PDA

View Full Version : Bodybuilder's Journal



drewhass_15
04-14-2012, 09:43 PM
Hello, my name is Drew Hass and I am a 21 year old bodybuilder. Currently I am getting ready for my first show. As of today, I am exactly 2 weeks out. Here is the workout that I did today. I trained legs and calves.


4/14/2012

Legs/Calves

Barbell stiff legged deadlifts -

1x12@385
1x10@385
1x8@385

Leg press –

Did a few warm-up sets then worked my way up to....
1x10@7p
1x10@8p
1x10@9p
1x10@10p
1x9@11p

Hack squats -

1x12@335 dropped to 325x8 dropped to 295 - went to failure.


Smith machine lunges – 1 set of 12 reps on each leg.

1x20@160 - Didn't want to do this many reps but I wasn't sure how much weight to use for my first time doing these.

Seated leg curls – 2 sets of 12 reps.

1x12@187.5
1x12@175

Seated calve raises –

1x10@4p
1x10@4p
1x10@3p
1x10@3p
1x10@3p
1x10@2p

Cardio - 90 minutes walking on the treadmill at 3.0 MPH.

Coke
04-15-2012, 04:56 PM
Expecting a huge impact with your first show!!

Will be great to see you get your name out there and receive some much deserved recognition.

drewhass_15
04-16-2012, 12:35 PM
Expecting a huge impact with your first show!!

Will be great to see you get your name out there and receive some much deserved recognition.

I'm happy to see that you found my journal Coke! I can't wait for the show and I can't believe it's so close. Time is flying!

4/15/12

Just did some Cardio today. 2 hours of walking on the treadmill at 3mph.

drewhass_15
04-17-2012, 09:07 PM
Chest - 9 sets & Shoulders – 7 sets: 4/16/2012

Incline dumbell press – Flexing hard at the top w/ 3 second descents


1x8@70
1x8@80
1x8@90
1x8@100
1x5@110
1x5@110



Incline barbell press – Not locking out or touching chest. Going till I can't get 8 reps.


1x8@225
1x8@235
1x8@245
1x8@255
1x8@265
1x8@275
1x7@285
1x5@295


Seated Machine Chest Press - 2 sets of 8 flexing hard for 2 seconds on lockout. On third set doing 4 second descents until failure

1x8@240
1x8@230
1x6@190 - 4 second descent


Dumbell bent over rear laterals– 2 sets of 25. 2 total work sets.

1x25@25
1x25@25

Rear delt machine – 2 sets of 20 here. 2 second flex.

1x25@120 - Had to stop a few times to finish set
1x25@90

6 Ways – 2 sets of 10

1x10@25
1x10@20

Cage presses – 1 set of 8 reps. Flexing delts hard at the top

1x8@115

Cardio 120 minutes walking on the treadmill at 3mph

drewhass_15
04-17-2012, 09:07 PM
4/17/2012

60 minutes walking on the treadmill at 3mph fasted first thing in the morning.
Later in the day did another 60 minutes and also did abs.

Coke
04-17-2012, 09:39 PM
Serious stuff going on with the brisk 2 hour walks along with the heavy lifts.

Great seeing you on this journey Drew!

Time+Patience
04-18-2012, 11:30 AM
What show are you competing in? What class are you looking to compete in?

drewhass_15
04-18-2012, 08:09 PM
Serious stuff going on with the brisk 2 hour walks along with the heavy lifts.

Great seeing you on this journey Drew!

Thanks Coke. I greatly appreciate how much you support me. Your constant positive attitude helps build my confidence.


What show are you competing in? What class are you looking to compete in?

I am competing in the NPC Fox Cities Showdown. I plan on coming in as a light heavy. However, it looks like it's going to be a struggle to make weight. I already knew from the beginning that getting to 198 was going to be tough and that I was going to have to sacrifice some muscle to get there. I probably could step on stage with pretty good conditioning as a heavyweight at about 210. I don't feel like that is a good class for me to be in since I don't want to step on stage as a heavyweight until my stage weight would be 220-225.

The lowest I have been so far during this prep was 208. Last night I started feeling very nauseous. After a few hours I began throwing up. I was up most of the night. I received a recommendation to drink as much Gatorade as possible as well as load up on oatmeal. I knew this was going to cause me to bloat up but I had to replenish all of the nutrients I had lost otherwise it probably would hinder my recovery. I believe that it was food poisoning. Today I weighed in at 215. So I only have 9 more days to get down to 198 and it's going to be extremely difficult. I increased my cardio to 3 hours for now to help get that bloat down and hopefully speed things up a bit. I was contemplating trying some higher intensity cardio but I have a very fast metabolism and I do much better with lower intensity. I might switch to higher intensity in a few days if I have to.

I am slightly worried about making weight but I am confident that I should have enough time to get down. The early weigh-in is April 27th at night. I plan on weighing in at 198 and then that will leave me the rest of the night and into the next day to load up on carbs and fill out for the show on Saturday. We will see how things go.

drewhass_15
04-18-2012, 08:16 PM
4/18/2012
Back – 11 sets:

One arm dumbell rows - 3x8

1x12@100
1x10@100
1x8@105


Single handle pulldowns with underhand grip – 3x8

1x9@80
1x8@80
1x8@80


Dumbell Pullover – 2 sets of 12 reps. 2 total work sets.

1x18@90
1x14@90 - Didn't use enough weight so I just kept going on reps.

Barbell shrugs – 2x10 with a 3 second flex at the top. After I felt I couldn't get any more reps I stopped holding at the top for 3 seconds and just did regular reps until they started getting too sloppy.

1x10@315
1x10@315 drop with 225

Incline Hyper-Extension - 1 set to failure w/ a drop set

1xfail@35 drop w/ no weight to fail

I did a very quick circuit of pull-ups, seated rows, face pulls, and dumbbell rows. I didn't rest in between sets I just went from one exercise to the next.

Cardio 180 minutes on the treadmill walking at 3mph.

Workouts have been getting much quicker since I am so close to the show. I don't want to risk getting hurt so I haven't been using as much weight. I basically have just been trying to get a good pump.

As I stated in my last post I was 215 this morning. I plan on weighing myself everyday from here on out to see how it's going. I might have to make adjustments daily to make sure it keeps coming down.

Coke
04-19-2012, 12:22 PM
There is so much involved in final contest prep, no doubt you have done your homework, good luck in making the desired weight in time. Just this aspect alone is key in this last stretch, along with the posing routine and what not.

Already looking forward to hearing about it all afterwards. Try not to get overanxious about it, best thing to do now is have as much fun as possible next weekend.

drewhass_15
04-19-2012, 08:52 PM
There is so much involved in final contest prep, no doubt you have done your homework, good luck in making the desired weight in time. Just this aspect alone is key in this last stretch, along with the posing routine and what not.

Already looking forward to hearing about it all afterwards. Try not to get overanxious about it, best thing to do now is have as much fun as possible next weekend.

I agree with you Coke. The last 2 weeks is very critical. The mandatory poses are very important. In this show we aren't judged on our individual posing routines. I still feel that part is important as well because doing it well will show that you are a complete bodybuilder.

I'm not too overanxious yet but I am getting very excited. This has been my goal for a long time now. I also know I will have a ton of fun at the show. I will be able to hang out with a bunch of people that are just as crazy about working out as I am. I definitely look forward to that along with meeting new people. One thing that is very important to me is the fact that I will actually be able to call myself a "bodybuilder." A lot of people say that in order to actually be one you need to have competed at least once. I agree with them because competing is what keeps the sport growing.

Time+Patience
04-20-2012, 06:54 AM
I probably could step on stage with pretty good conditioning as a heavyweight at about 210. I don't feel like that is a good class for me to be in since I don't want to step on stage as a heavyweight until my stage weight would be 220-225.
From my experience you shouldn't worry about not being at the top of the weightclass so much. With local BBing events for the NPC and INBF you really don't know who is going to show up.

I've always been the most undersized guy. One time I was at the top of the Middleweights, and then the next time I was 2 pounds from making the middles. I placed 3rd out of 5 or 6 guys each time. I wasn't mad at all either, because I placed where I should of given what everyone else looked like.

The first contest I was pretty shredded, 2nd contest I was much more smooth, but a bit bigger.

Someone can be at the top of the weight class but not be nearly as conditioned as they should be. A lot of local contests value conditioning much more than size.

I'd focus on the conditioning, but don't sacrifice being able to come in full. If you need to start carb-loading on Thursday, but it might mean you don't make the Light-Heavies I'd carb up to make the Heavies so you come in full as well as conditioned.

drewhass_15
04-20-2012, 08:44 PM
From my experience you shouldn't worry about not being at the top of the weightclass so much. With local BBing events for the NPC and INBF you really don't know who is going to show up.

I've always been the most undersized guy. One time I was at the top of the Middleweights, and then the next time I was 2 pounds from making the middles. I placed 3rd out of 5 or 6 guys each time. I wasn't mad at all either, because I placed where I should of given what everyone else looked like.

The first contest I was pretty shredded, 2nd contest I was much more smooth, but a bit bigger.

Someone can be at the top of the weight class but not be nearly as conditioned as they should be. A lot of local contests value conditioning much more than size.

I'd focus on the conditioning, but don't sacrifice being able to come in full. If you need to start carb-loading on Thursday, but it might mean you don't make the Light-Heavies I'd carb up to make the Heavies so you come in full as well as conditioned.

I do agree with you that conditioning is the most important. That's part of the reason I want to suck down to the light heavies. If I suck down that far I should be as conditioned as possible as long as I don't over diet too much. We will see how it goes though. Thanks for the tips. It's good to see that someone who has competed several times before is viewing my journal.

drewhass_15
04-20-2012, 08:49 PM
4/19/2012
Arms:
V bar pushdowns – Rep scheme is 15, 12, 10, 8, and 6. 5 total work sets.

1x20@100
1x12@110
1x10@100
1x8@100

Seated dip machine – 3x15

1x25@90
1x20@80
1x20@70

Dumbbell Skull crushers 3x15

1x12@25
1x13@20
1x20@15

Standing dumbell curls – 4 sets of 8 with a 3 second negative on each rep

1x8@30
1x8@25
1x8@25
1x8@25

Preacher Machine Curls – 4 sets of 8. Squeezing for 2 seconds at the top

1x11@70
1x8@70
1x8@70
1x8@70

EZ bar reverse curls – 3x25 only going up to 45 degrees

1x50@70
1x25@90
1x25@90

Cardio 180 Minutes walking on the treadmill at 3MPH

Weight was 211.6 in the morning.

drewhass_15
04-20-2012, 08:50 PM
4/20/12

No lifting today, just cardio and abs

Cardio 180 minutes on the treadmill walking at 3MPH.

Weight was down to 207.8 first thing in the morning. This is the lightest I have been throughout the prep. Tomorrow I will be one week out!

cphafner
04-20-2012, 08:54 PM
Good to see a new bber around here. Go read Allen Cress' journal about how chasing a weight class was a huge mistake in his last show.

drewhass_15
04-21-2012, 01:40 PM
Good to see a new bber around here. Go read Allen Cress' journal about how chasing a weight class was a huge mistake in his last show.

I actually already read that. Thanks for letting me know though. It was interesting to read about. I woke up today and was 203.4. I am exactly one week out. Today I have to train legs for the last time before the show.

drewhass_15
04-21-2012, 07:24 PM
I also wanted to add that I believe Allen Cress was sacrificing a ton of muscle wasn't he? I believe his weight in the light heavies was somewhere around 190, but he was trying to suck down to 176. He also had to hold his weight all day long until the show that was at night time I believe. This left him with barely any time to carb up properly. I could be wrong but I'm not sure. I might end up regretting try to suck down to the light heavies but that is the route I feel would be the best for me right now. I might possibly regret it but if I end up failing because of it I don't have a problem with that. Failing in the past has helped me learn a ton and has also helped motivate me.

Time+Patience
04-22-2012, 06:57 AM
I woke up today and was 203.4. I am exactly one week out.
That's gotta be pretty damn encouraging to see! Not far from it now.

What would your plan be on Friday if your weight is @ 198 or close to it? Do you have a few tricks you are comfortable with implementing, or would you say screw it and make sure you carb up right?

drewhass_15
04-22-2012, 08:09 PM
That's gotta be pretty damn encouraging to see! Not far from it now.

What would your plan be on Friday if your weight is @ 198 or close to it? Do you have a few tricks you are comfortable with implementing, or would you say screw it and make sure you carb up right?

Right now I'm just taking it day by day. I think even if I wait till the Saturday weigh-in I will have plenty of time to carb up. We will see though. I know my weight was up a bit today from having some extra carbs yesterday. I plan on reweighing myself tomorrow. Also as far as training I am most likely only going to lift Monday and Tuesday. We will see though.

drewhass_15
04-22-2012, 08:12 PM
4/21/2012

Legs/Calves

Barbell stiff legged deadlifts -

1x14@405
1x13@405
1x12@415

Leg press –

Did a few warm-up sets then worked my way up to....
1x10@7p
1x10@8p
1x10@9p
1x10@10p
1x9@11p

Smith machine lunges – 2 set of 12 reps on each leg.

1x15@185
1x15@195

Seated leg curls

1x12@187.5
1x12@175
1x12@160
1x12@145
1x12@145 + 2 drop sets

Machine Sled

2 quick sets where I didn't lock out so I could keep constant tension

Cardio 180 Minutes

drewhass_15
04-22-2012, 08:13 PM
4/22/12

Just did cardio today at 180 minutes. No lifting.

Coke
04-22-2012, 09:19 PM
No reason why you can't make weigh-in at or under 198.

What you need now most is precision and timing with the carbo depletion by mid week and loading day of the show. Water manipulation is key as well, no doubt all of which you are well aware.

drewhass_15
04-23-2012, 09:30 AM
No reason why you can't make weigh-in at or under 198.

What you need now most is precision and timing with the carbo depletion by mid week and loading day of the show. Water manipulation is key as well, no doubt all of which you are well aware.

I will be cutting sodium down starting Wednesday. Hopefully I can start carbing up on Thursday or Friday. I am going to have to play it by eye. My weight was 203 this morning. I think it will drop a few more pounds by Wednesday for sure since I won't be adding in any carbs like I did on Saturday.

drewhass_15
04-23-2012, 08:05 PM
Chest/Shoulders/Triceps 4/23/2012

Incline barbell press – Not locking out or touching chest. Going till I can't get 8 reps.

1x8@225
1x8@235
1x8@245
1x8@255
1x8@265
1x8@275
1x8@285
1x6@295

Incline Barbell Press - 25, 20, 15, 10 drop w/6 then drop to fail (not locking out or touching chest)

1x25@225
1x20@205
1x15@175
1x10@225 drop w/205x6 drop w/175 to fail

Seated Machine Chest Press - 2 sets of 8 flexing hard for 2 seconds on lockout. On third set doing 4 second descents until failure

1x8@230
1x8@240
1x6@190 - 4 second descent

Dumbell bent over rear laterals– 2 sets of 25. 2 total work sets.

1x25@25
1x25@25

Rear delt machine – 2 sets of 20 here. 2 second flex.

1x25@110
1x25@90

6 Ways – 2 sets of 10

1x10@25
1x10@20

Cage presses – 1 set of 8 reps. Flexing delts hard at the top

1x8@115

V bar pushdowns – Rep scheme is 15, 12, 10, 8, and 6. 5 total work sets.

1x13@110
1x10@90
1x8@80
1x8@60

Seated dip machine – 3x15

1x20@80
1x13@80
1x13@90

Dumbbell Skull crushers 3x15

1x17@20
1x13@20
1x15@15

Abs

Cardio 180 minutes walking on the treadmill at 3mph

I added Triceps into this workout. Tomorrow I will add in Biceps to the Back workout. Wednesday I plan on doing a whole upper body quick workout with about 1 or 2 sets per body part with high reps and very short rest periods.

Time+Patience
04-23-2012, 09:17 PM
Keeping an eye on the weight! Are you at the point where you are weighing yourself every day? How much is your BW fluctuating each day given weight gain from AM and PM bodyweights.

drewhass_15
04-23-2012, 09:49 PM
Keeping an eye on the weight! Are you at the point where you are weighing yourself every day? How much is your BW fluctuating each day given weight gain from AM and PM bodyweights.

Yes I am weighing myself every morning. I don't weigh myself at night because I don't really feel that matters much. I'm sure it fluctuates a descent amount because I am drinking about 2-2.5 gallons of water a day.

drewhass_15
04-24-2012, 09:26 AM
I thought I would post an update on my weight. I was 201.4 this morning.

drewhass_15
04-24-2012, 09:17 PM
4/24/2012
Back/Biceps

One arm dumbell rows - 3x8

1x12@100
1x12@100
1x12@90

Single handle pulldowns with underhand grip – 3x8

1x9@80
1x8@70
1x8@70

Pull-ups 2 sets

1x18@140
1x14@140

Barbell shrugs – 2x10 with a 3 second flex at the top. After I felt I couldn't get any more reps I stopped holding at the top for 3 seconds and just did regular reps until they started getting too sloppy.

1x10@315
1x10@315 drop with 225

Incline Hyper-Extension - 1 set to failure w/ a drop set

1xfail@35 drop w/ no weight to fail

Standing dumbell curls – 4 sets of 8 with a 3 second negative on each rep

1x8@30
1x8@25
1x8@20
1x8@15 drop w/10

Preacher Machine Curls – 4 sets of 8. Squeezing for 2 seconds at the top

1x11@70
1x8@70
1x8@70
1x8@70 drop w/55

EZ bar reverse curls – 3x25 only going up to 45 degrees

1x25@90
1x25@80
1x25@80 drop w/60

Cardio 180 minutes on the treadmill walking at 3mph.

drewhass_15
04-24-2012, 09:19 PM
Tomorrow I will be starting to cut sodium. I will be reducing it to one teaspoon and I might do a bit of carb loading tomorrow as well. On thursday I will reduce the sodium in half and go back to no carbs. Friday will most likely be no sodium and I am hoping to make weight Friday night. Then I will carb load Friday night through Saturday morning. That is the plan for now but it may change.

Coke
04-25-2012, 10:14 AM
Wow man, crunch time has come, this is really it - everything will be right on schedule, no sweat.

Time+Patience
04-25-2012, 10:24 AM
I thought I would post an update on my weight. I was 201.4 this morning.
I'm really following the BW updates. 201 sounds good thus far. Keep us updated on that.

How in the hell do you do 3 hours of cardio? LOL that's insane.

drewhass_15
04-25-2012, 11:16 AM
Wow man, crunch time has come, this is really it - everything will be right on schedule, no sweat.

Thanks a bunch Coke. I really appreciate and support you have given me. As well as going out of your way to help me out.


I'm really following the BW updates. 201 sounds good thus far. Keep us updated on that.

How in the hell do you do 3 hours of cardio? LOL that's insane.

Bodyweight was 201 EXACTLY today. Down .4 from yesterday. As far as the cardio goes, remember it's only walking on the treadmill at 3.0 MPH so it's not to intense. It's actually pretty relaxing. To pass the time I watch TV, play around on my smart phone, listen to music, and read magazines. Sometimes it does get boring but I know I have to do it so I just do it.

As the great "Iron" Mike Tyson said, "Discipline is doing what you hate to do but doing it like you love it."

Not that I hate cardio, but I can't say I love it lol.

Time+Patience
04-25-2012, 11:28 AM
Bodyweight was 201 EXACTLY today. Down .4 from yesterday. As far as the cardio goes, remember it's only walking on the treadmill at 3.0 MPH so it's not to intense. It's actually pretty relaxing. To pass the time I watch TV, play around on my smart phone, listen to music, and read magazines. Sometimes it does get boring but I know I have to do it so I just do it.
201 has to be encouraging, as that is getting you closer. I'd expect some more weight to drop, but it's all about timing it right to get on that scale at the ideal BW.

I wasn't talking about doing 3 hours of intense cardio, I was just referrencing how you even do 3 hours of cardio. What the hell do you do? I'd read a book most likely. You can only listen to so much music.

Do you do the 3 hours straight? Have you thought of splitting it up to make it more managable and also giving your body that stimulus twice a day.

drewhass_15
04-25-2012, 05:47 PM
201 has to be encouraging, as that is getting you closer. I'd expect some more weight to drop, but it's all about timing it right to get on that scale at the ideal BW.

I wasn't talking about doing 3 hours of intense cardio, I was just referrencing how you even do 3 hours of cardio. What the hell do you do? I'd read a book most likely. You can only listen to so much music.

Do you do the 3 hours straight? Have you thought of splitting it up to make it more managable and also giving your body that stimulus twice a day.

It does get boring sometimes. Sometimes I do split it up. But as of late I have been doing it all at once. Usually after an hour I will stop and go to the bathroom and get a drink of water.

drewhass_15
04-25-2012, 05:48 PM
I would actually have liked to read a book but I don't know of any good ones off hand that would interest me.

drewhass_15
04-25-2012, 06:35 PM
4/25/12 -

I did a quick upper body workout today as I planned. I hit every bodypart with 1 or 2 sets of 15-20 reps. Then I did 180 minutes of cardio. This will most likely be my last day of cardio. I'd like to post some pictures up but I am looking so flat that it's not even worth it at this point.

Time+Patience
04-26-2012, 09:03 AM
BW? You really are taking this thing down to the wire. I assume you aren't training either? I can't recall what day I stopped. Are you even getting pumps with the lowered sodium and I assume lower carbs?

There were a few workouts that felt so off due to minimal pumpage and blood flow.

Post the damn pics anyways, flat is flat, it doesn't mean we can't tell your leanness.

Coke
04-26-2012, 11:36 AM
Great the way you are closing this thing out to make it happen, gonna be an epic experience overall.

Good luck Drew!

drewhass_15
04-26-2012, 10:34 PM
BW? You really are taking this thing down to the wire. I assume you aren't training either? I can't recall what day I stopped. Are you even getting pumps with the lowered sodium and I assume lower carbs?

There were a few workouts that felt so off due to minimal pumpage and blood flow.

Post the damn pics anyways, flat is flat, it doesn't mean we can't tell your leanness.

I definitely was struggling to get a pump. That's why the workouts were quick.


Great the way you are closing this thing out to make it happen, gonna be an epic experience overall.

Good luck Drew!

Thanks a lot brother! You have been a mentor for me for a long time. Actually, before I even started bodybuilding and was just a weightlifter. You have seen a lot of my transformation.

I was 198.6 this morning. I reduced the sodium even more. I am expecting to be under 198 in the morning. I might start the carb up tomorrow before weigh-ins depending on where my weight is at. If it is around 194-195 I will add in some carbs and fats to my meals. If it is at 198 or above I will restrict food and water intake. Also, throughout the day I will only be sipping on water as needed.

Once I make weight I will continue/begin carb loading. I will include more details on this tomorrow as well as an update of what my weight is in the morning. Also, I didn't do any training today at all, not even cardio.

drewhass_15
04-26-2012, 10:36 PM
Additionally, I will hopefully post some pictures after the weigh-in before I really start carb-loading so everyone can see what I looked like before hand.

Time+Patience
04-29-2012, 06:01 AM
Waiting my man. Let us know how it went...

drewhass_15
04-30-2012, 01:30 PM
Sorry to keep you guys hanging. I ended up taking 5th place. I forget the exact number but there was at least 10 competitors in my weight class, I think there may have even been 14 to be exact. I ended up making weight at 197.6. I was up all night Friday carbing up every hour and filling out. Everything went pretty smooth. I felt confident after the prejudging. I thought I had out conditioned everyone relatively easily(in my class). A few guys seemed to have more size than me but there waistlines looked HUGE. There stomachs literally looked like turtle shells. So I figured they would get knocked down a lot from that. When it came to finals I realized I was wrong because I placed fifth. Every guy ahead of me had less conditioning, more size, and a HUGE stomach and waistline. Obviously, the judges at this show were looking for pure mass. I will get some competition pictures posted when they are up but I don't really have any good stage ones where you can actually see much.

Here are a few I took the night before the show at about 12-2AM while I was awake carbing up.

Actually they keep failing to upload. I will try again later. Sorry.

drewhass_15
04-30-2012, 04:43 PM
Here are a few.

Coke
04-30-2012, 07:17 PM
You should have a greater sense of pride for stepping on stage and giving it your best.

If I am not mistaken, you may have lost quality muscle in the process. In my honest opinion, you belong in the heavyweight class due to the true size and mass you carry. Hope you are looking to go that route next time out.

Glad to see you gain first hand knowledge and experience on what doing a show is like.

drewhass_15
04-30-2012, 07:28 PM
You should have a greater sense of pride for stepping on stage and giving it your best.

If I am not mistaken, you may have lost quality muscle in the process. In my honest opinion, you belong in the heavyweight class due to the true size and mass you carry. Hope you are looking to go that route next time out.

Glad to see you gain first hand knowledge and experience on what doing a show is like.

Yes no doubt I did lose some quality muscle. But I didn't feel it was smart to come in at the lower end of the heavyweights, but after seeing how the winner of the heavyweights did I probably would have placed better doing that. The winner, my friend Jared, was about 210 on stage and walked through the heavyweights pretty easily.

I learned a lot though and I am happy with how everything went. It felt awesome finally making it on stage. I'm not exactly sure what my plans are right now, but I know I won't be competing again until I have enough size to be a solid 220-225 on stage.

Time+Patience
05-01-2012, 11:09 AM
Sounds like a good turnout, for you personally. Bodybuilding is that way; you just don't know how the judges will judge. Correct me if I'm wrong, but that was an NPC contest right? I think they tend to go for size. A natural show tends to go for conditioning more.

I think you looked great. Conditioning was very good and your tan was on point. My tan was off on both contests. What did you use for your color?

Back, shoulders, and arms look to be a strength for you. Shoulders and tri's look awesome in that side tri pose. Back looks very detailed, as well as the shoulders.

Great work man. I could see you doing some damage with an added 15 pounds of muscle. I think you'd be ready to go @ a stage weight of 212. I don't think you need to get up to 220 to be competitive. Bring that conditioning again and you'll do great.

How tall are you BTW?

drewhass_15
05-02-2012, 10:03 PM
Sounds like a good turnout, for you personally. Bodybuilding is that way; you just don't know how the judges will judge. Correct me if I'm wrong, but that was an NPC contest right? I think they tend to go for size. A natural show tends to go for conditioning more.

I think you looked great. Conditioning was very good and your tan was on point. My tan was off on both contests. What did you use for your color?

Back, shoulders, and arms look to be a strength for you. Shoulders and tri's look awesome in that side tri pose. Back looks very detailed, as well as the shoulders.

Great work man. I could see you doing some damage with an added 15 pounds of muscle. I think you'd be ready to go @ a stage weight of 212. I don't think you need to get up to 220 to be competitive. Bring that conditioning again and you'll do great.

How tall are you BTW?

I actually had a spray tan service done. They had something set up at the host hotel the night before the show and they also retouched it the day of the show.

I am about 5'10 or 5'11. You are probably right I would look good at about 212. I still don't plan on competing for at least a year though. I don't think it's good to go too long without competing but I think the mistake a lot of guys make is competing every year and not taking proper time off to really grow. Also, I will be graduating college most likely around this time next year. I want to finish strong and work on getting a job. I most likely will be moving from my hometown to a bigger city where I can get a job. I would much rather not have the stress of a contest prep while doing all of that.

I took Sunday, Monday, Tuesday, and today off from the gym. I might go start training tomorrow just low volume. We will see.

drewhass_15
05-03-2012, 07:19 PM
5/3/2012

Legs/Calves

Barbell stiff legged deadlifts -

1x6@425
1x10@405
1x8@405

Leg press –

Did a few warm-up sets then worked my way up to....
1x10@7p
1x10@8p
1x10@9p
1x10@10p

Seated leg curls

1x20@200
1x15@212 drop w/ 175 to fail

Hack Squats -

1x8@305 drop w/ 295x8 (got 6) drop w/ 265x8 (to fail)

Smith machine lunges – 1 set of 12 reps on each leg.

1x15@185

Seated Calf Raises 6 sets of 10 -

1x10@4p
1x10@3p
1x10@3p
1x10@2p
1x10@2p
1x10@2p

Cardio 30 Minutes

Felt awesome to be back in the gym. Sticking to a bit lower volume and will increase overtime.

Coke
05-04-2012, 08:18 PM
Leg day is solid, glad to see it...resumed with things swiftly man.

drewhass_15
05-08-2012, 01:42 PM
Leg day is solid, glad to see it...resumed with things swiftly man.

Everything went great Coke. I am feeling very good already too.

drewhass_15
05-08-2012, 01:44 PM
5/4/2012
Back/Biceps

One arm dumbell rows - 3x8

1x12@100
1x12@100
1x12@90

Single handle pulldowns with underhand grip – 3x8

1x9@80
1x8@70
1x8@70

Pull-ups 2 sets

1x18@140
1x14@140

Barbell shrugs – 2x10 with a 3 second flex at the top. After I felt I couldn't get any more reps I stopped holding at the top for 3 seconds and just did regular reps until they started getting too sloppy.

1x10@315
1x10@315 drop with 225

Incline Hyper-Extension - 1 set to failure w/ a drop set

1xfail@35 drop w/ no weight to fail

Standing dumbell curls – 4 sets of 8 with a 3 second negative on each rep

1x8@30
1x8@25
1x8@20
1x8@15 drop w/10

Preacher Machine Curls – 4 sets of 8. Squeezing for 2 seconds at the top

1x11@70
1x8@55
1x8@40
1x8@40 drop w/25

EZ bar reverse curls – 3x25 only going up to 45 degrees

1x25@90
1x25@70
1x25@50 drop w/30

Kept weights about the same as the workout from last week. I didn't want to push it too hard and I wanted to stay low volume.

drewhass_15
05-08-2012, 01:46 PM
Chest/Shoulders/Triceps 5/5/2012

Just hit all body parts with light weight and higher reps. I did about 4 exercises on each body part with 2 sets per exercise.

Cardio 30 Minutes.

drewhass_15
05-08-2012, 01:57 PM
New Training Split

5/7/2012

Chest/Triceps/Light Delts

Incline Dumbell Press - I am going up about 3/4 and going really low to get a good stretch.

Warm-up

1x15@50
1x15@50
1x15@50

Working Sets

1x12@100(16)
1x10@100(9)
1x8@100(9)
1x6@110(7)

Incline Barbell Press - Going up 3/4 and not touching the chest either.

Warm-up

1x6@225

Working Sets

1x6@295(8)
1x6@295(5)
1x6@285(5)
1x6@265(5)
1x6@245(5)
1x6@225
1x6@215
1x6@205

Dumbell Side Laterals - Keeping very good form, squeezing hard at the top, and resisting on the descent.

1x8@30(15)
1x8@30(10)
1x8@30(10)
1x8@30
1x8@25
1x8@25
1x8@25
1x8@25

Rope Pushdowns - 45 Second Breaks/Flexing Hard at the Bottom/Not changing weight. (When I got to the point where I couldn't get full reps I would just do partial reps to get the desired amount of reps which was 10).

1x10@80(12)
1x10@80
1x10@80
1x10@80
1x10@80
1x10@80
1x10@80
1x10@80

Machine Dips - 45 second breaks/flexing hard at the top/3 second negatives (These are done on a dip machine. When the weight increases it gets easier. I figured I would clarify that so everyone didn't think I was doing regular dips with that amount of weight attached to me).

1x8@90
1x8@100
1x8@120
1x8@140
1x8@150
1x8@150
1x8@150
1x8@150

Abs

Cardio 30 Minutes

First day back hitting it hard and I felt great. My energy levels have been very good. I look forward to this off-season.

drewhass_15
05-08-2012, 02:00 PM
Here are a few more pictures. The first two are of my legs at about 12 hours out. The third is of a rear double bicep pose on stage. I am the guy all the way to the left. The fourth picture is from my photo shoot. I will be getting more pictures but that is the only one I have for now.

Coke
05-08-2012, 06:32 PM
Good deal on the new split, appears to be more of the push-pull-leg variety.

Cannot give enough props, look forward to seeing you make further strides along the way.

drewhass_15
09-08-2012, 11:51 PM
Well, I haven't been on here in a while. I took a good 3-4 weeks off from the gym and focused on school. It was nice letting my body heal up. I started going back to the gym just doing light weights for a week. The past two weeks I have been increasing the intensity and going heavier. Right now I'm not really pushing to grow or anything. I'm just trying to get back into the swing of things and maintain for a few weeks. After I get back into it with consistency, I will make a decision on what I want to do from here on out.

Coke
09-09-2012, 01:17 AM
It's a quite healthy thing to take a break or two along the way, helps to get a different perspective.

Good luck with school, if the weights have to take a backseat to your career goals, so be it.

Wish you the best no matter what Drew!