HERE IT GOES...
I am a 23 year old aspiring natural pro bodybuilder. This will be my third show prep, and I fully intend on stepping on stage fuller AND better conditioned that my previous two years. In the past two years i've competed in the INBF both times. My first year I placed first in collegiate and third in overall novice. In my second year I placed first in the open middle weight division, but then unfortunately got blown away in the overall for that coveted pro card. I had a great time on stage both times, and I can truly say I love this bodybuilding lifestyle.
some pictures...
my first show two years ago...
a couple weeks out from last years show...
My goals for this years show prep are simple,
1. HAVE A FUN SHOW PREP, ENJOYING THE JOURNEY! In the past two years I really enjoyed my show preps, but it was at the cost of being crabby and just plain no fun to be around for my loved ones. I want to enjoy this show prep and still live life. I want to stay positive, happy, and continue loving life all throughout the prep.
2. STEP ON STAGE BETTER THAN LAST YEAR! Like previously stated, I WILL STEP ON STAGE IN BETTER CONDITION AND FULLER THAN LAST YEAR. I want to be able to look back when this prep is all over and KNOW without a doubt i busted my butt every single workout and cardio session and did everything in my power to step on stage at my absolute best.
3. STAY 100% MOTIVATED AND PUSH MYSELF TO THE LIMIT! I'm tired of overthinking routines and diets. This year, i'm listening to my body. Luckily i'm surrounded by a great group of experienced bodybuilders and nutritionists at the gym i work at, so i will have them over looking everything as well as making sure im staying on the right track. Just being around them motivates me to be my best. My "coach" from last years show prep is now one of my very good friends, he will be my right hand man all throughout the show prep.
as of February 18th, I am 18 and 20 weeks out from the two natural shows i know i am doing for sure. There are two more shows that i am thinking about doing just for fun and for the sake of getting up on stage and having a blast.
the routine (might change a bit week to week)
M- Chest/Tri
T- Back/ Bi
W-OFF
TR-Shoulders/Traps
F- OFF
Sat- Legs
Sun- OFF
The whole point of this journal is to help keep me 100% motivated. I've never been able to stick to a journal for more than a few weeks, but i do know how beneficial it can and will be. the goal is to update this thing a lot, maybe even every workout. This way i can push myself to beat the previous workouts.
i'm sitting at 183.0 lbs right now. planning on stepping on stage anywhere from 155-165 lbs.
NOW LETS DO IT!
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02-20-2012, 08:25 PM #1
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
*the journey is the reward*2012 natty show prep
Last edited by acm807; 02-20-2012 at 08:31 PM.
*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-20-2012, 08:40 PM #2
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
Chest/Tri
didn't log the workout today, because i honestly didn't think i was going to start this journal up until this weekend. BUT, i did high volume and a lot of drop sets. messed around with a lot of machines and really focused on the stretch and pump. It was the start of a new routine today and i did chest 4 days ago so didn't do the typical movements like flat barbell bench and weighted dips and what not. One of the high points of the workout was that i did..
Overhead DB Tri Extension
100- 3x6
10/10 workout. so pumped for this show prep. on a new level of motivation right now.
back and bi tomorrow.
will get new pictures up saturday morning while i'm at the gym.*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-20-2012, 08:52 PM #3
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02-20-2012, 08:56 PM #4
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
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02-21-2012, 01:49 PM #5
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
back/bi
Lat Pull Down
4 w.u. sets
3 drop sets of...
220(stack)-8
180-8
120-8
Low Cable Row
2 w.u. sets
3 drop sets of..
260 (stack)-8
200-8
140-8
High Row
2 drop sets of..
105(each hand)-10x
80-10x
45-10x
Low DB Row
1 drop set of..
100-15x
50-15x
Preacher Curl (narrow grip)
80-2x8
Hammer DB Curl
60-12x
70-12x
Preacher Curl (wide grip)
60-2x8
One Hand cable row (supinated grip, squeeeeeze)
45-10x
60-10x
One hand cable curl (squeeeeze)
25-2x10
WOOOOOO great workout! decided to do a bunch of drop sets today to get a nice kickstart to the new log. hit a couple sets of abs all throughout the workout.Last edited by acm807; 02-21-2012 at 03:01 PM.
*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-21-2012, 03:53 PM #6
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02-21-2012, 05:31 PM #7
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02-22-2012, 10:59 AM #8
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02-22-2012, 12:39 PM #9
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02-22-2012, 07:26 PM #10
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
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02-22-2012, 07:33 PM #11
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02-23-2012, 11:03 AM #12
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
trying out a new preworkout mix for todays shoulder session.
1 scoop of musclesport rhino with one scoop of BCS labs alpha pump.
one day out from last years show here...
*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-23-2012, 01:20 PM #13
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
Shoulders
Military Barbell Press
3 w.u. sets
155-3x12
Behind Neck Barbell Press
1 w.u. set
2 drop sets..
135-8x
115-8x
95-8x
Barbell Upright Row Super Set with DB Shrug
3 sets of
(barbell) 65-12x
(DB)65-8x
DB Lateral Raise Super Set
4 sets of
35-12x
10-12x
DB Front delt Raise
2 sets of
30-12x
10-12x
Rear Delt Fly
60-2x12
Did about 100 reps of abs all throughout the workout. slept horrible last night, woke up at 4am and didnt really fall back asleep all night. Starting to get a lil flu/cold and i woke up with a sore throat and it kept me up all stinkin night. SO based on that, i still had a fantastic workout.
got approached two different times in the gym today by guys seeking advice on their own shoulder workouts. haha thats always a good sign! i'm starting to lean up. been watching the diet and doing much more intense workouts now for about 4 weeks and i've already lost about 7 lbs and am leaning up nicely without really doing much cardio. hoping to get some good pictures up here this saturday. it will be my first time running through all my poses with a camera shooting pictures since last season.*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-23-2012, 05:46 PM #14
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02-23-2012, 06:37 PM #15
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
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- Rep Power: 2855
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02-24-2012, 09:39 AM #16
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
off day today.
coming down with a cold/flu/strep throat. up all night again with a sore throat and a runny nose. feelsbadman.*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-24-2012, 06:28 PM #17
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02-24-2012, 06:32 PM #18
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02-24-2012, 06:56 PM #19
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02-25-2012, 10:27 AM #20
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
- Posts: 1,771
- Rep Power: 2855
OH YEAH! really excited to get these wheels leaned up. they've never been diced up like i know they can be and i honestly think it can be a strong point for me rather than a "weakness".
thanks bro's! been following both of your logs too! the MM is by far my favorite pose. and chuckles my man i'm excited for both of us to kill it in both of these shows. your really leanin up nicely allready!
good news is....legs today!
bad news is....definitely have came down with a pretty bad cold/flu. t's kept me up all week long during the night. have a SUPER runny nose and hurtin throat. oh well. no pain no gain. no time to skip workouts, specially leg workouts. going to boost up the pre workout a half a scoop and just go for it. balls to the wall!
also, gonna get some pictures up tonight! weighed in at 182.2 this morning. plannin on a small refeed today. upping the carbs probably around 400g. skinny cows and sushi with the gf =) debating on some bnizzle style pancakes as well!*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-25-2012, 11:28 AM #21
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02-25-2012, 01:50 PM #22
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
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Legs
Leg Press-
2 w.u. sets
4 total plates-12x
6 plates-12x
8 plates-12x
10 plates-10x, 7x, 7x, 7x,
8 plates-10x
6 plates-10x
4 plates-10x
Leg extension-4 sets. squeeeeze
Calf Raise-3 sets. slooowwww
not nearly the workout i was hoping for, but im sick as a dog right now. honestly just happy to get a decent one in. legs are sore enough that it hurts to walk so thats a good sign. did MINIMAL rest on each set. around 30 seconds between each one.
really frustrated with this cold, but hey it happens.
one skinny cow down allready. cookies and creme. delish. will most likely squeeze another leg workout in mid week since this one was cut short due to this cold.*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-25-2012, 02:03 PM #23
- Join Date: Oct 2007
- Location: Saint Louis, Missouri, United States
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couple of pictures from today. 17 and 19 weeks out. 182.2. not much of a pump and some weird lighting. (lol excuses excuses right) took them pre workout, again i'm sick as a dog and haven't got ANY sleep the past 3 nights. been on point though with diet and the routine.
Last edited by acm807; 02-25-2012 at 02:08 PM.
*WetBreast is gonna make it crew*
3k+rep back. (pls leave link)
follow my 2012 natural show prep for free reps! updated daily!
http://forum.bodybuilding.com/showthread.php?t=142482161
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02-25-2012, 02:08 PM #24
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02-25-2012, 04:12 PM #25
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02-25-2012, 05:28 PM #26
- Join Date: Oct 2007
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02-25-2012, 05:35 PM #27
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02-26-2012, 07:51 AM #28
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02-26-2012, 10:22 AM #29
- Join Date: Oct 2007
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- Rep Power: 2855
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02-26-2012, 10:41 AM #30
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