14.5 weeks out and 17.5 Weeks out Contest journal

[crowman]

Tonight I hit cardio with the step mill. 30 minutes on level 6. I followed that up by hitting calfs on the seated calf (press extension? similar to a gas pedal movement?) machine. Weight got 20lbs heavier each set. These were done single leg no break just back and forth from one to the other. Rep sequence went 30/20/15/10/10/15/20/30 again that is per leg.

 

[crowman]

30min stair stepper level 6 done 7pm. no training today. Day off.

 

[crowman]

I skipped a few days of logging but here is todays leg workout.
Leg extension
85 x30, 100x 20, 115x 15
Tripple drop set 145x 12, 115x 15, 100x20 completed two times 30-40 sec rest between both drop sets
Hack Squats (not sure what the sled weight is so ill just put the plates i added)
90lbs x 30 reps, 140x25 reps, 180x 20 reps, 225x 15 reps, 270x 12reps again minimal rest between sets
Leg press weight stack machine ()cybex)
150lbs feet together x12 SS 150x12 feet wide
200lbs feet togetherx 10 SS 200x10 feet wide
240lbs feet together x10 SS 240x10 feet wide
Seated Leg curl
85x 30 no break 100x 20, 115x 15.
115 x 6 with 3 sec hold followed by 10
130 x 5 with sec contracted hold followed by 10
145 x4 with 3 sec contracted hold followed by 10 ( failed, finished with partials)
Hyper Extension body weight/ pull with ham strings no lock out 4x15 20 sec break between ea set max

30 min cardio after on bike. Ill prob hit calfs tonight. Right now im torched.

 

[crowman]

Diet is updated as follows:
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: 8 EGG WHITES WITH 2 WHOLE EGGS/3/4 CUP OATMEAL (DRY MEASURE)

MEAL 2: 10OZ COOKED CHICKEN WITH 8OZ COOKED SWEET POTATO

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

MEAL 3: 10OZ TILAPIA OR ORANGE ROUGHY W 4OZ ANGEL HAIR PASTA(DRY MEASURE)

MEAL 4: 10OZ COOKED CHICKEN WITH 6OZ COOKED WHITE POTATO

MEAL 5: 10OZ COOKED CHICKEN WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS

MEAL 6: 8 EGG WHITES/2WHOLE EGGS WITH 1/2 BUNCH ASPARAGUS

 

[18gauge]

thats a shitload of chicken to try to put down every day...

 

[crowman]

More Diet Adjustments. Im gonna puke just reading this. I think its more food than when I bulk:

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

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



MEAL 1:10 EGG WHITES WITH 2 WHOLE EGGS1 CUP OATMEAL (DRY MEASURE)

MEAL 2: 10OZ COOKED CHICKEN WITH 12OZ COOKED SWEET POTATO

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

MEAL 3: 12OZ TILAPIA OR ORANGE ROUGHY W 6OZ ANGEL HAIR PASTA(DRY MEASURE)

MEAL 4: 10OZ COOKED CHICKEN WITH 8OZ COOKED WHITE POTATO

MEAL 5: 8OZ LEAN GROUND BEEF WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS

MEAL 6:8OZ 90% LEAN GROUND BEEF WITH 1/2 BUNCH ASPARAGUS

 

[PillarofBalance]

More Diet Adjustments. Im gonna puke just reading this. I think its more food than when I bulk:

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

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



MEAL 1:10 EGG WHITES WITH 2 WHOLE EGGS1 CUP OATMEAL (DRY MEASURE)

MEAL 2: 10OZ COOKED CHICKEN WITH 12OZ COOKED SWEET POTATO

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

MEAL 3: 12OZ TILAPIA OR ORANGE ROUGHY W 6OZ ANGEL HAIR PASTA(DRY MEASURE)

MEAL 4: 10OZ COOKED CHICKEN WITH 8OZ COOKED WHITE POTATO

MEAL 5: 8OZ LEAN GROUND BEEF WITH LARGE SERVING SPINACH GREENS,ONIONS, MUSHROOMS & PEPPERS

MEAL 6:8OZ 90% LEAN GROUND BEEF WITH 1/2 BUNCH ASPARAGUS

God damn thats a ton of food!!!! What are your stats right now? height, weight, bf%? Got pics?

 

[crowman]

God damn thats a ton of food!!!! What are your stats right now? height, weight, bf%? Got pics?

im 5'10 210 lbs. BF no clue. I just sent a pic to my email to try to post but for some reason i never can on this board. im 13.5 weeks out right now. When i titled this i was way off on my math. im using my first show as a prep and focusing on my second show..but id like to win both!

WTF I can never upload shit on here. ill email this to someone if they want to post it. Its not the file type i have tried everyone possible

Courtesy of PoB vvvvvvv

 

[18gauge]

looking a lot more lean than just a few weeks ago. meal 2 with 12 oz sweet potato thats 75 g carbs in one meal! you might end up growing into this show. ill be interested to see what your weight ends up at

 

[crowman]

looking a lot more lean than just a few weeks ago. meal 2 with 12 oz sweet potato thats 75 g carbs in one meal! you might end up growing into this show. ill be interested to see what your weight ends up at

I know, im really curious too. If i dont come in significantly bigger and heavier and just as lean as last time I quit. Im not too worried about it, i believe I will be right on point. My gut might be distended from this forced feeding though. lol

 

[any1uno]

keep up the great work. I'm not a BBer so have no input but do enjoy following the progress.

 

[ritch]

damn good pic there, respect!