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Post by BigStew on Jan 10, 2008 14:35:10 GMT -5
This will be my contest prep log at the moment I am 13.5 weeks out from my contest I will be competing on April 12th in the BLNPA New England Natural. At the Moment I am 198 pounds. Not sure what I am going to be come contest time but looking to be as big and ripped as possible. I will take some pics today and post them.
This is my Training Split
Training Split: Chest/Triceps AM Shoulders PM Back AM Biceps PM OFF Legs Off From weight minuse calf work Repeat
I am going to continue to lift as heavy as possible with the free weight basics like always. Cardio is done on off days in the morning and evening and also on the evening of leg day.
My base Diet for workout days look like this: Shake upon Waking
Meal 1: 4 egg Whites 1 whole Egg 1 cup of oats 1/4 cup blueberries
Meal 2: 2 Scoop of Protein powder in water 1 cup of oats 1/4 cup blueberries
Meal 3: 6 oz of Chicken Breast 7 oz of Sweet Potatoes 1 cup of Veggies
Meal 4: 5 oz of Lean ground Beef 1 slice of cheese 1 oz of almonds veggies
Meal 5: 5 oz of Lean ground Beef 1 slice of cheese veggies
Meal 6: 2 Scoops of Ceasin Protein in water
It will change on a daily basis but that is what I stick with normally. Some day i will lower carbs and so forth
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Post by BigStew on Jan 10, 2008 14:36:16 GMT -5
Todays workout was Legs
Leg workout was insane
A1.Deads 3x5 405 A2.Deads 3x10 315 60-90 sec rest between sets Leg Extention Pump Set B1. Squats 2x5 315 B2. Squats 2x10 225 60 sec rest between Sets C1. BB Alt Lunges 3x12 with each leg 135 C2. Partial Hack Squats(just to 90 degrees to get more quad) 1x20 2 plates(each side) 1x15 3 plates last set I did 1x10 with 4 plates stipped a plate and did 1x15 with 3 plates stripped a plate and 1x20 with 2 plates
No rest between the Lunges and hack squats. Enormous pump in the legs was going Pose but could barly stand so just did some extra stretching
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Post by paintpir on Jan 10, 2008 20:53:06 GMT -5
I have been thinking of trying am./pm. workouts.
Do you ever find that your shoulders are too tired from chest earlier or biceps to tired from back earlier in the day?
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Post by gymgrrrl on Jan 10, 2008 23:28:46 GMT -5
Hey there superman! I'll try to stop in here when I can! I like your split, I havent seen one like that before... Once I move closer to work I think I'm going to do a couple 2-a-days a week, but probably just cardio AM and weights PM. Keep up the good work!!
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Post by musclemom on Jan 11, 2008 10:48:12 GMT -5
As always...GREAT job ;D
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Post by BigStew on Jan 11, 2008 14:14:54 GMT -5
They are not as fresh as they would be if they had there own day but they are a lot better than if I did them with the other muscle groups in the AM. Been getting great results so far doing this. One thing I will say is that double sessions is not for everyone. You need to have some years of experience lifting/ diet needs to be 100% on and rest and naps are critical.
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Post by BigStew on Jan 11, 2008 14:17:07 GMT -5
Hey there superman! I'll try to stop in here when I can! I like your split, I havent seen one like that before... Once I move closer to work I think I'm going to do a couple 2-a-days a week, but probably just cardio AM and weights PM. Keep up the good work!! Thanks for droppin by the journal. Definately give the 2 a days a try. I love them just make sure you have the diet and rest lock away and you should be good to go
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Post by BigStew on Jan 11, 2008 14:22:47 GMT -5
The day after my legs is considered an off day but I still go to the gym to hit my calves. Very Short workout but short and sweet has made some great gains with my calves.
I woke up this morning and headed off to thegym to do some cardio
20 minutes on Bike 20 minutes on Stairmaster
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Post by BigStew on Jan 12, 2008 6:16:29 GMT -5
This morning I have Chest and Triceps and Pump to do this workout like always because we need some big improvements to my chest come contest time
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Post by JMentis on Jan 12, 2008 14:06:07 GMT -5
Awesome work Alex..keep it going brother!
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Post by BigStew on Jan 13, 2008 13:49:42 GMT -5
Workout yesterday morning was Insane Little more Volume with my chest than normal but was just in the zone.
Incline BB Bench 5x6 205 Flat BB Bench 5x6 205 A1. Incline DB Bench 2x12 65 A2. Flat DB Bench 2x12 65 A3. Bodyweight Dips 2x12 A4. Decline Db Bench 2x12 65 A5. DB Pullovers 2x12 65 Rest between exercise was about 45-60sec
B1. Decline Skulls close Grip 3x12 B2. Decline Skulls Wide Grip 3x12 Rev Grip Pushdowns 2x15 squeeze at the bottum
Lately I have increase the volume and intensity of all my workouts and Have gotten great results so I am stick with it. The Only thing that has changed in my diet would be less Cals and now I take First Order. I can honestly tell you that it is the most effective supplement I have ever taken. I am still not doing that much cardio because I am burning enough cals with weights and Diet is perfect. Going to ride this wave as long as possible because results (strength size and cut are out of this world
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Post by BigStew on Jan 13, 2008 13:50:15 GMT -5
Last Nights workout was a little Scary for a minute but overall it was Great
DB Seated Side Laterals 4x12 45 on the 3rd set I felt something in my elbow and then on the next rep my entire arm went numb like some kick me in the funny bone rested for 5 minutes stretch and rubbed and and the thing went away. For a Sec there I thought I messed it up big time. But it was fine for the rest of the workout and todays workout Standing military Presses 5x6 135 on the 3 set i got 7 reps A1. Wide Grip BB Upright rows 3x12 25 on each side A2. Behind the Back Wide grip Smith Machine Upright Rows 3x12 45 on each side no rest between the 2 exercises
Was going to do another press but didnt want to do it because of the elbow even though it didnt hurt at all. Better be safe than sorry
After Watching the Pats dominate last night I was pumped to get into the gym this morning to kill my workout T-Bars rows (45s) 5x8 7 plates A1. Close Grip Pulldowns 3x12 150 A2. T-bar rows (25s) 3x12 7 plates no rest between the pulldowns and rows B1. Under hand BB rows 3x12 185 B2. Over hand Grip BB Rows 3x12 185 45 sec between exercises C1. Two Arm DB Rows 2x12 60s C2. Wide Grip Pulldowns 2x12 150 C3. Low Cable Rows with Rope attachment 2x12 110 C4. Wide Grip Smith Machine BB Rows 2x12 45 on each side BB behind the back Shrugs 4x12 315
Again high Volume with Supersets and lovin the results. No one was in the gym this morning because of the Pats game. NO excuse I was out late but cant miss a workout. Because there is someone else out there doing it
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Post by JMentis on Jan 13, 2008 13:56:59 GMT -5
How's your recovery?
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Post by BigStew on Jan 13, 2008 16:01:18 GMT -5
Recovery has been great since I started taking First Order. I would not tell clients to do this much volume because most people do not stick to there diet 100% and have the ablity to take naps in the day time and get enough sleep each day like I do
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Post by JMentis on Jan 13, 2008 17:18:37 GMT -5
Most people don't eat enough and rest to recover.
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