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Road to Show #2

B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Here it is for anyone interested, the log to my next show. I keep one over at UGBB but wanted a second set of eyes on it in case anyone else has some feedback for the program. I do have a coach that I absolutely love working with, but member input has helped my progress so much already.

Current stats
34yo
5'6"
180#
22ish% bf
Bulking for my next bodybuilding show, not quite 11 months into current bulk.
Next show target is mid August 2023. I compete in Figure. One show under my belt and can't wait to do the next one
Currently natty

Meal Plan works out to about:
2532 calories
290g carb
60g fat
208g protein
Plus or minus because I do have free food options like sf sauces, peppers, onions, salads, pickles, etc.

Cardio:
120 minutes a week, over 140bpm, broken up however I prefer
-OR-
Substitute 130 cardio specific steps (aka not lolligagging around the house) for every 1 minute of cardio.
I typically take the steps option since that works out better for me so you probably won't see it actually logged because it's random throughout the days and I just keep a running total for the week.

Supplements:
--AM--
Multi vitamin pack
Omega pack
Vitamin D
Collagen
Biotin
Zinc
-- WORKOUT--
L-citrulline
Creatine
Liquid Carbs
EAAs
--PM--
Glutamine
Multi vitamin pack
Collagen
Vitamin D
Valerian Root
5-HTP
--TRT--
8mg test c E5D

Workouts:
Programmed typically for every 12 weeks
5x a week
Current split is interesting and I'm really enjoying it
1 Legs
2 Shoulders/ Back Width
3 Back and Booty
4 Shoulder/Chest/Arms
5 Legs

I think that about covers it, so hope you enjoy!
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
AUGUST 31, 2022

Really pressed for time today. Kiddo is sick, was up most of the night with him last night, poor dude. Skipped AM workout but decided after a 10 hour day was the right time to go?? Anyways, I had exactly 75 minutes to get to the gym and get my crazy back workout done so I did it a lil more @RIR0 style with the reps to failure, then rest pause beyond failure and cut out some sets that way. It...kicked...my...ass...

Back N Bootay

Assisted Pullup
100x8
100x7
*up 2 reps

Wide Grip Pulldown
110x10
120x7+3
130x7+3
*up 2 reps and 20#

T Bar Row
115x10
115x8+2
125x6+4
*up 10#

Snatchy Grip Rack Pulls
185x13
205x10
215x5
215x5
*I'm gonna feel these for a week.
*up a brazillian reps, and 10# for new PR

Chest Supported Wide Grip D Bar Pulldown
150x13+2+2+1+1+1
150x11+3+2+2+1+1
150x9+3+3+1+1
*maxed stack

Straight Arm Pushdown
80x11+4
90x10+1+1+1+1+1
90x7+1+1
*up 20#, down 3 reps

Hip Thrust
135x20x17x16x16

*I don't always post pictures but sometimes I do. Today was more about my son's "fishbone" tattoos, but also because lats have me feeling Texas sized
 

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IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
5,853
1,540
That’s my dawg! Beasting as always. You’ll love her log [mention]Rider [/mention] she’s a great member.


Sent from my iPhone using Tapatalk
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Enjoyed that rest/pause beyond failure so much I think it's about to become the staple in my training.

Shoulders/Chest/Arms

Dumbbell Arnold Shoulder Press
2 sets x 10, warm-up
10#x10x2

Dumbbell Arnold Shoulder Press 4 x 10 SS with Front Plate Raise 40s, 10# plate, eye level
25#x10 x2
25x7,1,1,1
25x6,1,1,1,1
*up to 25 on all sets from 20 last week

Incline Smush / Hex Press
4 sets x 15
40x15
40x11,2,2 x2
40x10,2,1,1,1
*up 2 reps

Dumbbell Lateral Raise 5 x 10, Drop set last 2 sets (cut weight in half, go to failure)
20#x10
20x8,2
20x6,2,2
20x6,2,1,1 DS 10x18
20x8,2 DS 10x12
*up 2 reps on the 20s, same reps but different distribution on the 10s

Single Arm Tricep Pulldown Pushdown
4 sets x 12 each, 4s pause at bottom
20x12 x2
20x10,2
20x9,2,1
*up 3 reps

Cable Rope Tricep Extension
3 sets x 10
50x10
50x8,2
50x7,2,1
*up 2 reps

EZ Bar Preacher Curl
3 sets x Failure
50x15
50x10,2,2,1
50x6,2,1,1
*up 3 reps
 
5.0

5.0

VIP Member
Nov 3, 2012
5,079
1,550
AUGUST 31, 2022

Really pressed for time today. Kiddo is sick, was up most of the night with him last night, poor dude. Skipped AM workout but decided after a 10 hour day was the right time to go?? Anyways, I had exactly 75 minutes to get to the gym and get my crazy back workout done so I did it a lil more @RIR0 style with the reps to failure, then rest pause beyond failure and cut out some sets that way. It...kicked...my...ass...

Back N Bootay

Assisted Pullup
100x8
100x7
*up 2 reps

Wide Grip Pulldown
110x10
120x7+3
130x7+3
*up 2 reps and 20#

T Bar Row
115x10
115x8+2
125x6+4
*up 10#

Snatchy Grip Rack Pulls
185x13
205x10
215x5
215x5
*I'm gonna feel these for a week.
*up a brazillian reps, and 10# for new PR

Chest Supported Wide Grip D Bar Pulldown
150x13+2+2+1+1+1
150x11+3+2+2+1+1
150x9+3+3+1+1
*maxed stack

Straight Arm Pushdown
80x11+4
90x10+1+1+1+1+1
90x7+1+1
*up 20#, down 3 reps

Hip Thrust
135x20x17x16x16

*I don't always post pictures but sometimes I do. Today was more about my son's "fishbone" tattoos, but also because lats have me feeling Texas sized
Nice wingspan!
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Legs

Hammy Sammy Circuit, 10 minutes, 10 reps each, minimum 4 sets, no rest
1) Standing Single Leg Curl
60x10
70x10
80x10
80x7,3
*+20#
*1 set/10 reps
*Max weight ever
2) Lying Double Leg Curl
80x10
80x8,2
80x6,2,2
80x7,2,1
*singles last week so no real comparison this week
3) Seated Double Leg Curl
100x10
140x8,2
150×6,2,2
150×4,2,1
*+10#
*1 set/7 rep
*max weight ever

BSS
70×8
90×8
110×5,3
*+20#
*same reps

Narrow V Hack Squat
270x15
300x10,2,2,1
310x8,3,2,1,1
310x5,3,3,2
*+20#
*+1 rep
*max v hack weight

BB Front Squat
80x15
90x10,3,2
100x10,3,1,1
*+20#
*same reps
*max weight ever

Sumo Deadlifts (in rotation, it's been since end of April/early May since I've done these)
185x12
195x8,2
205x5,2,2
*+10#
*7 reps
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
50
72
Legs

Leg Extension (5x20,15,15,12,10) SS Good Morning (5x10)
(120x15 / 45x10)
140x20 / 105x10
160x15 / 115x10
180x15 / 125x10
200x15 / 135x8,1,1
220x10,2,2 / 140x7,2,1
+5 reps / +3 reps and 5#

BB Step Up (4x8)
65x10 +5#
65x8x2 +5#
70x8 +5#
+3 reps

Bear Hack Squat - DEEEEP (4x12,12,10,10)
320x12 +30#
320x8,2,2 +10#
330x6,2,2 +10#
340x5,2,2,1 +10#
-1 rep

Leg Press High/Narrow Glute focus SS Calf Raise (4x12,12,10,10 SS AMRAP)
465x7,3,2 / 27
465x8,2,2 / 25
465x6,2,1,1 / 24
465x6,3,1 / 39<holy fucking owww
-1 rep / +38 reps up 20# on the first 2 sets

DB RDL
50x15 +10#
50x13,2 +5#
50x12,3
50x10,2,2,1
+3 reps


Cardio - walked a mile
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work! If you want to build muscle, rest pause is the way to go. Keep it up.
 
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