Road to my 2nd contest - October 2011

[Rypt1]

Hello, longtime lurker. I'm prepping for my 2nd show. I did my first one on April 16th. I had been an amateur kickboxer and last December is when I'd typically start getting ready for a fight in May. I wasn't feeling the motivation. Some others in my gym had been doing some bodybuilding shows and I got to thinking, why not me. I worked my tail off (as I'm sure everybody does) and was really happy with the changes I made. Unfortunately I finished 6th out of 6 (although some of the judges did have me as good as 3rd). I had myself 4th. I was better conditioned than some of the others but lacked size (especially for my height). I'll add some pics from that show.

I've put on about 30 lbs (went on a "see food" diet where I ate what I saw). I probably ate cleanly about 80% of the time but when I ate bad, I didn't hold back. I'm 17 weeks out from my second show and will try to lean out a bit slower to hopefully conserve some more muscle. I'll cycle carbs somewhat where I do re-feeds at least twice a week to start. My typical training diet will look like:

1. I did interemittent fasting for the majority of my prep (well the last 8 weeks) and it worked really well

meal 1. -> 2 large pieces of baked chicken, 1 sweet potatoe, 1 apple, flax oil
meal 2 -> 2 scoops whey, 8oz soymilk, flaxoil and 1 cup oatmeal mixed
meal 3 -> 10 egg whites, 1 egg yolk, 1 fish cap, 1 cup broccoli
meal 4 -> 2 large pieces of chicken, broccoli, beans
meal 5 -> 2 cans tuna, salsa, flax oil, and 1/2 cup cottage mixed

[Rypt1]

Here are some pics from my first contest

[Rypt1]

In my first prep, my goal was to stay heavy throughout. I plan to do the same here with some minor tweaks where I alternate a "heavy" week with a "light" week. I am definitely open to any suggestions or helps from others. Here is a look at today's workout:

HEAVY WEEK

Chest (probably one of my weaker points)
=====================================
5x6 squats: 205x6, 205x6, 205x6, 205x6, 205x6, 185x8

I typically warm-up on Monday's with squats. Squats are more of a newer exercise for me and in my first prep, I didn't have the best form. I've dropped the weight and I'm working on really going deeper to get the most from these.

3x6 Barbell bench press: 250x4, 250x3, 250x3

3x6 Incline bench press: 190x6, 195x6, 200x4

2x8 weighted dips: 55x8, 55x8

3x8 dumbbell flys: 40sx10, 45sx8, 40sx8 (really working the stretch)

also worked a few sets of calves, seated calf raises: 3x90lbsx15 reps

[Rypt1]

Contest weight at first show (4/16/2011): 168lbs
largest post contest weight (5/26): 200.6lbs (more or less cleaned up diet after this)
Current weight (6/6/2011): 195.0lbs

[Bnizzle163]

Contest weight at first show (4/16/2011): 168lbs
largest post contest weight (5/26): 200.6lbs (more or less cleaned up diet after this)
Current weight (6/6/2011): 195.0lbs

I know you!! We competed at INBF Wisconsin together. Remember me??

In for this, brother!

[Rypt1]

I know you!! We competed at INBF Wisconsin together. Remember me??

In for this, brother!

Hey there! I sure do remember you. Congrats on your win at INBF Wisconsin. Are you planning any other shows anytime soon?

[Rypt1]

123 days out- Tuesday 6/7

weight = 193.6 lbs

Back (Heavy)

weighted pull-ups (4x6): 45x6, 40x6, 40x6, 35x6

barbell rows (4x8): 215x8, 215x8, 215x7, 205x7

straight-arm pulley pulldowns (7x12 30sec rest): 1st 5 sets @ 117.5, last 2 sets @ 115

top half dead lifts (4x4-6): 285x6, 285x6, 285x6, 285x6, 225x8 (fast but controlled)

deadlifts are fairly new to me. In my first contest prep I started out at about 115lbs. That was about 3 months ago. I have steadily gotten stronger and switch up between full-dead lifts and top half ones.

[Rypt1]

Wednesday 6/8 - 122 days out

Cardio

Will do 30 minutes of LISS on the elliptical. At this point, cardio is pretty minimal (2-3 times a week).

Side notes
=========
I noticed that after my first contest, that as I put weight back on, the fat didn't get stored the same way as before. In my first prep, I held some fat on my lower back (love handles) and the stubborn fat was on the back of my legs (last fat to go). The fat mostly went right to my stomach and not much went on the back of my legs. Not sure if this is typical.

I know realistically I can only hope for a pound or two of muscle growth (if that) for my 2nd contest, so I'll really need to lean out a bit more (more striations). Of course, in my first prep, I probably lost too much lean mass (I'm already tall and lanky), so this time around I'm utilizing more carbs (~180g to ~200g versus about 120 in my first prep)

[andyboi]

G'day bro, checkin' in from Australia! Good luck and IN on this!!

[Rypt1]

G'day bro, checkin' in from Australia! Good luck and IN on this!!

Thanks! It's much appreciated.

[Rypt1]

Thursday 6/9: 121 days out

Shouldrs/Arms (Heavy)

Barbell Military press (4x6-8): 160x6, 160x6, 160x6, 155x6

side lateral raise (4x10): 4x30lbx10

front prone raise (4x12-15)

dumbbell shrug (5x12): 5 sets of 60lb x 12

-------

wide grip barbbell curls (3x8): 95x8, 105x8, 105x8

hammer curls (2x8-10): 50x10, 50x10

occlusion preacher curls (30 sec rest, 3x15): 3x35x15

--------

close grip bench press (3x8): 155x8, 155x8, 155x8

pulley tricep pulldowns (3x8-10): 182.5x8, 182.5x9, 182.5x9

overhead pulley extensions (4x12, 30sec rest): 4x132.5x12


I've been mostly performing sets with reps in the range of 4-6, sometimes 8. So lately, any sets that hit 10-12 or more, really burn. Even at really light weights.

After about a week of clean eating, I'm starting to see a little definition and abs again which is nice. For this second prep, I'm really concentrating on a little more dietary fats (was about 50g in the first prep, will be 60-65g for this prep). I'm also upping carbs about 70-100g.

[Rypt1]

Friday 6/10: 120 days out Weight=192.6 (Goal is around 172lb)

Legs/Abs (Heavy)

lying leg press (4x8): 410x8, 410x8, 430x8, 430x8

weighted decline situps (3x12, steepest angle): 60x12, 60x12, 60x11, 25x14

machine-lying leg curls (3x8): 190x8, 190x8, 190x8, DS 100x14

side-to-side weighted obliques: 27.5lbx20, 27.5lbx20, 27.5lbx20

leg extensions (2x8, 3-F): 228x8, 228x8, 108x21, 108x23, 108x19

1 legged calf raises (3x8): 230x8, 230x8, 230x8

regular calf raises(7x12, 30 sec rest between sets): 267.5lbx12x7sets

Overall a good workout. My weight dropped this week as I cleaned up my diet. It started at 195.0 on Monday and was 192.6 as of this morning. So, moving in the right direction. Today is a refeed.

Things are going to be tougher I think for a summer prep versus the winter. Lots more to do around the house. I have 4 daughters and two of them have camp in a few weeks. I need to paint their rooms and add some insulation in the attic. We are also having two foreign exchange students coming to live with us for the next school year. This will be our 4th set of exchange students. We are getting a boy from Serbia and another from Germany. So far we've had a couple from South Korea, Venezuela, Ecuador, Germany and one from the Czech Republic.

[Rypt1]

Friday 6/10

Did 24minutes of LISS on the elliptical. My weight dropped this week as expected from 195.0 to 192.6 (-2.4!!).

Today is a refeed, will probably do them once a week after leg days for a while.

On my first prep, I would have all out cheat days and eat more of a "see-food" diet. Now I'm trying to do more of a planned re-feed. Utilizing bananas, pop-tarts, Chobani greek yogurt, apples, oatmeal and sweet potatoes. I keep things more simple since I stay busy managing a house of 4 little ones. Not a lot of free time to cook anything too fancy. I've seen some great recipes on here, though. So might have to try a few of them out.

[TheNaturalOak]

current pics? Goodluck on ur journey

[Rypt1]

I'll try to get some up soon.

Thanks

[Rypt1]

Monday 6/13 (117 days out)

Chest (Moderate)

Squat (5x8): 215x8, 215x8, 205x8, 205x8, 185x14

dumbbell bench press (4x10-12): 85x12, 90x10, 95x10, 95x10

Incline bench press (3x10): 155x10, 155x10, 155x10

cable flys (3x10): 120x10, 120x10, 120x10

dips (2-F): bwx28, bwx25

Also worked in a few sets of seated calf raises (200x16x3 sets)
Also worked in some situps: set of 65 and set of 60

LISS of 25 min later today on elliptical

Weight = 190.6

I had a refeed on Friday and then Saturday and Sunday were off days, so they were lower carb. I ended up dropping 2 lbs, most likely water weight. I felt pretty good today. The squats are fairly new for me. In the past, I've mostly used machines and had to battle lower back problems. Now I am working on utilizing squats and first and foremost, using good form. I hope to build up the weight as I go along and into next offseason.

Hadn't done dumbbells in quite a while. They felt good, probably could have gone up a little. Overall a good workout. I've found that I've been working the 5-6 rep range for probably too long. My endurance for the 10-12 reps isn't where I'd like it to be. So now I've started alternating between heavy and moderate weeks. So for the incline, I'd typically be up near 200lb but in the moderate week I dropped to 155 (last week was 135) and working for higher reps (10-12 range). I certainly felt it at rep 9.

I'll try to get some current pics up soon.

Notes
As for supplements, I am utilizing:
BCAA's
flax seed oil
fish oil
creatine
ON protein powder (sparingly, sticking to mostly whole foods)
alpha lipoic acid

Not sure if I should be utilizing any others.

[Rypt1]

This is what I will typically consume on most days. I am slowly raising carbs as I feel I can probably add a little more and still lose weight adequately. The food is boringly simple but it has to be. It is hard to prepare anything fancy with 4 kids (one being a baby).

[Rypt1]

Here are some more pics from my first contest back in April. I feel like I had superior conditioning. I ended up 6th out of 6. I was disappointed to say the least. I felt that I was honestly probably 4th or 5th. I don't like my relaxed front pose. It looks like my torso is so long. My lats are high as well. I really work them, so not sure how much I can do to alleviate this.

I'm in the maroon trunks

[Rypt1]

a few more pics

[Rypt1]

Tuesday 6/14 - 116 days out

Back (Moderate)

hammer grip chins
bwx12
bw+5x12
bw+10x10

seated low pulley row
150x12
150x12
150x12

one arm mid-level row
75x12
80x11
80x11

good mornings
115x12
115x12
120x12

upright row
95x10
95x10
95x10

The workout felt really good. It has been a long, long time since I've done good mornings. Haven't really done hammer grip chins either. The upright row felt heavy, it has been a few months since I've done those as well. The 12-rep range has been a real burner on Moderate days. The majority of my lifts have stayed in the 5-8 range until now.

diet update
==========
so far I'm able to eat more carbs and the weight is dropping. In my first prep I was in the 120-130g per day range on most days. I am now in the 180-200g range on workout days, ~80-100 on non-training/off days, and 300g on re-feed days.

The vascularity in my arms is returning (and was new in my first prep). I don't think I saw that vascularity until I hit about 175lbs. I am currently at 191. I did notice that the majority of fat went straight to my upper body versus lower body. In my first prep, I had a fairly even store in my upper and lower body and the fat in the back of my legs was the last fat to go.

[Rypt1]

Wednesday - 6/17/2011 - 16 weeks & 2 days out

Off day

Weight = 190.6

Will plan on doing 30 minutes of LISS on the elliptical before my first meal at noon. I'm using IF like I did during the first prep (actually last 6 weeks or so of prep). I find it nicer to eat bigger meals and the fat seems to melt more easily in the "stubborn" places. My weight has held steady but I look a tad leaner (pants feel a bit looser as well). I can see some abs again. I meant to get current pics last night but I was dead tired after the wife and I finally got the kids to bed and the house cleaned up. We had a barbecue (didn't get to eat any of it) and had a few friends over. Anyway, hope to get them snapped soon.

Macros for the day will end up at: 304.5/97.8/57.5 (P/C/F)

[Rypt1]

Thursday - 6/16 - 16 weeks & 1 day out

Shoulders/Arms (Moderate)

Arnold press
60x12
60x12
65x12
65x12

cable shoulder crosses
55 (each side)x10
55x10
55x9

incline bench db laterals
7 sets x 20's x 12 (30 sec rest between sets)

incline db curls
35x12
35x10
30x12
30x11 (really tough)

db preacher curls
25x16
25x15 (really burned)

skull crushers
90x12
90x12
90x12

tricep rope pulldowns
135x12
135x12
135x12
135x11 (really burned on this last set)

Overall a good workout. I am up 10lbs on the Arnold press versus the last moderate week. I moved my workout from morning to 11am. I feel about 10% stronger and a bit more limber. My bicep endurance really sucks. I really start to burn at about 8 reps. Biceps are probably one of my weak parts. I also did a LISS cardio (30min) walking on the treadmill early this morning (3.5 incline @ 3.5 speed).

Still didn't get any current pics snapped. The kids stayed up late last night and the house was a mess. Had lots to do and by the time I thought about the pics, I was tuckered out.

[Rypt1]

Friday 6/17 - 16 weeks out

Legs & Abs (Moderate)

weight=191.0 up from 190.6

walking lunges
35sx15 steps
35sx15 steps
35sx15 steps + bwx6 steps (DS)

weighted abs machine
154lbs x 12 x 7 sets (30 seconds rest between sets)

Capt. chair leg raises
bw+8x25
bw+8x15

1 legged calf raises
237.5x8
237.5x8
237.5x8

calf raises (2 legs)
262.5x12x7sets (30 seconds rest between sets)

leg extensions
175x12
190x12
190x12
190x12

This has been a busy week. Had to climb on the roof and clean the gutters out. I've only been on the roof of our house one other time and definitely not my favorite place to be with such a steep incline. Had to mow the grass as well since we are having a big barbecue at our house tonight for the girls' 4H group.

Finished taping off the girls' room so I can start painting it this weekend. On Sunday we have to take our oldest to bible camp. Oh, and I trying to get ready for a bodybuilding show as well

I was a bit disappointed I didn't get into the 180's for weight. I went up slightly which I wasn't expecting. I have been in a deficit of about 500-700 calories each day (using fitday).

Macros are looking like 300 P/190 C/ 60 F, so just about 2500 calories
Calories burned each day is right around 3100

I was planning a refeed but will probably hold off since the workouts feel great and in general I don't feel too tired. I'll hold steady through the weekend. Both Saturday and Sunday are off days, so I'll lower the carbs a bit on those days and re-evaluate on Monday. Over the week I feel leaner and going by the mirror, so I feel good with where I'm at. My goal is hit the next show being 1lb heavier but even leaner.

[Rypt1]

Monday 6/20 - 109 days out

Chest Heavy

Weight =189.6

Squat
225x6x4
185x15

Bench Press
275x1 (PR)
280x1 (F)
250x3

Incline Bench
205x6 (PR)
205x5
205x4

Weighted Dips
bw+60x8
bw+60x8
bw+60x8

DB flys
40sx10 (really working the stretch)
40sx10
40sx8

Also did various abs and calf work

Today felt really good. I hit a PR on the bench press (at least a 10 yr one). Last year, this time, just hold up 250 felt way too heavy. I failed on 280 but something to shoot for the next time. Also had a PR on the incline bench with the most I've tried to lift and to 6 reps.

I'm also into the 180's! I'm excited to see the drop and I lost 1lb versus last week. I can see some progress in the mirror as well but I've got a long way to go. I have some poor looking pics that I'll attach (need to get the wife to snap some). These are before this morning's workout. Camera really sucks, my daughter took our good one to camp this weekend.

[Rypt1]

Tuesday - 6/21 - 108 days out (15.5 weeks)

Back (Heavy)

weighted pull-ups
bw+50x6
bw+50x6
bw+60x3
bw+50x4
bwx6 (very slow and controlled)

BB rows
225x8x4 sets

straight-arm pulley pulldowns (30 sec rest between sets)
5 setsx120x12
2 setsx117.5x12

rack pulls
315x5 (PR)
315x5
320x5 (PR)
320x5
DS 225x15

The workout felt really good. Hit 2 PR's on the rack pulls. I'm starting to look leaner in the mirror, so I'm moving in the right direction. I am also eating more calories (and carbs) in this prep. Hope to keep testosterone up more this time around and not be so zombie-ish the last few weeks

Also did 30 min cardio this morning: incline treadmill walk (LISS)

[Rypt1]

Wednesday - 6/22 - 107 days out

Cardio (Off day)

Did 15 minutes HIIT on elliptical + 13 minutes LISS, burned 350 calories => 28 minutes total

I also got my SciVation Sesamin in the mail and started supplementing it.

Wednesday is a sleep in day (get 7 hours of sleep vs about 5.5 on a typical night). Kinda nice, to not have to hit the gym (not until later in prep). I feel like eating more in this prep will pay off. My hope is that using IF (intermittent fasting), which I started doing in the last 6 weeks of the first prep, in conjunction with less of a caloric deficit will help preserve more muscle but I'll come in leaner. As much of a re-comp as possible, I guess.

[Rypt1]

Thursday - 6/23 - 106 days out

Shoulders/Arms

BB military press
170x5x3
170x3 (F)

side lateral raises
30sx10
35sx10x2

bent over lateral raise
20sx12
25sx12

front lateral raise
20sx12
25sx12

wide grip upright rows
70x10
95x10

close grip bb curls
105x6
105x5, 6-F
105x5, 6-F

hammer curls
55x8x2
60x8

occlusion preacher curls
15sx15x3

close grip bench press
165x8x3

tricep pull-downs
190x8x3

overhead pulley extensions
135x12x4 (30 seconds rest between sets)

The workout went well. It was way too much volume, though. It is probably time to separate the shoulder workouts from arms. My shoulders have definitely had it.

[Rypt1]

Friday - 6/24 - 15 weeks out

weight = 191.2

Legs/Abs (Heavy)

Leg Press
440x8x3
300x8 (slow)

Weighted Decline Situps
65x11
65x10x3

Prone leg curls
195x8
195x6x2
DS 90 (21's)

bench side to sides (obliques)
2 sets of 20

leg extensions
234x6x2
110x21
110x22
110x23 (last 3 sets to failure)

1 leg calf raises
237.5x8x2

calf raises (30 seconds rest between sets)
275x12x5
250x12x2

The workout felt good, I'll be a little sore for the next day or so. I was a bit surprised that my weight went up. I was definitely in a calorie deficit through the week (track using fitday). Hopefully just water and there will be a gush/drop in weight over the weekend. I am leaner when looking in the mirror and my pants are getting looser. Maybe too much diet soda at night (I am having at least 2 a night right now).

My oldest is done with camp today, so we'll pick her up. Will have our better camera, so I'll try to get my wife to snap some pics.

Will probably ratchet down calories a little after next week. That or up cardio intensity. I've been doing very low intensity on the elliptical. I may move to doing the step/stair master.

[Rypt1]

Monday - 6/27/2011 - 102 days out

Weight = = 189.6

Chest (Moderate)


Squats
225x8
225x8
225x8
225x8
190x10
185x16

DB bench press
85x12
90x12
90x10
90x10

incline barbell bench press
160x10x3

cable flys
122.5x10x2
DS 72.5x10 (really slow stretch)

Dips
BWx28
BW+3x28

Overall, this workout was pretty tough. The DB bench press felt heavy. I rebounded on the incline bench. The squats felt really heavy too. Was a pretty active weekend though with painting, swimming with the kids and other various yard work. The weight came back down to 189.6, was hoping to see 188. I am feeling a little leaner each day. My wife ordered some nice calipers, so now we can do our bodyfat testing. My guess is that I'm 10 or 11% right now (about where I was at with the first prep). I'm going to kick the cardio up a notch this week by increasing the time just a few minutes and moving from the elliptical to the stair stepper. I'll probably start a little posing practice as well. I still need to get some pics snapped as well. Was planning to do that last night but the baby woke up and side-tracked us.

[Rypt1]

Tuesday - 6/28 101 days out

Back (Moderate)

hammer grip chin-ups
bw+5x12
bw+10x10
bw+12.5x10

seated low pulley rows
155x12
155x10 (tough set)
155x12 (pushed through it)

one arm mid level rows
80x12
80x12
80x12 (could really feel the burn)

good mornings
120x12
125x10
125x10 (up 5lbs from last time)

wide grip upright row
100x12
100x12
100x12 (up 5lbs from last time)

Good workout, starting to see some bicep vascularity. I like the hammer grip chins, nice change of pace versus the wide grip pull-ups. Also did 28minutes of cardio on the treadmill (7.5 incline at 3.7 mile/hr pace).