PDA

View Full Version : First Contest as a Novice June 11th



Shamik
03-31-2011, 08:08 PM
Just like the title says, I'm just over 10 weeks out. I'm going to post some pics and try to maintain my journal of weights and reps.

Time+Patience
03-31-2011, 09:40 PM
Let's get this thing started! Little more information please: contest?

Shamik
04-01-2011, 05:40 AM
Start the day by drinking liquid egg whites and eating two packs of instant oatmeal. Since its leg day and I'm trying to do the impossible and still gain some mass in my legs while cutting, I'm going to also eat a rice cake with peanut butter this morning.

Shamik
04-01-2011, 05:43 AM
The contest is The Battle at the River in Chattanooga, TN. I'm currently at about 179lbs and stand 5'10.

Shamik
04-01-2011, 06:01 AM
Here are a few shots from about three weeks ago.

Shamik
04-01-2011, 08:36 AM
Legs
Hack squats: 315 x 29, 365 x 18, 405 x 15, 455 x 12. Superset with calf raises with same weights.

Plate load leg presses: 710 x 16, 800 x 13, 800 x 10, 800 x 10 superset calves 25 reps same wt.

Leg Curls: 250 x 18, 290 x 13, 300 x 12, Drop Set - 300x10, 240x10, 180x10, 120x10.

Just quads today.

chevelle2291
04-01-2011, 08:40 AM
Holy fuck you are huge. Mirin hack squats.

LuNa
04-01-2011, 09:05 AM
Holy fuck you are huge. Mirin hack squats.

What he said. You look a lot bigger than 180lbs.

Shamik
04-01-2011, 09:18 AM
Ah, but you haven't seen my legs. I'll try to post a pic of the little guys later.

chevelle2291
04-01-2011, 09:19 AM
You got no legs brah?

Shamik
04-01-2011, 09:52 AM
Whoops. That was leg extensions. Not curls.

Shamik
04-01-2011, 10:09 AM
You got no legs brah?

I prefer the term proportionately challenged.

Shamik
04-01-2011, 11:24 AM
See the achilles heel?

Shamik
04-01-2011, 11:29 AM
Missed a meal this morning. Had a handful of mini rice cakes shortly after the work out.

8oz chicken 1 and 1/2 cup of brown rice with chopped onion, avocado, tomato, green pepper and jalopeno topped with hot salsa at approximately 1pm.

LuNa
04-01-2011, 02:17 PM
See the achilles heel?

Wow, that is pretty surprising. Your numbers on your leg session suggested something completely different.

Shamik
04-01-2011, 03:11 PM
Yeah, I'm not sure what the problem is. I can do the weight. I could actually do more if I didn't have knee pain. The last time I did barbell squats, I did 545lbs for 10 reps (with a shitty spotter, too). The sad thing is that my legs are actually a lot bigger now than they were. They just don't respond like my upper body does.

Shamik
04-01-2011, 03:12 PM
3:30pm 10oz sirloin strip. One large sweet potato.

Shamik
04-01-2011, 07:06 PM
Carnivore protein shake at 5:30.

Hibachi chicken and rice at 8pm.

cphafner
04-01-2011, 07:37 PM
wow the top and bottom do not match, but upper looks great.

Shamik
04-01-2011, 09:36 PM
Gotta get some sleep. 5am cardio session.

Shamik
04-02-2011, 09:12 AM
7am: 16oz liquid egg whites.
2 pls instant oatmeal.

9:30: chicken and rice with hot sauce.

Shamik
04-02-2011, 10:35 AM
12:00 hamburger steak plus 6oz sirloin. 2 rice cakes.

f=ma
04-02-2011, 12:12 PM
Yeah, I'm not sure what the problem is. I can do the weight. I could actually do more if I didn't have knee pain. The last time I did barbell squats, I did 545lbs for 10 reps (with a shitty spotter, too). The sad thing is that my legs are actually a lot bigger now than they were. They just don't respond like my upper body does.

545 for 10? parallel or better?

Shamik
04-02-2011, 12:52 PM
545 for 10? parallel or better?

Parallel

Today I'm working out at the office gym. Trying to maximize my time under stress with shoulders instead of risking injury under a lot of weight.

Shoulders
Circuit: 4 sets
DB lateral raises 30lb x 15
front raises w 45lb plate x 15,
upright rows 135 x 15
Bent over db flies 40lb x 15

Behind the back cable lateral raises 50lb x 10 for 3 sets.

Shamik
04-02-2011, 12:56 PM
Followed that with a sweet potato and another 16oz of egg whites.

Shamik
04-02-2011, 05:09 PM
5pm: 8oz sirloin. 2 cups green beans. 10 mini rice cakes.

7pm: Carnivore chocolate shake with one pack instant hazlenut coffee

Time+Patience
04-03-2011, 05:10 AM
I'll just make a small comment on how you run your journal. Take it for what you will, but it may work best if you just keep everything you eat for the day in 1 original post. You can edit it every time to you eat something or just post towards the end of the day with everything you take.

I just feel that it will clutter your journal a bit and it make it more awkward to read and follow. Just my opinion on that aspect.

Shamik
04-03-2011, 08:02 AM
I see your point. I'll just edit the same daily post starting....now!

4:30: 1 Advanced Caffeine pill

5:00: 1 hour, 5 minutes cardio. Avg 120 bpm

7:00: 16oz egg whites. 2 pls oatmeal.

9:00: 8oz sliced turkey breast. One rice cake. 5 mini rice cakes.

12:00: Having a cheat meal. Small bowl of turkey spaghetti with wheat elbows.

Hams
Lunges onto bench: 4 sets of 20 w 60lb

SLDL: 185 X 15, 205 X 10, 205 X 10, 225 X 7

Good mornings: 95 x 20, 115 x 16, 135 x 12

3:00: 10oz sirloin. One large sweet potato.

cphafner
04-03-2011, 08:36 AM
Parallel


I'm calling bullshit on that. If you were hitting 545*10 to parallel your legs would look pretty good.

Shamik
04-03-2011, 09:28 AM
You can call it all you want. I don't work out with that. My lower back made a crunch sound during that set and I had some minor pain afterward. I injured a ligament in that area about 11 years ago, so i'm always careful not to do anything that i feel would re-injure it. The point I was making is that the strength is there. There's just been minimum development.

Shamik
04-03-2011, 03:43 PM
I'm trying to keep my carbs up as long as I can. How gar out to you guys think I should start cutting them back?

Time+Patience
04-03-2011, 08:27 PM
I'm trying to keep my carbs up as long as I can. How gar out to you guys think I should start cutting them back?

Last year I dieted on low-fat and med-carb and med-pro and I came in very lean and dry. I was happy with my progress, but I was a bit aggressive with my cut. 12 weeks.

This time around I am going with the same protocol on the macro's, but I'm giving myself more time, about 18 weeks by the time of the contest.

I think you should stick with the carbs and see how you feel throughout your contest prep. Your carbs don't look very high right now, but if you can give a better estimate of your #'s for each day's macro's and calories that would be beneficial.

I think you'd be good to run things as you are right now.

Shamik
04-04-2011, 04:22 PM
Chest
Standing Press
225 x 20 warm up
315 x 20
405 x 8
Drop set 405 x 7, 315 x 5, 225 x 7

Flat DB Flies superset Incline Push ups
60 x 15, 70 x 8, 70 x 10, 70 x 9

Had to leave early.

Shamik
04-04-2011, 09:00 PM
8:30: 16oz egg whites. Two pls instant oatmeal.

11:30: 8oz sliced turkey. 2 rice cakes.

3:00: Carnivore protein shake. One pk instant coffee.

6:00: 8oz grilled chicken breast. One cup brown rice mixed with chopped avocado, onion, cilantro, tomato, jalapeno.

9:00: 1 rice cake with tea spoon of peanut butter

10:30: 6oz sliced turkey

Shamik
04-05-2011, 05:17 PM
7:30am: 16oz egg whites. 2 pks instant oatmeal.

9:30am: 8oz grilled chicken. One cup brown rice.

11am : one hour cardio on treadmill. Avg HR 123.

12:30: 8oz grilled chicken. One cup brown rice.

4pm: 8oz 97% lean ground beef.

Biceps
4 sets seated one-arm curl machine. 80lbs. 8 reps with 10 seconds rest. I followed this same formula with....
BB curls 85lbs
preacher curls 120lbs
standing one-arm cable curls 80lbs

BACK
Weighted pull ups with 50lb DB
Wide grip - 12, 10, 10, 8
Close parallel grip- 10, 10, 8
Body Weight Wide grip- 12

Pulley Rows with 225. 4 sets of 12.

Behind the neck wide grip pulldowns pausing at contraction. 3 sets of 10.

Low Row machine- 315lbs pausing at contraction.
12, 10, 10, 9

5;45 carnivore shake during lifting.

30 mins cardio

8:15: 8oz ground beef. One sweet potato.

Shamik
04-07-2011, 07:41 AM
7am: 16oz egg whites, 2 pks instant plain oatmeal.

9:30: 8oz grilled chicken. 1 cup brown rice.

11:30: 8oz grilled chicken. 1 cup brown rice.

1:30: Shoulders
Standing Lateral raises. 4 Drop sets.
45x12, 35x12, 25x12, 15x12 for 2 complete sets. Then I just went to absolute failure with each tier.

DB Front raises to middle. 4 sets of 15 with 35lbs db's

Bent over DB rear delt flies superset with upright rows.
4sets of 10 with 50lb DBs for flies and only 135 on the smith machine.

2:30: 10oz sirloin. 1 sweet potato.

6:30: 8oz ground beef. 1 cup sweet potato fries.

9:00: one hr cardio.

10:00: carnivore shot.

Time+Patience
04-07-2011, 08:36 PM
I must say that I really love the looks of your diet. What do you have your total calories that you consume at right now? And what about your macro's (carbs, proteins, and fats) approximately at?

I can see that you go with a solid protocol of low-fat based diet. I see that you are trying to watch carbs at night, or at least the last few days show that.

Are you doing your own diet or did someone help you out in setting it up?

Edit: When I was at 6-7 weeks out from my contest last year I was at around 2,500 calories @ a BW of 182 and I made it down to 172 and had my calories close to 1,800 for the last few weeks of my contest preperation,

Shamik
04-08-2011, 08:56 AM
Hack squats
405 x 15, 495 x 15, 495 x 13, 495 x 11
Leg Press
800 x 15, 890 x 12, 890 x 10, 940 x 10
Leg Extensions
290 x 15 for 4 sets

1 hour cardio on treadmill

Time+Patience
04-08-2011, 10:24 AM
Hack squats
405 x 15, 495 x 15, 495 x 13, 495 x 11
Leg Press
800 x 15, 890 x 12, 890 x 10, 940 x 10
Leg Extensions
290 x 15 for 4 sets

1 hour cardio on treadmill

That's a lot of leg work in 1 day!

Did you do the cardio right before, after, or at another time in the day?

It's nice seeing you get your cardio in now. You will definitely be ready for the show my man! You're actually inspiring me to make sure I do my cardio. Will do some tonight.

Shamik
04-08-2011, 12:42 PM
I always do cardio right after I lift except for Wednesday I lift at lunch and do cardio around 9pm. On Saturday and Sunday I do cardio at 5am and then work out around 2pm.

Shamik
04-09-2011, 12:28 PM
5am: one hour cardio

1:30: Hams
SLDL
135 x 15, 155 x 15, 175 x 15, 205 x 8

LEG CURLS
130 x 11, 130 x 10, 140 x 7, 140 x 6

LUNGES ONTO BENCH
4 Sets of 20 on each leg with 90lbs

Shamik
04-11-2011, 08:34 AM
Standing Press
225 x 20, 405 x 13, 455 x 5, 315 x 15
Flat Flies
70 x 15, 75 x 8, 75 x 6, 80 x 6
Incline Hammer Strength
275 x 12, 315 x 7, 315 x 6, 225 x 14
Cable Flies
70 x 14, 85 x 10,
Drop set 85/8, 70/5, 50/8

1 hour cardio

Shamik
04-12-2011, 08:45 AM
Weighted pull ups
60 x 10, 60 x 10, 60 x 10, 70 x 9, 70 x 9, 70 x 9

Low Rows
315 x 12/10/10, 405 x 7

Dual Cable Pull Downs
190 x 12, 210 x 8, 210 x 7

Coming back tonight for lawnmower pulls, rear delta and cardio.

Time+Patience
04-12-2011, 08:49 PM
I've always had trouble feeling my lats work during weighted pullups. If I can't get 10 or more reps then it just doesn't cut it for me.

You're strength is holding up wonderfully. Keep going like you are, don't worry about the mantra that you will lose strength during the diet. If things are on point then it will take a while for you to start losing strength.

Shamik
04-12-2011, 09:20 PM
I'd almost trade some strength to get rid of this lingering low back fat. ALMOST. I think my strength is holding up because I bulked with a high volume routine. So, now that I'm cutting those reps down my weights are going up.

Shamik
04-14-2011, 08:03 AM
Squats
Warm up 135 x 15, 225 x 15,
315 x 12, 365 x 8, 405 x 7, 455 x 6

Leg Extensions with 30 seconds rest
290 x 15/12/11/9

Walking Lunges counted in paces
135 x 24/24/20

1 hr cardio

Shamik
04-15-2011, 07:50 AM
Seated laterals
30lbs 15/15/15/15

One arm db front raises
30lbs 12/13/13/12

Cable upright rows
155 12/12/12

Reverse Pec Deck
130 x 20, 145 x 15, 160 x 12, 175 x 8

One arm cable laterals
40 x 10/10/10

Dual Cable Rear Delta
40 x 10/10/10 drop set to 25 x 10

1 hr cardio.

On to posing practice now.

Shamik
04-17-2011, 12:37 PM
HAMSTRINGS

SLDLs
185 x 12/12, 195 x 11, 215 x 8/7

LEG CURLS
130 X 13, 140 x 9/8/6

Time+Patience
04-18-2011, 06:30 AM
On to posing practice now.

Nice to see more posing practice listed. I think it's hard to do after training and cardio. I usually try to save it for the evening when I've had more time to rest after a workout.

Some times I'm just too pumped to pose or just too drained if I trianed prior.

Your progress should be coming along nicely.

Shamik
04-18-2011, 07:15 AM
Incline DB Press
80 x 20, 90 x 15, 100 x 8/8

Incline DB Flies
60 x 12/15, 70 x 10/10

Flat Hammer Strength Presses
225 x 12/10, 275 x 6

Decline Cable Flies
60 x 10/12, 70 x 8

One hour cardio

Shamik
04-18-2011, 01:13 PM
Incline DB Press
80 x 20, 90 x 15, 100 x 8/8

Incline DB Flies
60 x 12/15, 70 x 10/10

Flat Hammer Strength Presses
225 x 12/10, 275 x 6

Decline Cable Flies
60 x 10/12, 70 x 8

One hour cardio

Shamik
04-19-2011, 08:44 AM
Pull ups
65 x 12/11, 70 x 10/9, 75 x 8/8

Low Rows
405 x 12/14/11/10

Hanging wide grip rows
BW 3 Sets of 15

Dual cable pull downs with handles
200 x 10/12/12, 220 x 8

One hour cardio. Avg HR 126

Coke
04-19-2011, 03:52 PM
Good job throughout. Should do plenty of damage in your mid June debut.

Shamik
04-21-2011, 08:59 AM
http://i1183.photobucket.com/albums/x475/shamik1218/1303397419.jpg

Shamik
04-21-2011, 09:04 AM
http://i1183.photobucket.com/albums/x475/shamik1218/1303397418.jpg

Shamik
04-21-2011, 09:06 AM
http://i1183.photobucket.com/albums/x475/shamik1218/1303397417.jpg

Coke
04-22-2011, 08:02 AM
Preparing well for the showdown, you look great...may I ask, what you weigh in those shots?

Shamik
04-22-2011, 08:06 AM
Preparing well for the showdown, you look great...may I ask, what you weigh in those shots?

184. Which I'm a little concerned with, because I actually put on 5 pounds. I think cut off for middleweight is 176. But my carbs are still moderately high and my sodium is high as well.

Time+Patience
04-22-2011, 10:46 AM
184. Which I'm a little concerned with, because I actually put on 5 pounds. I think cut off for middleweight is 176. But my carbs are still moderately high and my sodium is high as well.
You should have no problem making Middleweights. Actually you should be a Middleweight as you have a solid 8 pounds to lose, if not more. That's not meant to be disheartening as you look very good with 2 months until the contest.

You should be able to lose a pound or 2 the last week if necessary, but I don't think that should be the case if you follow things as you have them set out.

How has the BW drop and fat drop been as of late?

I see 184 as your most recent BW.

Time+Patience
04-22-2011, 10:47 AM
Front lat spread and the most muscular will probably be your best poses from what I can tell. Big shoulders, arms, and chest will allow for you to do well with those shots. What about the rear lat spread and some double biceps poses?

Thick upper body for sure.

Shamik
04-22-2011, 11:25 AM
I'll try to get some of the mandatory poses up. As with my training, I don't usually have anyone to help out.

Shamik
04-23-2011, 07:38 AM
I feel like I'm missing detail in my legs. Do you guys think wearing ankle weights could help?

Time+Patience
04-23-2011, 08:54 AM
I feel like I'm missing detail in my legs. Do you guys think wearing ankle weights could help?
Not sure how the ankel weights would help with detail.

With those most recent pictures it just looks like you aren't posing your legs correctly. You can manipulate any type of shot that focuses on the quads and then you can manipulate the side poses by flexing your hamstring or just pressing them against your other leg.

On side chest shots I bend down a bit more and then squeeze the showing glute and press my hamstring against my other leg. I don't tense my hamstrings and it allows them to really hand down in that shot.

Quads you can manipulate by the way in which you turn your toes, if you have terrible sweep to your outter quads you may want to play around with pointing your toes out to give some appearance of a sweep to your outter quads.

There is a lot of stuff you can do to highlight your own physique in BBing. You have to play around with it to know what works best. I'm still working on my back double biceps pose.

Shamik
04-24-2011, 01:25 PM
Lying leg curls
130 x 15/15, 140 x 12, 150 x 9, 160 x 6

Leg extensions
170 x 25
One leg
90 x 20, 100 x 16, 110 x 13, 120 x 11, 130 x 12

Smith Machine Lunges
135 x 10/10, 155 x 10/10

Shamik
04-25-2011, 08:47 AM
Incline DB presses
90 x 20, 100 x 13, 110 x 8/7

Incline Flies
65 x 12/12, 75 x 8/7

Flat Hammer Strength
245 x 12/10/10/7

Decline Cable Flies
65 x 15/10/12/12/12

Cardio

Shamik
04-26-2011, 08:12 AM
Pull ups
70 x 15/12, 80 x 9/8
Close grip parallel
3 sets to failure.

Close grip pulley rows
200 x 15, 220 x 13, 260 x 8/10

Dual cable pulldowns
220 x 12/10/10/8

One arm front pulldowns
120 x 15, 140 x 12, 160 x 10, 180 x 8

1 hr cardio

Shamik
05-15-2011, 05:30 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_36814_.jpg

4 weeks out.

Coke
05-15-2011, 09:35 PM
On the mark to do some damage in your first comp!!

Shamik
05-16-2011, 08:51 AM
I'm finally back to losing some weight again. I live in the GA town that was hit by a tornado, so I've been off my routine. A few bad meals out of necessity and I gained ten pounds. I'm at 184 now.

Shamik
05-19-2011, 12:22 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_37358_.jpg

Shamik
05-19-2011, 12:32 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_37359_.jpg

Shamik
05-19-2011, 12:33 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_37360_.jpg

Shamik
05-19-2011, 12:34 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_37361_.jpg

Shamik
05-19-2011, 12:34 PM
http://i1183.photobucket.com/albums/x475/shamik1218/620445920_photobucket_37362_.jpg

Mark!
05-19-2011, 12:41 PM
Glad you're doin alright after the storms, family make out alright too? Doing some great things, and looking great man. Good luck.

Shamik
05-19-2011, 02:45 PM
Yeah, everyone is fine. It missed us by two blocks, but we were without power for four days, which didn't really matter, because they wouldn't let is back into the city. Hey, at least I can't be tempted by fast food since they we're all destroyed.

Time+Patience
05-19-2011, 06:46 PM
Nice recent pressing! Strength seems to be staying at the higher end of things. I would maybe pull the training back a bit over the next few weeks. The same recommendation was made in the thread under "pics of members."

There isn't a great chance that you are adding muscle currently so I think that you would want to focus on doing enough with regards to your lifting. You may also want to look into increasing your cardio a bit, do a trade-off. I have been doing that for the past 10-12 days. I have only lifted a minimal # of days but I have been hitting the cardio much harder. I am taking a page out of your book and doing some longer sessions.

I am done with my cardio days and lifting now as my contest is Saturday!

I am going to PM you and see if we can get something situated with your diet to get you on point.

You look awesome in the first pic. Hopefully you can make some leaps and bounds over the next 3 weeks and get yourself stage ready.

Shamik
05-19-2011, 09:38 PM
Thanks. I'll look forward to your message. I'm still doing the liquid egg whites and oatmeal in the morning, nut I'm mixing the rest of my meals. All protein is tilapia. The earlier part of the day I have a sweet potato with it. Starting around 2pm I have raw broccoli instead. Last meal at 11 is sliced turkey and broccoli.