# ALLEN'S PRE-CONTEST JOURNAL 2012

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• 11-06-2011, 11:53 AM
Allen Cress
ALLEN'S PRE-CONTEST JOURNAL 2012
I will be starting my 20 week contest prep tomorrow. No cardio to start. Starting weight is 222 lbs. Here are some pics I took Friday.

Here is the meal plan:

Meal 1
-1 cup egg whites, 4 whole eggs

Meal 2
-220g chicken
-3/4 cup rice
-2 tbsp almond butter

Meal 3
-2 scoops Nitrean
-1/2 cup oats
-1 tbsp olive oil

Meal 4
-200g fish
-150g potato
-28g almonds

Meal 5
-2 scoops Nitrean
-1/2 cup oats
-1tbsp olive oil

Meal 6
-5 whole eggs
• 11-06-2011, 05:14 PM
greemah
Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?
• 11-06-2011, 08:08 PM
Allen Cress
Quote:

Originally Posted by greemah
Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?

I'll probably lose around 30 lbs. Its 50g pro, 30g carb, 15g fat each meal except last one.

The amount of cardio I do and calories I drop down to will just depend on how my conditioning is, its never the same each prep.
• 11-08-2011, 06:46 PM
Allen Cress
Legs
1) Seated leg curl- 3 x 10, 130lbs. 1 Drop set, 10 then 30 reps

2) Leg press- 3 x 8 with 2 monster mini bands and 8 plates per side

3) Hack Squat- 1 drop set. 3pps x 8, 2pps x 8, 1pps x 15

4) Smith machine lunge 4 x 10

5) BB stiff leg deadlift 3 x 8

6) Adductor machine 3 x 10
• 11-09-2011, 03:35 PM
greemah
Thanks for that, got me feeling good about my diet as I have a similar macro breakdown :)

Looking forward to following your progress, will you be posting progress pics along the way?
• 11-09-2011, 04:31 PM
Allen Cress
Quote:

Originally Posted by greemah
Thanks for that, got me feeling good about my diet as I have a similar macro breakdown :)

Looking forward to following your progress, will you be posting progress pics along the way?

Don't base your diet on mine. Everyone is different and requires different approaches when it comes to dieting down. LAst prep I used a completely different breakdown.

I will post pics about every 4-6 weeks.
• 11-13-2011, 12:21 PM
Allen Cress
19 weeks out
First week of diet is easy as always. I'm down 2 lbs at 220.

Arms

1a) Pressdowns 4 x 15, 12, 10, 8
1b) Hammer curls 4 x 10

2a) Machine dips 4 x 8-10, 3 sec negative
2b) Face down Incline curls 4 x 8

3a) Decline lying ext. 4 x 12
3b) EZ bar curl 4 x 10, 3 sec neg

Calves
Standing raise 6 x 10
• 11-15-2011, 03:49 PM
Allen Cress
Legs
1) Seated leg curl 3 x 10, 1 drop set 4 ,4, 4 ,4 170lbs

2) Box squats with Safety squat bar 3 x 8, 275lbs

3) Leg press wiith mini bands and monster mini bands 4 x 15, 7 pps

4) Hack squat 1 x 15 with a pause in the bottom on all reps

5) BB Stiff leg deadlift 4 x 12, 200lbs
• 11-16-2011, 02:58 PM
Coke
Super leg day, great job in the leg press and recent squat vids.

• 11-17-2011, 07:39 AM
yayeti
good luck with your prep. do you take results?
• 11-17-2011, 08:29 AM
Allen Cress
Quote:

Originally Posted by yayeti
good luck with your prep. do you take results?

Not during prep, some during the off season
• 11-21-2011, 04:14 AM
Allen Cress
18 weeks outs
I'm down 1 lb this week, 220. I will keep diet as is and re-assess at the end of the week.

Chest/shoulders

1) Machine press with 2 sec flex 3 x 8
2) Decline DB press 3 x 10 (slight decline)
3) Incline BB press pyramid up doing 6 reps til I couldn't get 6 reps
4) Banded bench press 3 x 5 with monster minis

5a) DB bent lateral 4 x 15
5b) Band rear delt pull aparts 4 x 15
5c) Spider crawls

6) One arm cable side lateral 3 x 20 (30 sec rest)
• 11-23-2011, 08:09 AM
Allen Cress
Chest/Shoulders
Going to see family for Thanksgiving tomorrow and packing my food for the day. I've been asked a hundred times already "Aren't you going to eat?", or "I couldn't just eat my diet food". These statements and questions are from people who have more of an emotional connection to food. Now if I wasn't in contest prep would I eat, of course! I have balance in my life and enjoy holiday food, but just because I'm not eating it this yeart doesn't make it a bad thing. I still visit my family and hangout with friends and do the things I would typically do I'm just not eating the same foods they are. There is more to the Holidays and life than just indulging on food during.

1)Machine press 3 x 8 with 1 sec flex
2) Incline BB press 3 x 6
3) Incline DB press 1 x 10, then 2 sets to failure
4) Machine fly 3 x 12

5a) DB side laterals 3 x 12
5b) Incline rear lateral 3 x 15
5c) Spider crawls with Micro mini band, 3 x up and down wall 3 times

6) Cage press 3 x 6
• 11-26-2011, 07:59 AM
Allen Cress
Arms/calves
I am 17 weeks out and been dieting for 3 weeks. My weight is down 2 more lbs this week, sitting at 218. I will keep diet as is for next week. I have lost a total of 4 lbs.

One giant circuit for arms done for 4 rounds and 8 reps each

1a) Push downs
1b) Pronated Kickbacks
1c) Dips between benches
1d) EZ bar curl
1e) DB hammer curl
1f) Incline spider curl

Calves
1) Standing raise 5 x 10 and 5 partials

2) Seated raise 3 x 10
• 11-27-2011, 05:01 PM
greemah
Sounds like your Thanksgiving plan worked out for the better then haha
• 11-30-2011, 04:01 AM
Allen Cress
Legs
1) BB stiff leg deadlift 3 x 12, 10, 8; 195lbs, 235lbs, 255lbs
2) Leg press 3 x 15; 10 pps
3) Hack squat 1 drop set x 8, 8, failure; 3 pps, 2pps, 1pps. (feet were wide the first 2 sets then close on the set to failure)
4) Smith machine lunge 2 x 12
5) Seated leg curl 4 x 12; 110lbs
6) Leg extension 1 x 30

Stretch quads and hams hard for 3 sets of 60 sec
• 12-05-2011, 03:03 PM
Allen Cress
16 weeks out
I made some slight changes to my diet. My current weight is 217 lbs. I dropped 10 carbs from every meal, which dropped my calories by 200. I have been dieting 4 weeks and have lost 5 lbs. I am also adding in steady state cardio 3 days a week for 25 min each. The calorie drop should kick in my metabolic rate more and the extra activity should be good for a while, but as always I'll re-assess from week to week.
• 12-05-2011, 03:55 PM
greemah
Did your weight not change this last week and that's why you have made the changes, or do you just know from experience you will stall soon?

Do you do your steady state cardio fasted or post training or just whenever?

Quote:

Originally Posted by Allen Cress
The calorie drop should kick in my metabolic rate more

What exactly do you mean by this?
• 12-05-2011, 05:55 PM
Allen Cress
I changed beacuse of my appetite, hunger levels, and a small part was because I didn't drop.

I do cardio first thing in the morning 2 days a week and the other time in the evening on my off day from weights.

I know how my body works and by dropping my calories and with the training I'm doing I'll start to drop into a supercompensation state.
• 12-05-2011, 05:59 PM
Allen Cress
Legs
1) Seated leg curl 3 x 8; 130lbs; 1 x 16 drop weight and 16 more reps

2) Squats 1 x 10; 255 lbs, 1 x 8; 310 lbs, 1 x 6; 365 lbs

3) leg press 2 x 35; 5pps

4) BB stiff leg dead 4 x 8; 250 lbs
• 12-10-2011, 08:53 AM
Allen Cress
15 weeks out
After dropping 200 cal last week and adding in 3 days a week of steady state cardio for 25 min each my weight is down 2 lbs this week. Hunger has kicked in a bit and everything else is on point. Training intensity is high and I will start a new training phase in 2 weeks to take me into the contest.

Back:
1) Smith machine row 2 x 10, 2 x 8
2) One arm BB row 3 x 8
3) DB pullover 2 x 15
4) Close grip pulldown 3 x 12

5) BB shrugs 2 x 20 with 1 sec flex
6) Banded low back ext 2 x failure

7) Glute ham killers 3 x 6
8) Glute blast machine 3 x 15
• 12-13-2011, 03:51 PM
Allen Cress
Chest/Shoulders
1) Flat DB Press 1 x 10 x 80lbs, 1x8 x 85lbs, 1x6 x 90lbs. 1 sec flex at top
2) Incline BB press 3 x 6 x 200lbs
3) Pec minor dips 3 x failure
4) Machine fly 1 x 20

5) DB bent lateral 3 x 25 x 15lbs
6) DB side lateral 3 x 8 x 35lbs
7) DB front raise 3 x 12 x 20lbs

25 min low intensity cardio
• 12-26-2011, 12:13 PM
Allen Cress
New program and 13 weeks out
My weight is at 215 lbs and Calories are around 2400. The diet has been pretty ease thus far. Energy levels are good and only slight hunger. I will start doing 5 days of cardio for 30 min and keep it at low to moderate intensity.

My new program is 5 days a week with an extra day of chest, shoulders, back, triceps where the weight will be moderate and main focus is on activation. I will taper down volume the last 4 weeks or so depending on how my body feels and how energy levels are, but until then volume with remain high.

Legs

1) Leg curls 6 x failure. Do 1st set for 10 reps, rst 20 sec, then go to failure, rest 20sec, go to failure, ..... until 6 sets are complete

2) Squats- pyramid warm ups then 6 x 6 with a slow negative

3) leg press 1 x 30 x 5 pps, 1 x 25 with same weight, 1 x failure (dropped 1 plate per side) Do as many reps as possible and do in extended fashion, got 42 reps! legs were on fire.

4) Stiff leg deadlift 4 x 15. only come up 3/4 of way.
• 12-27-2011, 04:28 PM
Allen Cress
Chest + activation and extra work
1) Banded Hammer strength decline press 4 x 6

2a) Incline fly 4 x 8
2b) Incline BB press 4 x 12,9,6,6

3a) Machine fly 4 x 10 hard flex
3b) Pec minor dips 4 x 10

4) rope pressdown 4 x 12

5) High pulley real delt lateral 3 x 15, 1 x 50 partials

6) Paralell grip pulldown 5 x 20,17,14,11,8
• 01-02-2012, 10:43 AM
Allen Cress
Legs
I'm currently 12 weeks out and my weight is at 213 lbs. I dropped my calories by 200 for this week and now I'm sitting around 2300 calories. I've dropped a total of 400 cal sice starting prep 8 weeks ago. Things are progressing nice and slow. I am also doing cardio 5 days per week at 35 min.

I'll post some pics in a few more weeks

Legs:

1) Seated leg curl 2 x 20, 2 x 6 with slow negatives

2a) Leg press 3 x 8
2b) Smith machine lunge 3 x 12, 10, 8

3) Squats 3 x 12

4) BB stiff leggged deadlifts 4 x10
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