I figured I haven't kept a public log for a very long while, and the constant feedback is really benefitial. So I will be updating this frequently henceforth.
I have a bodybuilding show on November 8th (in about 7 days), so now is as good a time as any to start this log again...
Workout- Depletion Prep (full body to prep for the final phase of carb depletion pre-contest)
Chest press machine- 40x20 50x21
Machine Row- 105x25,20
Side Laterals Machine- 70x25 80x20
DB Preacher curls- 25x25,23
Tri-Rope Pressdown- 60x25,25
Leg Ext- 135x20 120x25
Seat Leg Curl- 120x22,20
Leg Press Calf raises- 215x25 235x25
All reps done in an extremely slow and controlled manner, focusing completely on contraction.
None of these were remotely near failure, and were done just to aid in depletion.
All in all, this was a ****ty workout. I hate training like this. I am looking forward to the show being done, so i can get back to getting stronger and using respectable weights again.
C-141 P- 260 F- 36 Calories- 2000
2 gallons H20
I start actual carb depletion tomorrow. 70 carbs
Last edited by Titan; 10-31-2005 at 06:59 PM.
Sleep 8 Hours
Today it is going to be C-68 F-39 P-285
2 gallons water, 5000mg sodium
Cardio for 36 minutes. Walking on a slight incline (6%) at 4.1 mph.
Then 20 minutes of posing practice.
Last edited by Titan; 11-02-2005 at 07:59 AM.
Sleep 8.5 hours
Nutrition: Second day of Carb depletion
F-47 C-55 P-291
I will be doing an arm workout today. Very brief 4-6 sets, 20 reps each little rest, not to failure.
Practice posing for 30 minutes.
Pully pressdowns- 50x25 80x25,20,20,15
Incline Bench DB curls- 25x20,14
DB preacher curls- 20x25,25
Posing for 20 minutes, trying to get my posing routine down. Going through the mandatories a few times.
Then cardio. Very low intensity for 40 minutes, burned about 400 calories.
THis sodium loading is starting to screw with me. I feel really soft and sluggish. I know that it will pass once I cut out all the sodium, but I am deffinitely not enjoying the feeling of being a sponge.
I bought my distilled water today, and about 25 yams. I will start cooking them now so I dont have so much to worry about once I start the carb load.
Last edited by Titan; 11-02-2005 at 10:50 PM.
3rd day of carb depletion:
F-46 C-57 P-297
Morning cardio 40 minutes @4.0 mph on % incline
Chest Machine- 50x20,20,15
Cable front raises- 30x10 20x20,20
Side raise machine- 70x18
Pec deck- 90x20
Posing for 15 minutes
I applied the first coat of protan today. It appears to increase definition alot. It is not quite even yet, but in a few more coats, it should be.
I felt like **** today, the low carbs are getting to me real bad. Soon enough it will be over though.
Final Day of carb depletion
F-49 C-14 P-297
40 minutes @3.5mph on 5% incline
Just enough to get heartrate up a bit, but no quad stimulation.
Also last day of sodium loading.
I am looking forward to today being over. Tomorrow the carb load days begin, and I wont feel like a sloppy mess from all the sodium.
Pulldowns- 120x20 105x20 Felt really heavy. THis is half the weight I would have normally used. Pretty sad.
Pully rows- 105x20 90x20 (see comment from above)
DB shrugs- 60x20,22,20
Leg Press Calf raises- 215x25,25 195x25
Almost passed out in the middle of this workout. I am glad that this is almost over. Tomorrow the carb load begins.
Last edited by Titan; 11-05-2005 at 12:56 PM.
Carb Load Begins
Today I will be eating
13 cups baked yams
17 oz cooked chicken, boiled
250mg ALA with each meal
1.5gallons distilled water
1 multi vitamin
I am splitting this up so that i am alternating chicken/yam meals and just yam meals. Every 2 hours I eat.
I got a stomach ache in the middle of the day from drinking water with all the yams, my stomach must have shrunk. Its a good feeling to be able to eat though. I am getting alot drier. i can see myself shedding water from the sodium load, so it appears to be working fine. It is all a timing issue at this point. I will be posing alot today.
TOtals: C-500 P-170 F-15
Chicken/Yam and Yam meals continue today.
1.5 Gallons Distilled water
Stomach is hurting, but I am beginning to dry up.
Lookin' lean in that picture, dude.
You're only as big as your experiences. - Scott Weiland
Last day of carb load
C-405 P-167 F- 24
Water 1 gallon distilled water until 8pm, then no water
Practiced posing for 1 hour. Tomorrow is the big day. I am really starting to dry out now.
Day of show
Wake up at 8:30
Every 2 hours I will be eating 1 cup baked potato, and about 2oz chicken breast.
That is until 5PM, I will eat 2-3 slices of cheese pizza. Back stage I will be eating rice cakes with honey till 730pm.
No water all day, except to take pills. I will drink about 3 oz of gatorade prior to going on stage.
Post workout binge is scheduled at a chinese restaraunt. I am looking forward to it alot. THen before bed a box of peanut butter captain crunch. I will probably feel too ****ty for the cereal, but I have to dream big
I took third in the tall division of my bodybuilding show on november 8th. Since then I have been eating more, and took a week off from training.
I am holding a **** load of water at the moment due to the sodium/estrogen rebound, since i was taking very low dosages of letro towards the last 2 weeks of my dieting to make sure I wasnt holding any water on stage. So the sodium/estrogen bloat has made me a bit softer since the show.
Today I started training again.
1g vit c
20mg nolvadex to combat the letro rebound, making sure the estrogen doesnt have any negative effects until it is normalized.
Fat: 129 Carbs:441 Protein:299
Diet was great until I went out to eat, and there were slices of cake just sitting there. I decided that I would try a slice of carrot, and it went downhill. Ended up eating 2 slices of carrot cake, and a slice of pecan pie.
Fit day lists the 2 slices of carrot cake as 655 calories w/ 33 fat and 85 carbs, which seems high to me. But no need justifying the cheating. Cake was damn good. Let me tell you.
Still trying to get a hold of diet. It is difficult to do after 16 weeks of show dieting though.
Training: Lift at 6pm
Deads- 135x8 225x5 315x5,5 (weak because I havent deadlifted in a while, and my back is still slightly tweaked from posing last week)
These will go up huge in the next couple of weeks. I will be pulling 405 for the same number within 3 weeks once my stregnth comes back.
Biangular row- 2ppsx12 3ppsx9,8
Wide slow pullups- 10,6,6
Hammer Stregnth Machine close grip rows- 70psx12 80psx10,12
BB shrugs (light and easy)- 225x20,20,20
All in all, not a bad workout except for the lower back tweak. It was a light and easy way to ease back into real training from show training. I am still pretty week from the dieting, but my stregnth is coming back up real quickly.
My weight is also starting to rebound. I am back to 188 from 175 on show day. So I expect to be gaining size pretty quickly at this point.
I will try to keep calories around 3500 for the next week to make sure the estrogen doesnt have any negative effects, I will get my baseline calories back up to ~4000 before I start to bulk.
just checked out the jounral, congrats on 3rd man.... hopefully you post some pics in the future of you at showtime
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Thanks man. I will get pictures up eventually of showtime.
I calipered out at 5.9% about 4 days prior to the show. So I could have come in a bit leaner. It was a good experience though.
Entry for 11/16/05
Incline Db press- 50x10 70x10 85x11,miss 80x11
* I couldnt get the bottom of this motion. The weight was real easy from 1 inch above my chest, but I was having trouble pressing it off my chest once i kicked it up there with my knees. That also never used to happen.
Hammer Stregnth Flat chest press- 2ppsx5,4.5,3
Dips- +45x12 +70x9,7
Pec Deck- 120x12 135x12,11
*Slow and controlled
Standing Calf Raises- 175x15 215x15,19 235x15,15,15 195x12
F-101 C-443 P-281
Not bad. Im waiting until after thanksgiving before i kick the calories up to 4000.
Weight is up to 195. That puts me a gain of 21 pounds since the show.
Last edited by Titan; 11-18-2005 at 08:11 AM.
Leg Press- 2x12 4x12 7x12 7+25x12 8x12
Narrow stance 6x13
*not bad stregnth is coming back
DB lunges- 40x10,12
Leg Extention- 165x12 210x11 207.5x9
Not bad workout, kept reps a bit too high. THe show changed my mentality while training. I need to get used to doing lower reps again.
All in all real good workouts. My legs hurt while leaving, so getting out of bed is going to be real hard for the next few days.
F-80 C-403 P-312
Military-45x13 135x10 155x9 165x5.5,5
Side laterals (double) - 30x12,12 Drop set 12--> 20x9
DB rear delts- 25x12 30x12,4
Felt a real good contraction on these
Close grip bench press 185x5-->135x10
Reverse grip 155x5 --> regular grip x4
Reverse grip 135x9 --> regular grip x2
Pully rope pressdowns- 100x12 120x9,10,8
I looked real full today. The weight is coming back on real well. Traps have doubled in size since the show it seems. I am not complaining. While in the gym 3 people came up to me and says it looks like my traps have gotten huge. Delts appear to be growing also, funny since my militarys were so weak today.
However, I will stop making comments about how weak a particurlar lift is. I will let the progression speak for itself, it the stregnth doesnt come back, then i will have to modify something.
Diet was good today, except i ate 1.5 chicken cheese steaks for lunch. Not that unhealthy, but just threw of my totals a bit. Tasted damn good though.
Fat- 97 Carbs-381 Protein-329
Perhaps a bit high on calories. I will weigh myself on monday, and see where I stand.
On a side note, my legs are SORE! Real real sore. Its been a while since I had a good leg workout like that. Cant wait till next week when I will be squatting and deadlifting.
Pic looks great, you were indeed a threat to them boys, lol - props for being so detailed and knowledgeable in your preparation...packing back on some weight swiftly, strength levels are rising nicely as well - great log Titan.
Last edited by Coke; 11-20-2005 at 06:47 AM.
Day off from training... legs are sore as hell
Fat-78 Carbs-393 Protein-289
Ate a few pumpkin cookies, pretty good for the most part. I have lost all the water I was holding initially after the show. Starting to look alot bigger and more vascular.
Went to Sams club today, and this is what I came home with:
30 pounds of oatmeal
10 pounds of natural peanut butter
10 pounds of whole wheat pasta
1 gallon of salsa
.5 gallon of hot sauce
15 pounds of frozen chicken
54 cans of tuna (Mix of albacore and chunk light)
12 packs orbits sugar free gum
6 pounds of 2% cottage cheese
I was debating whether or not to get the 15dozen pack of eggs, I decided that I would just get it after christmas when there was more room in the fridge.
All this stuff cost me $137, needless to say I will be shopping at Sam's club from now on. It is real conducive for the bodybuilding diet.
All in all, to day was very productive.
Thanks alot for the recognition man. It means alot coming from you. I am looking for all the insight you can give. Any advise is always welcome, the point of me making this log is to provide help, as well as to get help. Glad you are reading it.Originally Posted by CoCoa
Seat Leg curl- 135x10 165x10 190x10,10 210x8
*quads were hurting from the leg support pressing on them. Good sign
Glute/Ham raises- 12,12,12
*done in a very slow and controlled manner, very little push off at the bottom. Hands were at my sides on the way down.
Standing alternating DB curls- 30x10 40x10 45x11,10
*stregnth returning nicely on these
Preacher curls- +25x10 +30x10 +35x (6 plus 5 forced reps)
*all weights are the ez curl bar plus the stated ammount on each side. So +25 would be the easy curl bar with an additional 50 pounds)
DB hammer curls- 35x12
Fat-81 Carbs-414 Protein-398
Weighed myself today, it was on a ****ty scale that kept moving. But it appeared to be around 190. Which means alot of the 195 i weighed a few days ago was water. That means I am smaller than I thought I was.
I think I will increase my calories soon. Maybe to 3700-3800. I will keep it at 3600 until thanksgiving and weigh myself prior to thanksgiving (which will be a **** show obviously) and the reassess from there. No need to eat above maintance when i will probably eat 8000 calories on thursday due to the sheer ammount of food for thanksgiving.
If anyone has any thoughts on my diet, I would love to hear them. I am trying to figure out what to do about calories. I will be starting to bulk pretty soon.
On another note. SInce the show, it is impossible for me to get full. After each meal I am hungrier than before I ate. Even on the days after the show when i would eat 5000 calories. On that note, bulking is going to be easy as hell this year. Getting the required ammount of calories will be a joke. Last year I was almost puking getting in 4200, and i hated eating because of it. This year it appears I will be starving on 4200, given I have more muscle mass, but I believe it is a mental thing. So there are now concerns about me being able to eat what I need to, it is only a matter of determing what ammount I need to eat.
Here is a picture from the show. I am the middle dude. Placed third in the tall division.
Incline DB Press- 55x10 75x10 85x11 90x10+1forced 95x6
Dips- +45x12 +70x12 +90x9
Wide Hammer Stregnth Bench- 2+35psx12 3psx12 3+10psx9
Pec Deck- 135x12,6 120x10
Sled Leg Press Calves- 3x15 4x15,15 4+25x12,14
Fat- 89 Carbs-400 Protein-332
Protein was a bit too high today, but for dinner i ate 9oz of turkey. Turkey was damn good so it was worth it. Calories were a bit higher than the 3600 i was trying for, but it doesnt really matter since I was goign to raise them soon anyway.
Workout was beast today. I was pleased with it. Stregnth is coming back nicely. I am about where I was prior to dieting. Stregnth came back pretty quickly.