PDA

View Full Version : [Pro Journal] - The Spartans Quest For IFBB Pro Card Journal



The Spartan
09-16-2010, 02:48 PM
In Sept 2011 i will be competing in the GNC IFBB North Americans and then in Oct 2011 at the NPC Nationals. I am in the hunt for my IFBB Pro Card.
Below is my training schedule till the middle of November. Then I will switch up my days.

My focuses for this program are
Upper chest development
overall arm development
thickness in back
increase in hamstring thickness

Monday
5am - Back (heavy)
2:45pm - Chest and Front Delts (heavy)

Tuesday
5am - Bicep and Tricep (high reps 15's)
2:45pm - Abs

Wednesday
5am - Hamstrings (heavy) and Glutes (isolate glutes)
2:45pm - Quads (heavy) and Glutes (glutes included)

Thursday
5am - Posterior Delts, Medial Delts, Traps and Neck
2:45pm - Calves (heavy), Chest and Back (high reps 15's)

Friday
5am - Bicep (heavy)
2:45pm - Tricep (heavy)

Saturday
Cardio - and make up muscles

Sunday
Cardio

chevelle2291
09-16-2010, 02:51 PM
Oh I'm in on this.

Time+Patience
09-16-2010, 09:36 PM
Well looky here. This is a nice surprise to see a BBer on here, and a pretty solid looking BBer at that. I'd definitely be interested in seeing you update your journal with your diet, cardio, and other things as well as your training.

Best of luck to you.

The Spartan
09-20-2010, 08:03 AM
This weekend was a bust. I guest posed at a show in Kissimmee Florida. I was also sick a bit this weekend and didnt do any cardio, also didnt eat very well!
This mornings workout was good. I went up in all my weights and felt strong.

The Spartan
09-21-2010, 08:15 AM
What a bicep pump this morning! on Tuesdays I superset bicep and tricep with high reps - 15's! i really felt like my biceps were going to pop!
My workout
preacher curls with ez bar (outside grip) superset with dips
spider curls with ez bar (inside grip) superset with straigt bar cable press down
flat bench dumbell curls (lying on flat bench) superset with dumbell kickbacks
hammer curls with bar superset with parrallel grip tricep press

what a killer!

Time+Patience
09-21-2010, 11:04 AM
Just a question as there aren't any weights posted with the exercises that you worked out today, but do you pyramid your weights up towards your highest working set? Do you keep the reps relatively high across the board? Lastly what's your level of volume for the various bodyparts?

The Spartan
09-21-2010, 02:27 PM
right now, I try to do all my sets to a certian rep range, and once i hit all sets with that weight and reps, i will up the weight. for example if I am doing preacher curls, at 4 sets of 10 with 100 lbs. set 1 i get 10 reps, set 2 10, set 3 - 9 reps and set 4 - 8 reps. I will keep the weight at 100 till i can get all 4 sets of 10. then i will increase the weight. Thats what I am doing right now till November. Then I will change up my scheme.

My rep range depends on the body part. my arms respond better to 8ish, my chest to 10ish, my legs 12+, and back it varies.

My volume depends on the body part and the rep scheme. but usually 3 to 5 exercises each part.

The Spartan
09-21-2010, 04:35 PM
I had a great ab workout, went off the beaten path and mixed it up. I am trying to increase my ab size just a bit to bring them out more. So i am doing a lot of weighted exercises like, weighted decline bench ab crunches, cable crunches, haning leg raises. Trying to stay within the 10 to 20 rep range and beat the "snot" out of my abs.

The Spartan
09-21-2010, 04:35 PM
The GNC IFBB North Americans are less than 1 year away! Need to Diet, Sleep and Train hard for it all to come together!

The Spartan
09-21-2010, 04:55 PM
Right now I am weighing 230 - 235, i plan on growing into this weight and staying lean to put on quality mass. I need to diet down for the IFBB North Americans to come in at the top of the light heavies 196 - 198 and just as or even more shredded as my last show where i weighed in at 188. So that is 8 to 10lbs of muscle i will need to add. Shouldnt be a problem with staying leaner and dieting slower because I am leaner. I will post updates as much as possible!

You guys let me know what you want to know and I will tell ya!

RBB
09-22-2010, 09:29 AM
Good to see a top level bb'er on here, Spartan. I'll be keeping an eye on your journal. Best of luck, bro.

Coke
09-22-2010, 10:55 AM
Good luck reaching your goals Josh, no reason you can't reach pro status next year.

The Spartan
09-22-2010, 03:25 PM
Thank you for your support and encouragement guys! Its nice to see good people! Remember if you are competetive bodybuilder or getting into, join the bodybuilding group i made!

The Spartan
09-22-2010, 03:29 PM
Another great am training session! Hams, i sped up the intensity by taking a little less time between sets! what a difference! Plus i did a reverse set with lying leg curls! I started with 10lbs, did 10 reps, took 10 sec break, then increased to 20lbs for 10 reps, took 10 sec break, increased to 30lbs for 10 reps, ect untill i couldnt get 10 reps with a weight...............talk about a PUMP!!!!! That TOASTED my hams!!!!!

My pm session of Quads was going well, i got my 3 sets of front squats with 275 (deep in the pocket or butt to the floor), so next workout, i will increase to 285 and see what happens! Then it happened, i strained my calf on leg press. i let go of concentrating on my form and was pressing too much with my toes and POP, my calf gave way. So, now to rest and recover my calf! Injuries stink!

The Spartan
09-23-2010, 10:00 AM
calf is pretty painful today! But, i have HUGE goals, so a little calf pain isnt going to hold me back! Had a great medial, posteiror and trap workout this morning! My delts dont get pumps, they just BURN!!! haha, it was actually pretty painful burn, but not a bad pain! I rocked them out and this afternoon, I will do the same for chest and back supersets!

chevelle2291
09-23-2010, 10:55 AM
Hey Josh,

It'd be awesome if we could get some more detailed workouts when you have time. I'd be very interested in seeing what a top-level bber does in terms of exercises, set/reps, etc.

What's you current split look like?

The Spartan
09-23-2010, 11:16 AM
Hey Josh,

It'd be awesome if we could get some more detailed workouts when you have time. I'd be very interested in seeing what a top-level bber does in terms of exercises, set/reps, etc.

What's you current split look like?
Hey Chevelle! I posted my split on the first post! Thank you for the interest! I will def start putting some weights, sets and reps in there! Below is my split!
Monday
5am - Back (heavy)
2:45pm - Chest and Front Delts (heavy)

Tuesday
5am - Bicep and Tricep (high reps 15's)
2:45pm - Abs

Wednesday
5am - Hamstrings (heavy) and Glutes (isolate glutes)
2:45pm - Quads (heavy) and Glutes (glutes included)

Thursday
5am - Posterior Delts, Medial Delts, Traps and Neck
2:45pm - Calves (heavy), Chest and Back (high reps 15's)

Friday
5am - Bicep (heavy)
2:45pm - Tricep (heavy)

Saturday
Cardio - and make up muscles

Sunday
Cardio

chevelle2291
09-23-2010, 11:42 AM
Hey Chevelle! I posted my split on the first post!

Ah of course I missed it haha.

Damn you do lots of high volume. Is it normal for pros to do two workouts a day? You must have crazy recovery ability.

Dedaw
09-23-2010, 11:15 PM
Damn! You sure are ripped! Wish I had the time to be able to workout both morning and night, sure would make things nice.
Good luck the card!

The Spartan
09-24-2010, 11:02 AM
Thank you Dedaw! I dont look like that now! I am weighing 230. My shows this year I averaged 192lbs. and I am 5 foot 9.

The Spartan
09-24-2010, 11:11 AM
This mornings workout was biceps (heavy) - great workout! went up in weight on my first 2 exercises!

Barbell Curls (wide grip)
1st set - 120lbs 10reps
2nd set - 120lbs 10 reps (almost failed)
3rd set - 120lbs 8 reps (toasted)
4th set - 135lbs 6 reps (cheat reps last 2)

Barbell Curls (narrow grip)
1st set - 110lbs 10 reps
2nd set - 110lbs 10 reps
3rd set - 110lbs 10 reps (almost failed) so next workout up the weights to 115lbs

Barbell Preacher Curls (normal grip)
1st set - 75lbs 9 reps
2nd set - 75lbs 8 reps
3rd set - 75lbs 7 reps
4th set - 75lbs 7 reps

Kiff
09-24-2010, 11:31 AM
Good work mate and good luck, great to get another pro or damn near pro journal up that is a bit different

Shemz
09-24-2010, 03:23 PM
Looking good! How's the calf doing?

Behemoth
09-25-2010, 09:50 AM
Wow. 5'9" and your in the 190s on stage!

Whats your diet look like as far as calories and macros?

The Spartan
09-27-2010, 07:08 AM
Good Monday Folks!

The Calf is still out of commission. Its getting better though. I figure another week or so and it will be ready...........hopefully! It hasnt hindered any part of any workout so far, but Legs is comming up Wed so we shall see then!

Todays workout was Back!

I started out doing the top half of the dead lift on the smith machine to increase total weight pulled and put more stress on the back. What a pump. i am going to do this for the next few weeks. I call them top halves.

Top havles 4 sets of 365 for 10 reps
Pull ups 4 sets of 8 (weighted with 20 lbs) I am not a great pull up person, but i am forcing myself to do them!
Bent over rows 4 sets of 10 with 235
Reverse grip pulldowns 3 sets of 10 with 225
T-bar rows 4 sets of 10 with 7 25s.

Great workout, excellent pump! Going to be very sore!! LOVE IT!!

The Spartan
09-27-2010, 07:11 AM
Wow. 5'9" and your in the 190s on stage!

Whats your diet look like as far as calories and macros?

Right now I am 230. but i did compete at 190's. My diet flucuates as it gets closer to the show, but I was taking in 40g of protein every 2 hours, and approx 30g of carbs every 2 hours for most of it. then i get to carb depletion and carb loading.

I ate A LOT of 93% lean hamburg, fish and chx and steaks, with white rice, potatoes and green veggies.

Behemoth
09-27-2010, 10:02 AM
Right now I am 230. but i did compete at 190's. My diet flucuates as it gets closer to the show, but I was taking in 40g of protein every 2 hours, and approx 30g of carbs every 2 hours for most of it. then i get to carb depletion and carb loading.

I ate A LOT of 93% lean hamburg, fish and chx and steaks, with white rice, potatoes and green veggies.

What did your end day macros work out to be? And what are they like now in the offseason?

The Spartan
09-27-2010, 03:12 PM
The last days were very hard to track, i will have to look at home and figure them up!

Right now I am intaking about 450g protien and the equivelent in carbs, and not really monitoring my fat intake. My fats are coming from egg yolks, almonds, ev olive oil, nat peanut butter. I do estimate that I am consuming about 4,000 to 4,500 calories per day, as i eat every 2 hours starting at 8am till 10pm.

The Spartan
09-27-2010, 03:15 PM
Pm Training Session of Chest and Anterior Delts was a BLAST!

I felt like i wasnt pushing very well today, but then i looked at my weights and reps from last week and they are up a little! I ate like crap over the weekend! haha.

But here is my chest routine.

Reverse Grip Incline Bench 3 sets of 6 with 235
Incline Dumbell Press 3 sets of 10 with 110's
Decline Bar 3 sets of 10 with 235
Flat bar 3 sets of 10 with 220
Dumbell Military press 70lbs - 10 reps, 80lbs - 10 reps, 90lbs - 10 reps
Barbell Military press 145lbs - 10 reps, 185 - 6reps, 185 - 6reps

r2473
09-27-2010, 03:29 PM
.........

Behemoth
09-27-2010, 04:25 PM
The last days were very hard to track, i will have to look at home and figure them up!

Right now I am intaking about 450g protien and the equivelent in carbs, and not really monitoring my fat intake. My fats are coming from egg yolks, almonds, ev olive oil, nat peanut butter. I do estimate that I am consuming about 4,000 to 4,500 calories per day, as i eat every 2 hours starting at 8am till 10pm.

I could elaborate on why, but I'll just leave it at I love your style with regard to offseason diet. And can much relate.

Killer chest volume Josh!

Time+Patience
09-27-2010, 05:42 PM
Reverse Grip Incline Bench 3 sets of 6 with 235

I've been playing with reverse grip bench more as of late. I do them on a Flat BB, but they are definitely a good exercise for the upper chest, very unique to say the least.

Do you notice much of a difference between doing them at an incline rather than flat?

The Spartan
09-28-2010, 08:30 AM
I could elaborate on why, but I'll just leave it at I love your style with regard to offseason diet. And can much relate.

Killer chest volume Josh!

lol, what are you talking about Behemoth? Elaborate on what? lol.

Thanks, yeah, my chest is a focal point so i am trying to beat the living snot out of it, while focusin on upper chest.

The Spartan
09-28-2010, 08:31 AM
I've been playing with reverse grip bench more as of late. I do them on a Flat BB, but they are definitely a good exercise for the upper chest, very unique to say the least.

Do you notice much of a difference between doing them at an incline rather than flat?

I havent moved into doing them on flat yet. Its an exercise that I just incorporated into my program. I figured that if flat reverse grip really hits uppper, then what would incline reverse do.

The Spartan
09-28-2010, 08:35 AM
This ams workout was arms - high reps.

preacher curls 3 sets of 15 with 75lbs outer grips, 2nd and 3rd set only got 13 each.
Dips on machine 3 sets of 15

spider curls 3 sets of 15 with 40lbs
straigt bar cable pressdown 3 set of 15 with 220lbs

Flat bench dumbell curls 3 sets of 15 with 35lbs
dumbell behind head (single arms) 3 sets of 15 with 35lbs

Dumbell hammer curls 3 sets of 15 with 35lbs
Parallel grip tri press down 3 sets of 15 with 200lbs.

great workout!

Behemoth
09-28-2010, 09:51 AM
lol, what are you talking about Behemoth? Elaborate on what? lol.

Thanks, yeah, my chest is a focal point so i am trying to beat the living snot out of it, while focusin on upper chest.

Rather than work towards a definitive end day set of macros, you treat each meal for what it is and make it quality. Set macros that should not be deviated from are not critical when gaining. Additionally the high protein. I worked with a pro who would allow me no more than 240g a day dieting. that made sense because I needed those calories as signifigant cho intake was important for my workload amongst other reasons. But he also advised me to only jack up carbs once I started gaining and I didn't need more protein. He may be right that on paper my body may not utilize more protein but over the years, for whatever reason, I still gain better with a very high protein intake -- like yours.

Now, that's more information than you cared to hear. Hence why I simply left it at what I said.

The Spartan
09-28-2010, 03:22 PM
Rather than work towards a definitive end day set of macros, you treat each meal for what it is and make it quality. Set macros that should not be deviated from are not critical when gaining. Additionally the high protein. I worked with a pro who would allow me no more than 240g a day dieting. that made sense because I needed those calories as signifigant cho intake was important for my workload amongst other reasons. But he also advised me to only jack up carbs once I started gaining and I didn't need more protein. He may be right that on paper my body may not utilize more protein but over the years, for whatever reason, I still gain better with a very high protein intake -- like yours.

Now, that's more information than you cared to hear. Hence why I simply left it at what I said.

lol, that was good! haha. Really, you worked with a pro that only set at 240g of protein? hmmm, that doesnt sound right to me! I know that i have heard that Jay Cutler consumes approx 600g a day. But in the game of nutrition, i know that certian bodies react different to certian ratios ect. I know that the higher protein for me is working very very well as I have never been this high before!
Do you compete?

The Spartan
09-29-2010, 09:12 AM
Holy Hams this morning! haha, I love training Hamstrings! When they get pumped, it makes you walk funny!!!

The Spartan
10-05-2010, 05:22 PM
Took a little time off! Back at it tom with legs! Chaning my exercises around, been doing the same ones for about 6 weeks now. will run these till mid november. still keeping the double sessions mon through fri till mid november too. Then its program revamp time! lol

Legs tom!!!!

The Spartan
10-14-2010, 10:08 AM
ugh, training has been a struggle! a lot going on right now with life! My wife and i just renewed our vows and are looking to move into a bigger house, plus trying to plan a vacation to see my family in Maine. So, needless to say, training has been minimal! I am going to take the rest of this week off. Has some minor aches and pains pop up as well, so with the rest of this week off, should be able to get back into the full swing next week... hopefully! I only have a little over 10 months before the North Americans in Ohio!!! Got to get on it and make it happen!

Coke
10-14-2010, 05:26 PM
ugh, training has been a struggle! a lot going on right now with life! ... So, needless to say, training has been minimal! I am going to take the rest of this week off.

Take this whole fall/winter off dude, give some of us a little hope in trying to catch up, lol.

Seriously though, wish you all the best - good luck preparing for and leading into next year's comp.

The Spartan
10-19-2010, 07:39 PM
haha, i cant take that much time off!!!! lol!

The Spartan
10-26-2010, 07:13 PM
still hitting it hard, adding in some aspects of FST-7 and LOVING it! too soon to talk about gains from it, seens how i am only on my 2nd week. Will keep you updated.

Time+Patience
10-26-2010, 07:43 PM
Yes, keep us updated! More often if you can, but we all know life has other callings. We hope it's all going good.