14.5 weeks out and 17.5 Weeks out Contest journal

[crowman]

I have been putting this off so Ill start it now. Started dieting about 6 weeks ago for two shows. Starting weight 235lbs current weight 223lbs. First one is June 9th, second June 30th. I will try to go in depth with everything except my training cause half the exercises dont have names. Goldy will understand that. Its tons of rest pauses, holds, grips etc. I train 45min to an hour tops goal being 40-60 sets. Back & Chest 2x wk, Legs 2x wk, Bi/Tri Shoulder 1x wk. Calfs 3x wk
Cardio 6 x wk. 30min step mill level 6 except leg day. Ill ride a bike. I rotate AM cardio on and empty stomach with pm cardio and occasionally throw in an extra 20min at nite even after I did my am if im feeling energized.
Current contest drug routine.
25mg Proviron ED
25mcg T3 ED
3iu HGH AM/ 3iu PM
Helios .5/ 1ml ed
Cabegoline 2-3x wk
IGF DES 150mg Pre workout training days
M: Test c 250mg. Tren e 100mg/ Tren A 50mg
W Eq 300mg/ Tren E 100mg / Tren A 50mg
F Test C 250mg/ Tren E 100mg/ Tren A 50mg
Using no Supplements except what is listed below and I must say, I feel great.
DRINK 1.5 GALLON OF WATER DAILY

1. MULTI VIT/MULTI MINERAL WITH FIRST MEAL
2. SUPER ANTIOXIDANT WITH FIRST MEAL
3. 1000MG VIT C WITH FIRST MEAL
4. 99MG POTASSIUM WITH FIRST MEAL
5. CALCIUM CITRATE 600MG WITH FIRST MEAL AND BEFORE BED
6. MAGNESIUM CITRATE 500MG WITH FIRST MEAL AND BEFORE BED
7. FOLIC ACID TAB WITH EVERY MEAL
8. CARNITINE 500MG WITH FIRST MEAL, PRE-WORKOUT,POST WORKOUT, BEFORE BED
9. B-6 25MG WITH FIRST MEAL


EAT WITHIN ONE HOUR OF WAKING. IT SHOULD BE THE SAME TIME DAILY

30MIN POST WORKOUT TREADMILL, INCLINE OF 8/SPEED 3.0



MEAL 1: 6 EGG WHITES WITH 2 WHOLE EGGS/3/4 CUP OATMEAL (DRY MEASURE)

MEAL 2: 8OZ COOKED CHICKEN WITH 6OZ COOKED SWEET POTATO

THE MEAL BELOW IS A FLOATING MEAL. YOU WILL EAT IT AFTER YOU TRAIN. ADJUST THE TIME ACCORDINGLY

MEAL 3: 8OZ TILAPIA OR ORANGE ROUGHY W 4OZ ANGEL HAIR PASTA(DRY MEASURE)

MEAL 4: 8OZ COOKED CHICKEN WITH 6OZ COOKED WHITE POTATO

MEAL 5: 8OZ COOKED CHICKEN WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS

MEAL 6: 6 EGG WHITES/2WHOLE EGGS WITH 1/2 BUNCH ASPARAGUS

I dont count calories/ carbs etc I just go by how Im looking. I'am working with a contest prep guy. Tonight is Leg day I will post up about my routine later after its done.

 

[18gauge]

Post up some starting pics fatboy!
Your weight is holding steady, isn't that about what you were a couple weeks back?

 

[crowman]

Post up some starting pics fatboy!
Your weight is holding steady, isn't that about what you were a couple weeks back?

haha fuck no im not posting starting pics. I looked like a water buffalo. Im down 12lbs. I changed gyms so im not sure if the new scale is exact with the one at my other gym. I really dont weigh myself all too much. Ill check again tonight. I will throw up some pics, Im not embarrassed anymore lol.

 

[crowman]

legs completed:
Seated curl 30/20 15 SS with weighted Sled push up and down lane 30 steps. repeated 12/ss 30 10/ ss30
Plate loaded leg press 30/ 25/20/ 15/ 10/10
Seated leg extension 30/20 6 reps with a 3 sec hold contracted position followed by 20. 6 with hold followed by 15. 6 with hold followed by 12. 6 followed by 10.
plate loaded hammer squat 4x 15 progressive weight ea set.
Lying leg curl 15/ 15/ 12/12
Adductor? ( the one where you squeeze your legs in, always forget the name) 4x30
Machine leg press single leg 3x 15 no break until all sets are complete for both legs.
Bike- 30 minutes.

I dont think Im forgetting anything. Good luck trying to decipher what the hell im talking about lol.

 

[PillarofBalance]

legs completed:
Seated curl 30/20 15 SS with weighted Sled push up and down lane 30 steps. repeated 12/ss 30 10/ ss30
Plate loaded leg press 30/ 25/20/ 15/ 10/10
Seated leg extension 30/20 6 reps with a 3 sec hold contracted position followed by 20. 6 with hold followed by 15. 6 with hold followed by 12. 6 followed by 10.
plate loaded hammer squat 4x 15 progressive weight ea set.
Lying leg curl 15/ 15/ 12/12
Adductor? ( the one where you squeeze your legs in, always forget the name) 4x30
Machine leg press single leg 3x 15 no break until all sets are complete for both legs.
Bike- 30 minutes.

I dont think Im forgetting anything. Good luck trying to decipher what the hell im talking about lol.

haha that was a fun read... Include your weights; I wanna see if you get weaker as you approach show time.

 

[crowman]

haha that was a fun read... Include your weights; I wanna see if you get weaker as you approach show time.

I cant get any weaker, im already a pussy. Luckily in bodybuilding no one knows how much you lift. 18gauge is the only one who diets, can get sick, quit taking everything, and still get stronger. Basically hes what I call a Dick. Thats right not gifted, a Dick. lol Ill log them next session. Tom I train with my trainer. He has me going so fast ill see if I can take a mental note but mainly im usually thinking just dont pass out, breathe.

 

[crowman]

Back and Chest day- BTW I lost my belt so this was much harder after using a belt for yrs an not having it.
Smith machine bent row from the floor SS bent row from the knee
6x6 135, 6x6 185, 6x6 225, 6x6 225, 6x6 225
Smith machine BB shrug 185x30, 225x 20, 225x15
Smith machine behind back shrug 135x 15, 155, 15, 165x15
Smith Machine Dead lift (over emphasize top into shrug) SS Smith Machine sumo dead lift
4x4 225, 4x4 275, 4x4 275, 4x4 275
Seated cable row 3x20 120lbs
Standing cable row with rubber band through close grip handle- control, flex, stretch is key. 3x20 x 80lbs
Chest-
12lb medicine ball overhead throw( similar to basketball shot?) SS assisted machine dips. bend over pad where knees go at 90 degree angle and explode pushing it down and catch it right above lock out back up to full stretch.
4x20 ea no break in between- not sure weight
Machine chest press SS grips from neutral to prone
6x6. 3 reps with trainer resisting first 3 reps followed by 3 reps pump out still totaling 6 reps ea grip. 4 sets like that. didnt note weight
Machine fly 20 reps x 140/ 6 reps 5 sec hold contraction followed by 10 pump out reps. 4 sets.
3x15 push ups. Done.
Since I train chest an back 2x wk Next time i will start with chest first making that my focus and finish with back. Time to eat.

 

[kingkrazy1012]

FWIW Crow I am impressed.

Great job.

 

[18gauge]

I cant get any weaker, im already a pussy. Luckily in bodybuilding no one knows how much you lift. 18gauge is the only one who diets, can get sick, quit taking everything, and still get stronger. Basically hes what I call a Dick. Thats right not gifted, a Dick. lol Ill log them next session. Tom I train with my trainer. He has me going so fast ill see if I can take a mental note but mainly im usually thinking just dont pass out, breathe.

we'll see how strong im feeling when we hit up those 2 a days next week...

 

[PillarofBalance]

Jesus that looks vomit inducing... Way to go brother!

 

[crowman]

we'll see how strong im feeling when we hit up those 2 a days next week...

My belt just came in. nothing better than a workout in 85 degrees, no ac, 90 percent humidity and neighbors staring at us lol.

 

[crowman]

Jesus that looks vomit inducing... Way to go brother!

it was borderline- I have puked from a Bi/ Tri/ Shoulder routine before. Who pukes from arms? lmao