Acon's road to Physique!!!! Gettin' shreddedx2!

[acon83]

What's up ya'll? I've been on a hiatus from the web, but I'm back...
Just wanna use this place to get some knowledge and log my workouts/diet.

I'm competing in an NPC event in August, in the Physique division. Can't wait to get on stage after 2 years of training hard!!! I've put my heart and soul into the sport, and now with the help of drag, I'm training my ass off and tweaking my diet weekly to meet my ultimate goal!

Current stats:
weight 128
bf% 19% estimate (done by calipers at the gym a few weeks ago...)

measurements to come....

Current diet:

meal 1. 25-30 g protein (egg whites) & of course, my morning coffee!
meal 2. same w/ 1 oz almonds
meal 3. chicken/fish, broccoli/asparagus
pre w/o 1 tsp Pit-Bull V2, 1/2 c water & mio water enhancer
meal 4. post w/o shake (30 g whey)
meal 5.chicken/fish, broccoli/asparagus
meal 6. egg whites or casein shake

do this most days, with one day of higher carbs (20-30 g per meal) from brown rice and/or sweet potato

workout split:
day 1--legs
day 2--chest & bi
day 3--rest
day 4--back & tri
day 5--rest
day 6--shoulders
day 7--leftovers, lagging parts, cardio



not doing much cardio right now, but I'm preparing to add that in as I get closer to the show.

supplements:
women's multi
pit-bull V2
pit-bull aftermath
Whey protein

completely natural right now....decided to see how far I can go this way, and so far, so good! Not planning to add any AAS to this contest prep. We'll see how it goes!


annnnddddd.... check this out!
Our Athlete Amanda C.
Thermogenic Fat Burner

[dangerouscurves]

so awesome ! good luck ! looking forward to following along

[Lizard King]

Welcome back Ms. fancy pants Pittbull, LOL

Good luck btw.

[shan]

YAY! Glad to see you back...there are a few of us doing shows this summer Mine is July 14, I don't know if dc is still planning one that day or not....bigun is on stage July 7....gonna be a good year of first shows
Looking forward to following your progress.

[acon83]

I"m not really going to post my diet too much....too time consuming, and it really doesn't change

So, workouts, and the occasional picture for progress :0)

Sups: PBNS pre w/o V2 1 tsp

Monday 5/28 Back

wide grip pu's BWx10
close grip bwx10
wide grip bwx6
close bwx8
wide bwx4
close bwx6

t-bar row
45x10
70x6
70x6 drop set to 45x8

lat pull downs
60x12
90x8
110x7

seated cable rows
60x12
80x8
80x7

dead lifts
135x10
185x6
225x2

post w/o shake
3/4 scoop whey (about 20 g) with water
1 tbsp PBNS aftermath

[acon83]

Tuesday: Legs

Squats:
135x10
185x10
205x6
215x2

Stiff leg deads
40lb DB'sx8x3

leg press
270x12
360x12
450x10

calf raises (upright calf raise machine)
225x15
225x25
225x25

plate loaded leg curl
25x16
50x12
65x9
50x12

abductor/adductor machine (I usually don't do this but I don't want any lagging areas during contest prep...)
100x15 each way
105x15 each way
125x13 abduction (to failure)
110x10 adduction (to failure)


here's some updated pics....

Help me with a bf% estimate if ya don't mind!

I'm 11 weeks out in the pics below:

quads.jpgback.jpgfront.jpg

[dryvrgrl]

BF is hard for girls...the numbers are different.. if you were a guy id put you at about 15 but if you measured for female prolly 23 (dont swear it.. i come up at 15-18 for girls and im 3 days out lol)

when you do your back pose dont squeeze your shoulder bladesm legs wider apart, lean back into the judges eye and tighten your hams
Up those deads and maybe add Good mornings.. your hams are lacking compared to quads

good job!.. will be cool to follow

[shan]

My guess would be about 20% based on how I looked at 20%...you have plenty of time to get that down where you want it...you have the drive and can do it You have a leg up on where I started tho, you have less hip fat...I am still trying to bust that crap and I only have 6.5 weeks left...and I am probably about 14% ish (just based on guesstimate...waiting for a dunk).


Since you had a recent caliper test at 19%, my guess would be you are holding water...how is your sodium intake?

[1bigun11]

This will be an interesting thread to follow! Looking Good!

[acon83]

BF is hard for girls...the numbers are different.. if you were a guy id put you at about 15 but if you measured for female prolly 23 (dont swear it.. i come up at 15-18 for girls and im 3 days out lol)

when you do your back pose dont squeeze your shoulder bladesm legs wider apart, lean back into the judges eye and tighten your hams
Up those deads and maybe add Good mornings.. your hams are lacking compared to quads

good job!.. will be cool to follow

Thanks for the suggestions...I wasn't actually "posing" there. It was for a transformation contest I was in, and had to match the "pose" from the before shot.

I've been mixing up the deads, doing DB's when the bars are taken, and BB otherwise. My grip strength sucks, so much more than a 40/45 lb DB and I'm dropping the weight. I had to look up what a good morning was!

[acon83]

5/31
chest & bi's
no spotter, so kept things on the lighter side (than usual)
flat bench
w/u 45x20
95x12
135x8
135x7
95x12
95x9

incline db press
40x10
40x7
40x6

Super Sets: incline flyes & db curls
IF 20x10
DBC 20x12
IF 20x10
DBC 20x12
IF 20x12
DBC 20x13
went to failure for last set...bump up weight next week

Super Sets: incline pushups (feet about 18 inches off the ground), alternating hand hammer curls
pux18
HC 25lbx8
pux16
HC 25x6
pux 12
HC 20x10

close grip pull up/bicep hang 35 seconds (not really sure what to call it....)

ez curl bb curls
30lbx18
30lbx12

and there you have it...
today was a depletion day....VERY low carbs. and I'm feeling it big time! tomorrow should be a re-feed, but since I'm skipping the gym due to lots of family stuff going on, I may have to hang on a few days longer and keep the carbs low....

and I will keep ya posted!

Thanks for following

[myosaurus]

great to see you making progess and getting sponsored by pitbull nutrition. wish you all the luck

[acon83]

well, I've decided that there is no way I can keep a steady log. Too much going on here. So, I'll post updates intermittently, and add some progress pics as well.

Thanks for stopping in!

[ronyim]

you have no carb in every meal?

[HisAngriness]

lookin good acon.
glad to see you back around