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CycnuS
09-11-2009, 09:19 AM
Hello.

I just joined so you can read more about that in the new member introduction forum.

I have made it a goal to compete in a body building competition on March 27th of 2010. This will give me 6 months to get ready . IMO, it is not enough time for me but I would still like to do the competition and then try another competition later in the year or the same competition the following year.

This is my first time doing this so I am not that familiar with many of the abbreviated terms on the site. I would love to hear from anyone with comments/pointers/suggestions that has done this before.

I little about me:
I am 5'9" and 184 LBS. I have been going to the gym for years, but never dedicated myself to a task like this. My body is in decent shape if you would like to know specifics just ask.

The Routine and Diet:
I am going to be doing the Wannabebig 1.1 routine to prepare for this coupled with a diet of >275 g protein <150 g carbs <40 g fat while I am building. My diet when I cut before the competition will be different.

My first goal is to get my body fat to 12% and maintain it there until a few weeks before the competition when I will drop to <4% (hopefully).

Thanks for listening!

CycnuS
09-15-2009, 09:04 AM
My first week or 2 is going to be getting used to the routine and finding the appropriate weights.

Straight Arm Pull Downs:
72x12
108x10
132x8
132x7
132x6
132x6
Never done this exercise before, felt good, I enjoyed it.

Flat Bench Press
205x8
205x7
205x6
205x6
205x5
205x5
Was not sure where to start with the bench. Went a little lighter as I have never done 6 sets in a row before - glad i did.

Dumbbell Chest Press
65x6
65x6
65x6
65x6
65x5
65x5
Just coming off the bench, I am not used to doing so much. I am hoping this will shoot up in the coming weeks, felt like a pussy with 65 pounds.

Standing Dumbbell Shoulder Press
32.5x6
32.5x6
32.5x6
32.5x6
32.5x6
32.5x6
I partially tore both rotator cuffs about 2 years ago while training for a strongman. I guess I am still not over it (psychologically). Again, this is an area that I would like to see shoot up in the coming weeks.

Dips
8 sets of 8
I will be adding weight next time, was not sure if I should or shouldn't this time.

Standing Bicep Curls
40x6
40x7
40x5
40x5
40x6
40x5

Swigs Ball Cable Crunches
20x8
30x8
30x5
30x8
Abs definitely need a lot of work. Felt great afterword, though.

Any comments/suggestions would be greatly appreciated.

CycnuS
09-16-2009, 05:36 AM
I will preface this by saying that I have never worked legs this much in my entire life. I do believe I did more squats this morning than my entire life combined.

Front Squat
135x6
135x6
135x6
135x6
135x6
135x3
I have never done a front squat before. I was working more on the form than anything else.

Back Squat
135x6
185x6
185x5
185x5
185x5
185x5
Felt good.

Alternating Lunges
20x5
30x5
30x5
30x4
My legs gave out on the 4th set.

Good Mornings
45x5
95x6
95x6
95x6
95x5
95x5
I need to work on form. I will be doing a little more research into the exercise as I am not sure what this is supposed to be working (assumed legs)

Standing Calve Raises
160x8
180x8
200x7
200x7
200x5
200x5
Calves I have worked in the past, so this was not that bad.

I was spent by the end of the workout so I did not do "Diagonal Cable Wood Chops" or "Planks" I will more than likely go tomorrow morning and just focus on those.

My legs are like rubber right now (90 minutes post workout), I can't walk. Feels great!

Jboy
09-16-2009, 05:44 AM
Hey there, goodluck with your progress.

I just thought I'd let you know that forum member Unholy (journal) (http://www.wannabebig.com/forums/showthread.php?t=63044) is also competing in an upcoming BB comp. If you want pointers I'd visit his journal and read the articles on him and his preparation.

CycnuS
09-16-2009, 08:01 AM
Hey there, goodluck with your progress.

I just thought I'd let you know that forum member Unholy (journal) is also competing in an upcoming BB comp. If you want pointers I'd visit his journal and read the articles on him and his preparation.

Thanks Jboy, I read the main 2 article's about him and am going through his thread (130 Pages!!!)

CycnuS
09-17-2009, 08:56 AM
Off day today.

Played soccer for 1 hour (league) - Not sure how this will affect anything, but I play in a league.

CycnuS
09-18-2009, 05:52 AM
I can defiantly feel and see why the workout goes 2 days on, rest, 2 days on, reset. I need another week to get used to the intensity of the workouts (and my ass still hurts!).

Chin-ups
6
6
6
5
5
5
I will begin to add weight the following week.

Modified Pull-ups
7
7
7
8
8
8
First time I have done these. I like them, but am not sure how I would add weight to this. Would I just put plates on my chest?

Seated Wide grip Cable Row
120x8
132x6
132x6
132x6
132x6
132x6
Love rows.

One Arm Dumbbell Rows
70x8
80x8
80x7
80x7
80x7
80x7

Pushups
8
8
8
8
8
8

Ball Pushups
8
8
8
8
5
5
Died on the last 2, got all 6 though which was great mentally.

Scaption
20x8
22.5x8
22.5x6
22.5x6
22.5x5
22.5x5
First time doing this exercise, loved it but I love anything shoulders.

Dumbbell Skull Crushers
40x6
40x6
40x6
40x6
Ran out of energy at this point so called it a day.

Overall I find this routine really intense and enjoyable. I am hoping that my body adjusts to the routine so I can finish each exercise on workout days.

CycnuS
09-19-2009, 09:07 AM
Body is still getting used to the routine. I was so tempted to take the day off.

Dead lifts
Still working on the form for these, I am not getting it yet.
135x8
135x8
135x6
135x7
135x6
135x6

Step Ups
50x8
50x6
50x6
50x6
50x6
50x8

Pull Through
Working on the form of this too. It almost feel like a dead lift.
30x8
60x8
60x8
70x8
80x8
90x8

Seated Calve Raises
140x8
140x8
160x8
160x8
160x8
180x6

Walkouts
5
5
5
5
5
5

Side Planks
8
8
8
8
8
8
I did one rep per set and held it for 8 seconds, (hence the 8). Was not sure if I needed to do more.

My body is defiantly getting more used to the intense workouts. I will spend the next week continuing to work on my form before I start adding more weight.

CycnuS
09-20-2009, 11:55 AM
Did not get a chance to rest for 2 days as next weekend I will be unable to lift for 2 days so I wanted to get my workouts in.

Straight Arm Pull Downs:
132x8
132x8
132x8
132x7
132x8
132x7

Flat Bench Press
205x8
205x8
205x8
205x7
205x7
205x5


Dumbbell Chest Press
70x8
70x8
70x8
75x8
75x7
75x5


Standing Dumbbell Shoulder Press
32.5x6
35x8
35x8
35x8
35x8
35x5


Dips
Added weight this time. I may go lighter next time.
45x8
45x6
45x5
45x6
45x5
45x5

Standing Bicep Curls
40x8
40x8
40x7
40x6
40x5
40x6

Swigs Ball Cable Crunches
30x10
30x8
30x8
30x6
30x6
Could not do a 6th set.

Overall still feeling great. cannot wait to start really adding more weight.

CycnuS
09-21-2009, 06:07 AM
I am really struggling with the lower bodiy days as I am working muscles that I have never worked before.

Front Squat
135x7
155x6
155x6
155x5
155x2
155x5

Back Squat
185x5
185x5
185x5
185x5

Alternating Lunges
60x5
60x5
60x5
60x1

Good Mornings
95x6
95x6
115x6
115x5
115x5

Standing Calve Raises
200x8
200x8
200x8
200x8
200x8

Diagonal Cable Wood Chops
30x8
50x8
50x8
60x8
60x8
60x8
Never did these before, really like them.

Planks
8
8
8
8
8
8
(1 rep held in seconds)

CycnuS
09-23-2009, 06:08 AM
Day 8 was rest day.
Workouts are taking me about 90 minutes, I would like to get that down to 75 minutes but am not sure if it is possible. One thing that I did not mention, on all dumbbell exercises the pounds are per hand, not total.

Chin-ups
8
7
7
7
7
6

Modified Pull-ups
8
8
8
8
8
8

Seated Wide Grip Cable Row
132x8
144x7
144x7
156x6
156x5
156x6

One Arm Dumbbell Row
80x8
80x8
80x8
90x8
90x8
90x8
One problem I am having with these is that I have no straps. By the last set I can barely keep a grip on the weight.

Pushups
8
8
8
8
8
8

Pushups with band
8
8
8
8
8
3

Pushups on balls
8
8
8
At this point I was tired and form was gone so I stopped.

Scaption
20x8
20x8
22.5x6
22.5x6
22.5x5
22.5x5
The heavier weight hurts my shoulders so I am going to stick with 20 pounds next time.

Skull Crushers
40x8
40x8
40x6
40x5
40x5
40x5

Leg Raises
8
8
8
Died.

This routine is awesome. I feel like I finally know what I am doing and cannot wait to get to the gym every morning.

CycnuS
09-24-2009, 09:58 AM
Dead lifts

225x8
225x8
225x6
225x5
225x1
My lower back is sore.

Step Ups
105x8
105x5
105x5
105x5
105x1


Pull Through
80x8
90x8
90x8
100x8
110x8
120x8

Seated Calve Raises
160x8
160x8
160x8
160x8
170x8
170x7

Walkouts
5
5
5

Side Planks
8
8
8
8
8
8

I am running out of steam towards the end of my routine so I am going to start to get up at 3:30am, eat something, sleep for another hour then hit the gym.

CycnuS
04-25-2011, 02:05 PM
Have not updated this journal is a LONG time.

Needless to say, April 9th 2011 was my first natural competition, I placed 2nd in the Novice middleweight class and 6th in the Open middleweight class.
I plan on competing again this October, but I want to gain another few pounds of muscle before then.
I am keeping this journal to keep myself motivated and to get input from other members regarding diet/routine.

For the next 8 weeks, here is my diet / routine:

Routine:

I follow a modified HTC-12 routine. I warm up and to 6x6 of each exercise, I just take less rest time in between. I go by feeling, if I feel over-trained I'll take an extra day off, however this has not happened in the last 2 years.

Day A
flat dumbbell bench press
reverse-grip bench on Smith machine
drag curl

Day B
dead lift
leg press
calf press on leg press

Day C
Pull Down
one-arm dumbbell row
standing dumbbell press

I go A, B, REST, C, A, REST, B, C, REST, etc....
This routine takes approximately 45 minutes in the gym which fits my schedule wonderfully. Rest days I do cardio and abs.

Diet:

Diet:

1) 8 egg whites + 2 whole eggs + 6 oz yam or 1 Cup Oatmeal

2) 50 g whey + 1.5 table spoon all nat peanut butter

3) 8 oz chicken/fish/turkey + 1/2 cup brown rice + lg green salad

4) 50 g whey + 1.5 table spoon all nat peanut butter

5) 8 oz chicken/fish/turkey + green veggie

6) pre bed. 4 egg whites

Fell free to comment and let me know your thoughts.

chevelle2291
04-25-2011, 09:46 PM
Good luck with your goals man.

CycnuS
04-26-2011, 12:21 PM
Day B

Warmup - Pullups 3 x 10

Wide grip Pull downs
10 x 87lbs
6 x 162
6 x 175
6 x 175
6 x 175
6 x 187
6 x 187
2 x 187
2 x 187

One Arm DB Row
6 x 105
6 x 105
6 x 110
6 x 110
6 x 110
6 x 110
2 x 110
2 x 110

Standing DB Shoulder press
6 x 65 (per hand)
6 x 65
6 x 65
6 x 65
6 x 70
5 x 70
2 x 70
2 x 70

END

Workout lasted approximately 40 minutes. Was at the gym for approximately 55 minutes (including shower).

CycnuS
04-27-2011, 03:03 PM
Leg Press
10 x 360
6 x 450
6 x 540
6 x 540
6 x 540
6 x 590
6 x 590
6 x 590
6 x 590
2 x 590
2 x 590

Single leg hamstring curl
70 x 10
80 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 2
90 x 2

Calf raise (On leg press)
450 x 10
540 x 8
540 x 8
590 x 8
590 x 8
590 x8
590 x8
590 x 10

END

Typically I do dead lifts today, however both racks were taken and after leg presses deads would have suffered.