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24 Week Show Prep WPD (MW 2018)
- Thread starter BovaJP
- Start Date
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- wpd
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
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Monday, 11/13, ~630p training alone
Bi's and Legs
Super set (x3-12 reps):
-Lying hamstring curls 2/45#
-Standing calf raises 250#, 275#, 275#
Super set (x3):
-Standing EZ bar curl 55# (15 reps); 60# (12 reps); 65# (8 reps)
-Seated calf raises 55#-15 reps; 70#-12 reps; 70#-12 reps
Super set:
-Smith machine calf raises 2/45 & 2/35# - 12 reps
-Standing alternating db curls 20#-12 reps; 25# 10reps; 25#-10 reps
Leg cable work:
-abductors and adductors on lower pulley - 20#; 12 reps each leg for each move, x3 sets.
-Kneeling on a bench on the lower pulley - did rear leg raises - 40#, 12 reps each leg x3 sets.
Cable bicep curls: 50#-15 reps; 60#-10 reps.
Tuesday, 11/14-5-6a training w/trainer
Chest and back
20, 30. 40 - perform one set, rest 20 secs, perform another set, rest 30 secs, perform another set, rest 40 secs, perform final set.
10 reps
-Close grip pull downs 90#
-Rowing for time
-Pec flyes 90#, 10 reps
-Body weight push ups-as many as can for time
-Seated close grip pulls 100#, 10 reps.
-Hyperextensions holding a 25# plate, for time.
-High lat pull downs 80?# - 10 reps
-High chest press, 80#, as many for time
Diet Update:
Coach said I can do my carb up day on Saturdays now for a few weeks. YIPPEEE!!!
I have been adding more salt and eating more pickles. Using some soy sauce on my dinner, etc. I do feel much better.
Last night in the gym, i was getting phenomenal pumps in the gym for my biceps. Great feeling.
I'm still at 4x's week, fasted cardio. Doing stepmill for that. M, W, F and then either Sa or Su.
My trainer is going out of town for a few days (Fri-Wed), so i'm on my own LOL.
Bi's and Legs
Super set (x3-12 reps):
-Lying hamstring curls 2/45#
-Standing calf raises 250#, 275#, 275#
Super set (x3):
-Standing EZ bar curl 55# (15 reps); 60# (12 reps); 65# (8 reps)
-Seated calf raises 55#-15 reps; 70#-12 reps; 70#-12 reps
Super set:
-Smith machine calf raises 2/45 & 2/35# - 12 reps
-Standing alternating db curls 20#-12 reps; 25# 10reps; 25#-10 reps
Leg cable work:
-abductors and adductors on lower pulley - 20#; 12 reps each leg for each move, x3 sets.
-Kneeling on a bench on the lower pulley - did rear leg raises - 40#, 12 reps each leg x3 sets.
Cable bicep curls: 50#-15 reps; 60#-10 reps.
Tuesday, 11/14-5-6a training w/trainer
Chest and back
20, 30. 40 - perform one set, rest 20 secs, perform another set, rest 30 secs, perform another set, rest 40 secs, perform final set.
10 reps
-Close grip pull downs 90#
-Rowing for time
-Pec flyes 90#, 10 reps
-Body weight push ups-as many as can for time
-Seated close grip pulls 100#, 10 reps.
-Hyperextensions holding a 25# plate, for time.
-High lat pull downs 80?# - 10 reps
-High chest press, 80#, as many for time
Diet Update:
Coach said I can do my carb up day on Saturdays now for a few weeks. YIPPEEE!!!
I have been adding more salt and eating more pickles. Using some soy sauce on my dinner, etc. I do feel much better.
Last night in the gym, i was getting phenomenal pumps in the gym for my biceps. Great feeling.
I'm still at 4x's week, fasted cardio. Doing stepmill for that. M, W, F and then either Sa or Su.
My trainer is going out of town for a few days (Fri-Wed), so i'm on my own LOL.
Heady Muscle
VIP Member
- Oct 13, 2014
- 733
- 413
I'm jumping in and following. Great log. I'm excited for you. It takes a lot of courage to do what you are doing nor matter what age you are. I'm 49 and haven't competed in 25 years and I may do a show in 2018 (old men in speedos, yuck lol). Your thread has me riled up to get more focused. Thank you.
I like that you are taking your time with the prep (24 weeks), that's a excellent idea and start. Kick some ass Bova!!!
I like that you are taking your time with the prep (24 weeks), that's a excellent idea and start. Kick some ass Bova!!!
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Happy Friday Y'all!
Bodyfat analysis update:
Had my bodyfat analysis done this morning (by the same person/same time frame, etc to keep consistent). When I started this journey, I created a plan for myself based upon my coach. He said he wanted me to get to 20% bodyfat by n days from show. I then had mine tested and then broke down what I needed to be at, at each month prior.
I had estimated that I needed to be at 29% by or on November.
Weight this AM: 155# (- 4 lbs since last Sunday).
Bodyfat: 26.9% (FYI, I was at 32% in Sept)
YAY, I exceeded that goal. Whew, it is moving in the right direction at least. Have a lot to go, but i'm being consistent and following the process. I have 2 Thanksgiving dinners this weekend that I will be making something for, but i'll be bringing my dinners for both lol. That is what we do right?! I don't get a cheat until Thanksgiving day. And even then, i'm not sure what my coach will allow me to eat. I'm waiting to ask lol.
People are commenting everywhere that I have lost weight, etc, etc. Must be noticeable now haha.
Thanks @Heady Muscle ! We can do this together! LOL. Feel free to chime in and keep me real. I'm sort of starting to doubt that I will be able to achieve this goal, but seeing my bf% this morning gives me some hope. Regardless, i'm going for it. Learning a lot in this process.....like how food and alcohol governs a lot of social shit in our lives LOL.
Bodyfat analysis update:
Had my bodyfat analysis done this morning (by the same person/same time frame, etc to keep consistent). When I started this journey, I created a plan for myself based upon my coach. He said he wanted me to get to 20% bodyfat by n days from show. I then had mine tested and then broke down what I needed to be at, at each month prior.
I had estimated that I needed to be at 29% by or on November.
Weight this AM: 155# (- 4 lbs since last Sunday).
Bodyfat: 26.9% (FYI, I was at 32% in Sept)
YAY, I exceeded that goal. Whew, it is moving in the right direction at least. Have a lot to go, but i'm being consistent and following the process. I have 2 Thanksgiving dinners this weekend that I will be making something for, but i'll be bringing my dinners for both lol. That is what we do right?! I don't get a cheat until Thanksgiving day. And even then, i'm not sure what my coach will allow me to eat. I'm waiting to ask lol.
People are commenting everywhere that I have lost weight, etc, etc. Must be noticeable now haha.
Thanks @Heady Muscle ! We can do this together! LOL. Feel free to chime in and keep me real. I'm sort of starting to doubt that I will be able to achieve this goal, but seeing my bf% this morning gives me some hope. Regardless, i'm going for it. Learning a lot in this process.....like how food and alcohol governs a lot of social shit in our lives LOL.
Heady Muscle
VIP Member
- Oct 13, 2014
- 733
- 413
“In a world where death is the hunter, my friend, there is no time for regrets or doubts. There is only time for decisions.”
― Carlos Castañeda, Journey to Ixtlan
Clear mind, clear body. Or something like that. Be an arrow, stare at the bull's eye and hit it dead on. Don't let thoughts defeat you. From what I have read and seen of you thus far, you are on track. You have plenty of time if you control your folly.
Trophies and all that are great, but when I competed, I was competing against myself. The doubting self. I started competing at 16. It really taught me food discipline and how to focus my energy. But now.....oh boy, work, life and all that cobble things up some. It's reality. Just have fun, be easy on yourself when you need to be, don't feed into your doubts. Doubts can come from improper mental expectations of your goal. Be real to yourself. Enjoy the baby steps and the grand leaps of change. You are already doing it. That is the first and hardest step. Now just keep your eyes on the road and your hands upon the wheel. lol
How's that? lol
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Saturday, 11/18 (training alone) ~1pm
Triceps
Super set: (x3)
-Close grip bench press (bar+20lbs-20reps; +10lbs-12 reps; same wght-12 reps).
-Dips, body weight (7 reps); then switched to dip machine. 90#-15 reps; 140#-12 reps.
Abs - leg raises on bench in between sets (15x3).
Super set: (x3)
-French press/overhead db 12 reps.
-Skull crushers w/EZ bar 40#-12reps.
-Reverse grip pushdowns on cable 50#-12 reps; 60#-12 reps; 60#-12 reps.
Super set: (x3)
-Kickbacks kneeling on bench 15#-12 reps.
-Rope extension flare out at bottom-30#-12reps.
Sunday, 11/19, training alone
45min cardio before lifting. 530-745a.
I did Dana Linn Bailey's Delt Homicide training that she has on bodybuilding.com
Superset: (x4)
-Bench over rear cable flyes 10#.
-Facepulls 50#, 60#, 70#, 80#.
Single arm cable lateral raise 10#; 12 reps x3 sets.
Superset: (12reps x4)
-Lying upgright cable row, 40#; 60#.
-Standing upright cable row (half weight of lying one) 20#; 30#.
-Reverse hammer one arm shoulder press. 20#; 12 reps. 2 sets.
-Db side lateral raises, 15#x15 reps; 12 # x12 reps.
Super set: (12 reps x 4 sets)
-EZ bar underhand grip front raises. Bar+2/2.25#-12 reps; Bar+2/5#; 12 reps; same; same
-Front plate raise-35#; 35#; 25#; 25#
Happy Lifting y'all!
Triceps
Super set: (x3)
-Close grip bench press (bar+20lbs-20reps; +10lbs-12 reps; same wght-12 reps).
-Dips, body weight (7 reps); then switched to dip machine. 90#-15 reps; 140#-12 reps.
Abs - leg raises on bench in between sets (15x3).
Super set: (x3)
-French press/overhead db 12 reps.
-Skull crushers w/EZ bar 40#-12reps.
-Reverse grip pushdowns on cable 50#-12 reps; 60#-12 reps; 60#-12 reps.
Super set: (x3)
-Kickbacks kneeling on bench 15#-12 reps.
-Rope extension flare out at bottom-30#-12reps.
Sunday, 11/19, training alone
45min cardio before lifting. 530-745a.
I did Dana Linn Bailey's Delt Homicide training that she has on bodybuilding.com
Superset: (x4)
-Bench over rear cable flyes 10#.
-Facepulls 50#, 60#, 70#, 80#.
Single arm cable lateral raise 10#; 12 reps x3 sets.
Superset: (12reps x4)
-Lying upgright cable row, 40#; 60#.
-Standing upright cable row (half weight of lying one) 20#; 30#.
-Reverse hammer one arm shoulder press. 20#; 12 reps. 2 sets.
-Db side lateral raises, 15#x15 reps; 12 # x12 reps.
Super set: (12 reps x 4 sets)
-EZ bar underhand grip front raises. Bar+2/2.25#-12 reps; Bar+2/5#; 12 reps; same; same
-Front plate raise-35#; 35#; 25#; 25#
Happy Lifting y'all!
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Monday, 11/20, 5a-545a fasted cardio on stepmill.
Monday, 11/20, ~6pm - training alone
Bi's and Legs
Super set: (x4)
-EZ bar standing bicep curls bar+30#-15 reps; bar+35#-12 reps; bar+40#-12 reps; bar+45#-12 reps.
-Standing calf raises-250#-15 reps; 13 reps; 14 reps; 14 reps.
Super set:
-Lying hamstring curl 90#-12 reps; 70-8 reps; 90-12 reps.
-Seated calf raises 55#-15 reps; 90#-12 reps; 90#-12 reps.
Super set: (x3)
-Thrusts (back on bench, weighted bar in your lap, glute work-whatever the hell these things are called LOL)-100#-10 reps; 100#- 15 reps; 100# -15 reps.
-Single arm db curls - 20#-12 reps; 25#-12 reps; 30#-6 reps (PR'd!); 25#-6 reps.
Cable work:
-Adductors and Abductors-standing; 20#, 12 reps, x3.
-Donkey kicks (kneeling in front of the lower cable bar-feet closer to weights, ankle brace on and kicking up behind you. 20#, 12 reps, x2 sets.
-Kneeling on bench, kick backs - 40#, 12 reps x3.
Happy Lifting y'all!
Monday, 11/20, ~6pm - training alone
Bi's and Legs
Super set: (x4)
-EZ bar standing bicep curls bar+30#-15 reps; bar+35#-12 reps; bar+40#-12 reps; bar+45#-12 reps.
-Standing calf raises-250#-15 reps; 13 reps; 14 reps; 14 reps.
Super set:
-Lying hamstring curl 90#-12 reps; 70-8 reps; 90-12 reps.
-Seated calf raises 55#-15 reps; 90#-12 reps; 90#-12 reps.
Super set: (x3)
-Thrusts (back on bench, weighted bar in your lap, glute work-whatever the hell these things are called LOL)-100#-10 reps; 100#- 15 reps; 100# -15 reps.
-Single arm db curls - 20#-12 reps; 25#-12 reps; 30#-6 reps (PR'd!); 25#-6 reps.
Cable work:
-Adductors and Abductors-standing; 20#, 12 reps, x3.
-Donkey kicks (kneeling in front of the lower cable bar-feet closer to weights, ankle brace on and kicking up behind you. 20#, 12 reps, x2 sets.
-Kneeling on bench, kick backs - 40#, 12 reps x3.
Happy Lifting y'all!
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Tues: cardio, 45 mins, fasted.
Wed: took off from gym.
Thurs, 11/23-Thanksgiving
6am workout w/trainer
Shoulders
-Seated db press, 20#, 25, 30, 35#.
Then went back down.
35#, 30#, 25#, 20# no rest in between. on last set, rested for 2o secs, then repped out as many as could with 20#.
-Rear delt flyes, on pec deck machine
4 sets from 9-# - 120#.
Then went down....from 140 to 48#
Super set: (2 x's; 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (front of legs) 10#, 20#
Super set: (2 x's, 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (behind legs) 10#
Burn out:
-Seated db w/12#: Lateral Raise, Front Raise, Bent over Rear Raise
45 mins cardio after.
Fri, 11/24, w/trainer
45 mins cardio before workout.
Back
Giant set: (3 x's)
-Underhand lat pull down, 90#, 12 reps
-Close grip Lat pull down, cable, 90# 12 reps
-Lat rows 45# each arm, 10 reps
Giant set: (3 x's)
-Cable seated rows 120#, 12 reps.
-High chest assisted db rows on bench 25#, 15 reps.
-Crunch machine 25 reps, 25#.
Rack pulls:
245# for 8.
265# for 6.
270# for 2.5 LOL
Saturday, 11/25 w/trainer
6am
Legs
25 mins cardio before
-Lying hamstring curls
90#-15 reps
105#-12 reps
130#-10 reps
105#-12 reps
90#-12 reps, on last rep, rest 20 secs and 12 more reps
Super set: (3x's)
-Smith machine, feet close together squats, deep for quads. 2/45#-15 reps
-Holding a 20# medicine ball, holding onto squat rack, feet wide and squat deep-15 reps
Super set:
-Hacksquat, close feet and deep-2/45#; +30#+10#, 12 reps each
-Leg press-wide feet, knees out, deep - 200#-12 reps
Burnout:
-Walking lunges w/30# db, about 12 reps each leg, 3 x's.
Yesterday, Friday, 11/24, was my first posing 1:1 with THE Anne Titone! She is amazing. She has since retired from Figure, she is now a judge, NPC I think. Her hubs and her are promoters.
Got some good tips from her, and next posing session in a few weeks with her. But I have much homework lol. Holding the poses for a long time (or what seems to be a long time LOL.
Happy lifting y'all.
Wed: took off from gym.
Thurs, 11/23-Thanksgiving
6am workout w/trainer
Shoulders
-Seated db press, 20#, 25, 30, 35#.
Then went back down.
35#, 30#, 25#, 20# no rest in between. on last set, rested for 2o secs, then repped out as many as could with 20#.
-Rear delt flyes, on pec deck machine
4 sets from 9-# - 120#.
Then went down....from 140 to 48#
Super set: (2 x's; 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (front of legs) 10#, 20#
Super set: (2 x's, 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (behind legs) 10#
Burn out:
-Seated db w/12#: Lateral Raise, Front Raise, Bent over Rear Raise
45 mins cardio after.
Fri, 11/24, w/trainer
45 mins cardio before workout.
Back
Giant set: (3 x's)
-Underhand lat pull down, 90#, 12 reps
-Close grip Lat pull down, cable, 90# 12 reps
-Lat rows 45# each arm, 10 reps
Giant set: (3 x's)
-Cable seated rows 120#, 12 reps.
-High chest assisted db rows on bench 25#, 15 reps.
-Crunch machine 25 reps, 25#.
Rack pulls:
245# for 8.
265# for 6.
270# for 2.5 LOL
Saturday, 11/25 w/trainer
6am
Legs
25 mins cardio before
-Lying hamstring curls
90#-15 reps
105#-12 reps
130#-10 reps
105#-12 reps
90#-12 reps, on last rep, rest 20 secs and 12 more reps
Super set: (3x's)
-Smith machine, feet close together squats, deep for quads. 2/45#-15 reps
-Holding a 20# medicine ball, holding onto squat rack, feet wide and squat deep-15 reps
Super set:
-Hacksquat, close feet and deep-2/45#; +30#+10#, 12 reps each
-Leg press-wide feet, knees out, deep - 200#-12 reps
Burnout:
-Walking lunges w/30# db, about 12 reps each leg, 3 x's.
Yesterday, Friday, 11/24, was my first posing 1:1 with THE Anne Titone! She is amazing. She has since retired from Figure, she is now a judge, NPC I think. Her hubs and her are promoters.
Got some good tips from her, and next posing session in a few weeks with her. But I have much homework lol. Holding the poses for a long time (or what seems to be a long time LOL.
Happy lifting y'all.
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Sunday, 11/26
~2p, had a training buddy for this session.
Bi's and Tri's
Super set: (x3)
-Close grip bench 65#; 70# (12-15 reps)
-Dips (10, 7, 6)
Super set: (x3)
-French press 35#, 12 reps
-EZ bar skull crushers, lying, bar +25#-50#??, 12 reps
Super set: (x3)
-Reverse grip push downs on cable, 50#, 60#, 70# (12 reps)
-Cable bicep curls, 60#, 6#, 70# (12 reps)
Super set: (x3)
-Rope extensions, flare at bottom, 30#, 30#, 40#
-Kneeling tricep kick backs-15#, 12 reps each arm
Went out to dinner Sat night, ate my normal food of steamed broccoli and grilled salmon. Was at an upscale place, so was overly priced lol. But I still want to enjoy being with friends. I did put a piece of cheese bread on my plate so I can sniff it. Hey! smells are free!!!! bwahaha My personal trainer was out to dinner with us with her date. She started her prep today, so on Sat night she was eating some of the appetizer and said "i'm sorry Chris, but this is amazing..." LOL. Hey, its all mental, no biggie.
My friend asked me if there was something I was craving, I told her anything i can't have right now LOL. Which is the truth. I just don't act on the cravings because that's all they are. Was craving chicken wings yesterday for some reason.
I did my food prep yesterday for the week. Totally misjudged my lunch chicken breasts so have to go out to get them today. oops Cooked my veggies for the week though. I think I overcooked my french green beans oh well.
Starting to shop for competition suit right now. I want to buy a plain one and bling it out myself. I like doing creative stuff like that, so i'm cool with it. I just can't decide on a color! I have no idea what color hair color I will have for show. I would imagine i would have something close to what I have now. Which is a red hue-out of bottle red, like deep red. My natural is medium/dark brown. I love the color blue/like a dark deep blue. Or a deep purple. My skin tone is a slight olive, but that doesn't really matter with the spray tan right? lol.
I think I saw some start of muscle development in my quads yesterday! Was super excited to see that!!!! I can't wait to start to see more muscle tone, as my fat is leaving my body and revealing some hard earned muscle.
Happy Lifting y'all!
~2p, had a training buddy for this session.
Bi's and Tri's
Super set: (x3)
-Close grip bench 65#; 70# (12-15 reps)
-Dips (10, 7, 6)
Super set: (x3)
-French press 35#, 12 reps
-EZ bar skull crushers, lying, bar +25#-50#??, 12 reps
Super set: (x3)
-Reverse grip push downs on cable, 50#, 60#, 70# (12 reps)
-Cable bicep curls, 60#, 6#, 70# (12 reps)
Super set: (x3)
-Rope extensions, flare at bottom, 30#, 30#, 40#
-Kneeling tricep kick backs-15#, 12 reps each arm
Went out to dinner Sat night, ate my normal food of steamed broccoli and grilled salmon. Was at an upscale place, so was overly priced lol. But I still want to enjoy being with friends. I did put a piece of cheese bread on my plate so I can sniff it. Hey! smells are free!!!! bwahaha My personal trainer was out to dinner with us with her date. She started her prep today, so on Sat night she was eating some of the appetizer and said "i'm sorry Chris, but this is amazing..." LOL. Hey, its all mental, no biggie.
My friend asked me if there was something I was craving, I told her anything i can't have right now LOL. Which is the truth. I just don't act on the cravings because that's all they are. Was craving chicken wings yesterday for some reason.
I did my food prep yesterday for the week. Totally misjudged my lunch chicken breasts so have to go out to get them today. oops Cooked my veggies for the week though. I think I overcooked my french green beans oh well.
Starting to shop for competition suit right now. I want to buy a plain one and bling it out myself. I like doing creative stuff like that, so i'm cool with it. I just can't decide on a color! I have no idea what color hair color I will have for show. I would imagine i would have something close to what I have now. Which is a red hue-out of bottle red, like deep red. My natural is medium/dark brown. I love the color blue/like a dark deep blue. Or a deep purple. My skin tone is a slight olive, but that doesn't really matter with the spray tan right? lol.
I think I saw some start of muscle development in my quads yesterday! Was super excited to see that!!!! I can't wait to start to see more muscle tone, as my fat is leaving my body and revealing some hard earned muscle.
Happy Lifting y'all!