T-Nation | Bodybuilding

(Mighty) Stu Yellin, WNBF Pro Updates n Q&A

Fri, 10 May 2013 18:50:00 GMT

So after keeping past threads to continually update on my contest outings, injuries, and field various questions and answers, I finally had my most recent one auto-lock after reaching 1125 replies (and about 150,000 views!)

As I seem to get plenty of questions pertaining to my own thoughts on training, nutrition, supplements even when I'm not in an active contest prep period, I figure I'll start a new thread for any continued updates etc. Actually, I had people on Facebook make sure I knew that my last thread maxed out and that I needed to start a new one, so that was a nice little compliment.

For those who are new to the site, a little Bio on me as it pertains to bodybuilding:
-WNBF Natural Pro Bodybuilder
-USBF Natural Pro Bodybuilder
-Contest prep and online training coach

I started my first real contest thread on here back in '09 as a way of holding myself accountable, being able to discuss various issues with experienced competitors (there weren't really too many on here back then), and really just see how knowledgeable I really was. You can be 'the guy' in your gym who everyone comes to with their questions, but until you truly prove that you can shred down your bodyfat while maintaining a respectable amount of muscle, IMO, you're not truly walking the walk.

The lovely Mods here always seem to sticky my latest threads (very much appreciated, thanks guys!), so just in case my last one gets unstickied, here's a link to it.

http://tnation.T-Nation.com/...ng/2011_updates

It includes the period between my USBF Pro card win, through my controversial 2nd place at the 2011 Mr. America, my WNBF pro card win, and leads up to my torn labrum this past summer and resultant surgery.

Once I have a spare moment, I'll continue updating on my rehab process (10 weeks post surgery at the moment), and even outline my wife's plans to compete in two shows this coming Spring (both shows that I've won, so just a little bit of pressure to carry the family name -lol)

S

Synergy93 - Fill Us In

Fri, 22 Mar 2013 01:31:00 GMT

Former football player, ANACONDA Protocol user, and an absolute beast.

Fill us in.. Training, diet, philosophy etc.... As much as you're willing to offer, about how you got where you are in development.

Thanks for your time in advance

Olympia Preview!

Mon, 20 May 2013 12:54:00 GMT

first off...if victor is doing the NY i hope he kills it, wonder how he'll look after all the shit from last year.

phil, jay. kai ....roden and all the other guys, not sure if dexter will do the O or the master's O.

anyways...my hope is that kai beats phil, we'll see.

Ryno's First Competition Thread

Mon, 20 May 2013 12:52:00 GMT

Alright. I haven't posted much, but I've been around this site for a few years now and have had numerous (2) workout logs. Now I'm preparing for my first bodybuilding competition... the NPC Georgia on July 6th.

My name is Alden here are a few stats about me...
Age: 21 (for just over a month)
Height: 5'9"
Weight: 188lbs
BF%: ~7.5% (let me know what y'all think in the below pictures)

I began to weight train just before I turned 15 in 2007 for wrestling and I became instantly hooked. So much so that I stopped wrestling my sophomore year of high school so that I could go to the gym every day.

I'm just over 14 weeks out right now so I have plenty of time to diet down so I'm at an 'in-between' phase right now. I recently began to train with 3 other guys; one is 240lbs at my height and as thick as a house, another is 199lbs at my height and ripped to shreds (I thought he was 220lbs), and the third is 210lbs at 5'5"-5'6". Needless to say, I am by far the smallest and youngest of the pack. I will also state, even though it shouldn't matter, that I am natural and I will be doing this show as a 'natural.' Not because I feel like I'm better for doing so, but just because I have been so far and I'd like to see how I turn out for my first show without steroids. Nothing against them though =)

I plan on hiring a nutritionist at 12 weeks out, but I am still debating it. Any input from y'all since this is my first show?
There are plenty of experienced BBers at my gym that have offered help if I ask. One is an ex-Pro and another was Lee Haney's training partner back in the day, Fred (I don't know his last name).

I have trained in a manner similar to John Meadows' Mountain Dog Training for about a year now and I love it, but since I'm training with some partners now, I am doing whatever they tell me. They have some very similar methods so it isn't TOO different, but damn to they train heavy...and the one that took me in makes me use the weights that they use. Can be tough at times, but I still focus on the weight and don't just throw crap around.

I'll be posting diet info, training info, work info, etc throughout this thread. Most of the content that I post will be workouts and progress pictures. I probably won't post my diet information unless asked since it won't be changing much for the most part, I am going to be using a carb cycling approach for my fat loss.

I hope to have a lot of you along for my novel journey as I have learned a plethora of information from you guys even if I haven't been actively posting in the forums much.

Thanks and have a great day!
Ryno (pronounced as rhino)

Heading to Africa. Orange Bands?

Mon, 20 May 2013 12:23:00 GMT

No gyms where I'm going. What are these "Orange Bands" that people are talking about? Can I get a decent workout by bringing the along? If so, where can I buy them?
Thanks very much!!

Do You Do Morning Cardio?

Mon, 20 May 2013 08:02:00 GMT

Just curios.. seeing any results/benefits from it?

Lower/Upper Split Critique

Mon, 20 May 2013 07:52:00 GMT

Lower
- Squat
- Weighted crunches
- Lunges
- Calf raise
- Deadlift

Upper
- Bench press
- Rows
- Overhead press
- Bicep curl
- Close grip bench press

All use total 50 reps except calf 100 reps.

First 3 set 6-8 reps (calf 12-15), then next set is hypertrophy 8-12 (calf 15-20) until 50 reps (calf 100).

4 days per week.

Any comment?

Rattlehead's Virgin Contest Prep Thread

Mon, 20 May 2013 00:52:00 GMT

I was gonna leave this until i finished my exams in May but I feel I need the help now!

Basics are:

1) I'm prepping for a mens health cover model comp (treating it like a real bodybuilding show)
2) To get in I need to send 3 pictures (Face, Torso and Face & Whole Body)
3) The pictures will probably be required to be sent in late June
4) 15 finalists are chosen and are then required to go for a photoshoot day where 5 are chosen to be the contestants, this photoshoot will be in London, 8 hour trip for me to get there.

Since this is my first time ever dieting I am fucking shitting my pants and need all the help I can get.

My questions/problems I need you guys to help me with are:

Will I be lean enough come June?
Will I be "too" lean for this style of comp come June?
How do I hold onto conditioning over a span of maybe 2-3 weeks?
How do I peak twice carb and water wise?
Should I even manipulate carbs and water?
Suggestions on poses that show off my strengths and hide weaknesses
Any input on my current nutrition and training that can help as well as what I should do regarding photoshoots

AND most importantly, should I even enter the contest? (will attach pictures of previous winners)

Please give me any help you think is suitable :)

Conflicted :Recovery on 3On/1Off

Mon, 20 May 2013 00:40:00 GMT

Hello T-Nation.Wanted to see what you guys thought between the two 3on/1off programs.

I find,like others, that as I get stronger, it seems to get more and more difficult to recover on time.

On my current 3on/1off protocol,I do the following:

DAY1: Chest/Tricep/Bicep; 3 chest,2 tricep,2 bicep movements (3 sets each)
DAY2: Leg/Calf/Abs; 3 leg,2 calf,2 ab movements(3 sets each)
DAY3: Delt/Back/Forearm 3 back,2 delt,2 forearm movements(3 sets each)
DAY4: OFF[And all Sunday's are off too]
REPEAT

Pretty much every single bodypart listed above seems to recover properly. But it's starting to get "hit-and-miss" on chest day. I think the reason is my Lats seem so punished from 2 days before(stabilizers); also with the small amount of Deltoid work 2 days before MAY be hindering my pressing abilities. However, this problem hasn't really occurred in the past, and I know many people running this split with great success.

My thoughts were to increase my recovery time for chest day, without compromising changing from the 3on/1off plan that I have loved and gotten great results from. I could simply rearrange the days a little:

DAY1: Chest/Back/Delt; 3 chest,3 back,1 side delt (3 sets each)
DAY2: Tricep/Bicep/Forearm; 2 tricep,2 bicep,1 forearm (3 sets each)
DAY3: Leg/Calf/Ab; 3 leg,2 calf,2 ab (3 sets each)
DAY4: OFF[And all Sunday's are off too]
REPEAT

I understand that in the above 3on/1off that I hit tricep/bicep the day after Chest,Back...but I figure I would still have MORE recovery time (72-96 hours for arm recovery,96-120 hours for pressing recovery) before I train Chest again. So in the end, it's still more recovery than Shoulder Pressing ressing only 48-72 hours before hitting Chest.

What are everybody's thoughts? Does anybody have experience with this?

ARM BLASTER. Heavy GO Heavy!

Sun, 19 May 2013 23:31:00 GMT

Here was the arm routine today, explained in the video. If you need a new routine for the day try it! 5 heavy sets on both compounds, couple isolation movements as well as a giant and superset and burnout. GET IT!

Rules, Routines, and Beyond

Sun, 19 May 2013 19:05:00 GMT

hey im new here,

Im a small guy 5 ft. 6 inches. around 120lb with a lightening fast metabolism.

I have been working out following routines I get from reading books. I eat as much protein as I can and 'cheat' with protein bars, and whey protein... its hard to eat like a pig and to find the time to make all these meals.... I stick with peanut butter, yogurt, eggs, meat, and fish.

What I have learnt the most is that small people need to do full body workouts. So I stick with squats, deadlifts, dumbell press, (bench pressing doesnt give me tiny chest enough range it would seem....) and the likes.

I once hurt my shoulder and discovered it is a weak link (i also discovered that my shoulders are not like everyone elses. They dont go up all the way. My range of motion is limited, and therapy only helped so much. I think its my bone structure. Something I cannot change.)

So i added a small exercise for my weak shoulders (reverse flies...they are so weak I use 5 pounds for this exercise)
Slowly I have been adding isolation exercises to my routine for other weak links, tweaking the routine as I see fit.

Is that bad?
All the books say "stick to the routine! Dont add or subtract!"

I am a very "follow the rules" sorta guy and I never know when I can break them, as I am no expert or trainer... though I think I understand the basic principle -eat, workout and sleep...

I have gained some muscle but its not sculpted much... than again im small so I come pre-made with a tiny six pack already... and my biceps are nice...
So any answers or advice on the above or some tips on working out would be cool.
thanks

Smaller Exercises Intensity/Volume

Sun, 19 May 2013 17:09:00 GMT

For smaller exercises like push downs/extensions, face pulls, rear DB flyes and neck harness, do most of you guys still ramp up to one all out set or just pump up with lighter weight for more volume? These exercises seem like they can lead to injury if done with heavy weights so I figured pumping on them might be smarter in the long run.

I'm experimenting with this now and was wondering what others do.

Thunder Cat 2013 Contest Thread

Sun, 19 May 2013 14:35:00 GMT

I did my first figure contest in 2011 (coming off a broken arm) and won 1st place in the novice. Two years and twenty pounds later, I've decided to do another contest. My reasons for doing the contest are twofold - I'm annoyed at myself for gaining so much weight (I had to buy all new pants) and I really want to see how I do in an open class, oh and I would like to get into great shape and stay that way before I turn 40 (in 2.5 years).

I started my contest prep on Jan 1, and I'm planning on doing 2 shows, the first one in May and the second in June. Stu (my hubby & coach), of course, is doing my contest prep; and I think this one may be more difficult than the last one we did. The first contest was kind of easy to begin, I really didn't know what I was in for... This time I know exactly what to expect (the intensity of the diet and training), and that alone makes this contest prep feel like more of a commitment. Also, my goals are different this time, I went into the last contest just wanting to train & diet for 16 weeks, simply to see if I could do it... now I would like place in the open class.

The best thing about this contest prep so far is that it has gotten me back into a consistent eating & training routine (which was another goal of mine). This last year was hectic, and I let life get in the way of staying in shape. I actually wanted to do a contest prep last year at this time, but there was just too much going on, I almost lost my job and was in the middle of planning the wedding; I didn't have the time or mental energy for a contest prep.
Things are still a little hectic (in September I decided to go back to grad school and my job may still be eliminated this spring), but I figure life is never going to slow down, so if I want to do a contest, I might as well do it now.

Advice about Arms

Sun, 19 May 2013 08:06:00 GMT

Hey guys. So I am an aspiring powerlifter, been training hard and with dedication for a few years now, and I've done very well thus far putting on strength and size. Except for my bench haha. Its been a weak point of mine for a long time, and I have done a LOT to try and get it moving - tried every variation of sets/reps that seemed like it would work, tried speed work, cycling max effort exercises, 5/3/1... basically every trick in a powerlifters arsenal. And while it's moving, it is slow and painful - it's taken me 2 years to put maybe 40 lbs on my bench, after the initial noob gains I made.

To put that in perspective... Ive put around 160 lbs on my squat, almost 200 on my deadlift, and around 50 lbs on my strict press in that time. Which just doesn't seem to add up, and is driving me nuts.

But anyways, the reason I have wandered into the BB forum is because I have decided to try something very different - I'm going to make my arms huge. None of the powerlifting stuff I have tinkered with has made much difference, so it's time to try something very different. I figure, bodybuilders have some pretty big benches compared to a lot of powerlifters, and it seems to me that a lot of that has to do simply with how massive they are, probably in conjunction with the fact that they better know how to use their muscles to grind weight out.

Anyways, my arms aren't twigs but they certainly aren't big and I figure if I can put 2 + inches on them, my bench is gonna start moving at least a LITTLE bit faster than it is now. I haven't really done much direct arm training at all. Anyways, I decided to start getting pretty serious about training my arms. The plan was to basically go from training them shittily, once a week, to training them seriously 2 times a week with another day where I do some lighter bodybuilding type accessory work for my arms back and shoulders after my normal benching and strict press work.

Anyway, got started on this new plan of attack a couple weeks ago, and I've been having a lot of fun with it and working hard. But after sort of feeling arm training out for a number of workouts, I have some questions and concerns that I figured some people who are much much more experienced at bodybuilding and arms training could help me with.

1) What type of training do you prefer for getting your arms bigger? Part of me wants to do heavier training, try and focus on squeezing the shit out of the muscle... part of me thinks I should go the "typical" bodybuilding route, stick with sets of 8-12, that sort of thing, and part of me thinks maybe I should go lighter weights for much higher reps, as some people seem to have a lot of success with really hiigh-rep stuff to gain size. I don't know. Right now I am pretty much just trying to limit my rest while experimenting with a bunch of differrent movements, set/rep schemes, weights, etc, but I haven't found anything that really feels like "oh yeah, that's right." Some days I can really feel my muscles working, and I get a nice pump, and others I just can't seem to get the workout I want.

I don't really know what I'm asking I guess haha... I just really don;t know much about training my arms, and Despite some experimentation I still feel like I haven't found anything that I really like/really feel like is productive. So I'm just curious if anyone has some solid advice of a good starting point, something that has worked really well for them, etc.

2) I am really worried about not snapping my bicep up. I feel like this shouldn't be a problem, because there are tons of guys who go into the gym and curl every damn day without fail and without problems. But tearing a bicep is a something I'm seriously squeamish about, especially since I haven't done much arm training in the past. It's part of the reason I am concerned about training my arms heavy... that is probably the style that I have liked the most, but I get worried about just popping my tendons haha.

For example, yesterday I called my workout a set early, because I started feeling warmth and a tingling right in the crook of my elbow when I was curling - not pain, just a weird, warm, prickling feeling, that I keep feeling all day today. I honestly don't know if it is completely psychosomatic, or if it is actually something to worry about. Can anybody give me an idea of how realistic or unrealistic my squeamishness is, what I can do to avoid a bicep tear, or any sort of "warning signs" that it might happen? would you guys suggest, since I haven't trained my arms much in the past, taking it easier or going lighter for a while to avoid hurting myself, or am I just paranoid and I shouldn't worry about it? I know it's a very individual thing, but I'm just feeling very uptight, and any sort of advice would be appreciated.

Anyways, just hoping for some people who know more than me to help me out. I know a lot about powerlifting, but not so much about making my arms grow haha so I appreciate any input, ideas, whatever. Thanks all.

Why Bodybulding is a Joke in India

Sun, 19 May 2013 00:17:00 GMT

...wtf

Bodybuilding Plateau

Sat, 18 May 2013 20:43:00 GMT

Im 16 soon to be 17 ive been lifting for about 8 months now. When i first started i was 165 now 193 so size has increased :) im 6ft 1in body fat im not really sure maybe 13-15? (ill post a picture) im now at the point of I dont know what i want. I want to be cut 6 pack abs and all but still have size and strengh.

I have been cleaning my diet but going without my favorite foods like cereal, ice cream, all that shit is nearly imposible to replace with chicken tuna vegies and so on. So please some opinions and advice, decided to get some advice from people who know their shit not some of my high school friends who have lucky genetics, thanks!! Forgot to add Lift 3 days a week Chest tris// Back Bis// Legs starting to switch over to push pull// legs// push pull see how this goes and occasional cardio in there nothing too much though

Smaller the Muscle, the Larger the Volume?

Sat, 18 May 2013 19:50:00 GMT

Hi. I know that the basic way is more volume for larger muscle groups, but I've been wondering about doing the opposite. Let's take for example 8 sets of quads vs. 8 sets of triceps, 8 sets of squats vs. 8 sets of bench dips.

Exercises for larger muscle groups drain more energy, so it's like the larger muscle groups are trained too much and smaller muscle groups aren't trained enough. Well there's probably a reason why most people do more for larger bodyparts, but it is just my conclusion. I'd like to hear your opinions about the topic.

Ab Issue

Sat, 18 May 2013 19:55:00 GMT

When i flex my abs hard or do direct core work, the left side of my rec Abs and obliques seems to do more work, flex harder and usually, when i work it pretty hard, i get very strong muscle cramping, but it is always the left side.

any advice for me on how to fix this? might be a mind muscle issue on the right side, or maybe an imbalance causing the issue. Just need other opinions and ideas

here is a pic of abs, left side obliques flex way harder and it shows. that second ab on the left side flipped out on me today and locked up for a good 30 seconds

Progressive Overload Back Extensions?

Fri, 17 May 2013 22:36:00 GMT

For those who can't deadlift for whatever structural reason, the back extension looks an attractive alternative as the hip hinge (if you keep the pad low) movement can be trained without any axial load on the spine.

However, is it safe to progressively overload? Even using high rep ranges, is it safe to eventually use significant weight when doing these as you get stronger?

And if you do progressively overload it, would you see any benefits, such as glute strength/hypertrophy and/or postural changes?

Thib's Layer System

Fri, 17 May 2013 13:48:00 GMT

I keep hearing that you should not attempt this system if you are not using the recovery products used by the current model athletes in the program. I have been using the system for about 2-3 weeks now and feel like I gain each and every time. My peri-workout nutrition thus far has been 4 eggs and oatmeal an hour prior, and then 50 grams of protein (iso-con whey)during the workout and 50 grams protein and creatine after workout. I have taken to adding in some high protein pancakes after workout as well..

Since I have been using the system, I feel as if I push myself to another level that I did not hit before. So far I seem to recover fine. I don't use any stimulants and feel great throughout the day. I have noticed my body is asking for more food now. I never noticed it before.

I am not advocating any system, just saying I feel great using the system without the great products offered by Biotest. Maybe I will slow progress after a few more weeks, but I am riding the train as far as it can take me. I feel my arms, traps, and chest have all come up in just a few short weeks.

I am nearly 35 years old, but I feel like recovery is going good so far. Wish me luck. And I wish you all good luck on your journey.

Men's Physique Coaching

Fri, 17 May 2013 04:50:00 GMT

Hey,
New to the site looking to possibly get into Men's physique looking for some info and perhaps a coach to handle diet and work outs anyone know of any good names in the business?
Thanks

I <3 Antoine Vaillant

Fri, 17 May 2013 01:29:00 GMT

It was suggested so it was done!

A thread to band together to express our love of him and our attempt to emulate his aesthetics in anyway possible!

My admiration for him turned to full on man crush upon watching this vid

T-Nation Articles That May Have Been Missed

Thu, 16 May 2013 21:37:00 GMT

Was going to put this in the off topic section but I didn't...
I think I've went thru almost every article on T-Nation over the years and was just wondering if you guys have any favorites or any articles that may have went under the radar, maybe some that should be dubbed for a re-read.

Pre-Contest Caliper Readings

Thu, 16 May 2013 22:34:00 GMT

I'm interested in the caliper readings of competitive members taken during the last week or so before contest.

Tricep-
Supscapular-
Suprailiac-
Umbilicus-
Thigh-

INSTINCTIVE Training

Thu, 16 May 2013 20:14:00 GMT

Sometimes you got to just put all the numbers and rep schemes behind and just go with it! Train hard and make your body want to grow by mixing stuff up and saving hard exercises last. Good stuff, Hope to collaborate with you guys :)

Steroids: Why or Why Not?

Thu, 16 May 2013 17:53:00 GMT

I hope this doesn't get moved to the Steroid forum this is sorta meant for everybody.

So I never took the dive into steroids but am lately seriously considering it.

Mainly its because of a kid at my gym. I known him for a while and we have worked out together here and there. Not to long ago he was smaller then me and then all of sudden started to blow up and I asked him if he had any tips. He told me he started cycling, and tell me all the research he did etc.

And I sorta am thinking now if I can make gains that much faster why not?

So BBers of T-Nation why or why not have you guys decided to or not take steroids?

Also I'm 22 and Gym buddy is 21.

I hope the mods don't move this thread.

Online Coaching Reviews

Wed, 15 May 2013 20:47:00 GMT

So I know a lot of members here have worked with various coaches for diet and nutrition and I thought it would be useful if people wrote about their experiences so that others can get idea of different styles and who they might want to work with.

My personal suggestion would be to talk about general style, availability (ie response time), value (not cost but was it worth the cost), flexibility in scheduling etc... Without giving away the persons entire playbook.

Hope this takes off (purely selfishly)

Do This Routine Instead of That Dumb One

Wed, 15 May 2013 20:05:00 GMT

Edit: New routines on page 7, 17, 21

The amount of ridulous "critique my routine" threads is getting silly. Usually how it goes is I open up one of those threads, read it, smack my palm against my forehead and then sign off. I figure a thread with some good well designed preset BB routines should help a lot of these misguided individuals. I'll start with 1 routine for now and add to it as I see fit (diff frequencies/splits/etc) if people like it.

*All exercises are ramped
*Numbers at end in parentheses are how many sets to failure to do on that exercise
*Rest 90-120 secs between sets, 2-3 mins if you did a set to failure on a compound movement and are about to do another set to failure on the same movement
*Should be able to finish these workouts in an hour or less

5 day split, 1x a week frequency

Monday- Chest/Calves

Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)

Tuesday- Back

Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)

Wednesday- Legs (2-3 second negatives recommended on all exercises)

Lying leg curls - 4x 6-8 (2)
RDL's - 4x 8-10 (1)
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)

Thursday- Arms/Abs Supersets for arms

Pinwheel Curls - 4x 6-10 (1)
Decline Elbows flared CGBP - 4x 6-10 (1)

Preacher curls on vertical side (spider curls) - 3x 8-10 (2)
Lying Behind the head extensions - 3x 8-10 (2)

Alternating Dumbbell curls - 3x 8-10 (2)
French Presses - 3x 8-10 (2)

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)

Friday - Shoulders/Traps

Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X's - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)

Sample workout for those not familiar with how ramping works. I'll use chest/calves:
* (f) indicates failure

Inc Dumb - Warmup (20x25's x2, 10x40's, 8x55's) 10x70's, 10x80's, 9x90's(f), 6x100's(f)
Flat Bar - 10x185, 10x205, 8x225(f)
Dec Dumb - 10x85's, 8x90's(f), 6x95's(f)
Standing - warmup (20x50 x2, 15x100) 10x150, 10x180, 10x210(f), 9x220(f)
Seated - 10x90, 10x135(f), 8x145(f)
LP calf - 15x270, 13x360(f), 12x400(f)

Edit: Eat a lot of freaking protein.

First Contest ~ My Prep Log

Thu, 16 May 2013 01:10:00 GMT

My first contest is 15 weeks away ~~~ (June 15 ~ Carolina Supernatural).

I'm 45.

I started my cut at 220, and I am down to 207. Target is 190-192 (Open light heavyweight classification). I'm also considering the Masters 40-50 division

Here's my diet as it stands right now.

Meal 1
2 scoops of protein powder

Meal 2
1 boiled egg

Meal 3
280g of Grilled Chicken & 28g of grits (hey it's the south)

Meal 4
Greek Yogurt & 2-tbs of p-nut butter

Meal 5
5 boiled eggs & 28g of grits (2 times a week I'll replace the eggs with tuna)

Meal 6
2 scoops (56g) of protein powder.

Potential notables:
~ My routine has me lifting
Monday (chest, tri, sho),
Wednesday (legs),
Saturday (Back, bi, sho, abs)
Sunday (legs, delts, cardio)

I'm coming off a shoulder strain, and do therapy on it nearly daily.

I workout between meal 5 and 6.

Drinking only water.

Still eating whatever I want on Sundays ~ (without going crazy).

Monday seems to be the day to know where the facilities are ~ lol. I started weighing myself on Tuesday as a result.

I thought I'd start my post with the key on my diet, as I have moments where I'm hungry (especially between meals 3 & 4) ~ and sometimes I break the diet at that point.

I also wonder if I'm not getting enough carbs.

Attached pic was taken about a week ago. Sorry it is not a series of mandatories. My wife is not a fan of the BB scene, and isn't keen on taking pictures of me (that I will then post on the internet) ~~~ lol I seriously doubt I'll ever convince her to take a picture of me posing. Heck, for that matter, I'd be surprised if she even comes to the contest. No worries, she's an awesome woman. I'm blessed to have her.

Relative to me and me only (and not comparing myself to anyone else), I thing my lats are a strength. Legs okay, calves better.

Weaknesses: shoulders, hamstrings, chest, biceps.

Bodybuilders that Do Not get Talked About Much

Wed, 15 May 2013 04:12:00 GMT

Successful bbers I mean. Any that you think dont get much attention in discussions despite their records. I may be wrong but lee haney doesnt come up much in online bb talk yet was hugely succesful

Might be wrong about that but anyway - any others?

Ramp Up on Isolations?

Wed, 15 May 2013 09:28:00 GMT

What's up fellow T-Nation members?

Is ramping up only for compound exercises or do you do it on isolation exercises too? I've searched everywhere but still haven't found an answer. Isolation exercises like DB lateral raises, which I do 2nd in my shoulder workout. What I did before was to use 30 lbs DB's for 4 sets, to failure (about 10-15 reps). Recently I started ramping up on it and I used 20's, 25's, 30's, 35's, then a triple dropset. I feel like the last method is the "right" one. What do you guys think?

Just not sure if I'm "supposed" to ramp up on things like cable pushdowns, lateral/bent over raises, DB curls, etc.

Stomach Vacuum

Tue, 14 May 2013 18:58:00 GMT

A tribute thread.

Starting with the GOAT on the subject

Julien G (zraw) Road To Provincials 2014

Tue, 14 May 2013 13:31:00 GMT

My first prep thread has reached the max number of replies!

Here is the link for those still interested

http://tnation.T-Nation.com/...irst_bbing_show

Here is a small recap video of the last prep week posing and changes etc etc

I placed 2nd in the lightheavyweights making the weight at 192.6 but having already carb loaded.
I lost to a guy that ended up being 210 on stage. What I was told was that I was the most conditionned guy of the whole show and had amazing symmetry and just needed to add some muscle if I wanted to be very very hard to beat.

THIS, IS WHAT I INTEND TO DO DURING THE NEXT 14MONTHS.

Here is my offseason thread, and road to the provincials 2014, in which I plan to compete at over 200lbs on stage.

What this thread will be about : My progress thru the offseason. Some training footages, some eating footage (more interesting than while dieting) and a bit of posing updates, maybe once a month. Also some pics updates. Training and diet updates... JUST A FREAKING AWESOME THREAD FULL OF INFORMATIONS AND FUN STUFF OK?!

The plan : I will be working with John Meadows for the whole offseason. We will be going at it hard, VERY HARD. Even though what comes out is that I have great lines and symmetry I want to bring my back up, make it a great bodypart. I obviously want everything to grow but a bit more focus will be placed on the back. Triceps and hams will also have a bit more focus, I think. In the end I will let John decide what we do.

What I want : Add AT LEAST 10lbs of STAGE WEIGHT. Im being very conservative here given the ressources I will have access to

The challenge : Grow as much as I can while keeping my symetry and dare I say aethetic look

The 2nd challenge : In end of march/early april 2014 I will need to do a show to qualify for the provincials. All that is needed is to ENTER the show, you dont need to place well. The reason why this is a challenge is that even though I wont peak for that show, it will take time off my growth as I wont want to look like crap either.

The goal : Be a top contender in the light heavyweights or heavyweights at the provincials in 2014.

For those interested, I do plan on using Plazma intraworkout as I feel it really does make a difference. As far as other things are concerned well you will just have to wait and see!

Feel free to ask any questions :)

OFFSEASON STARTS..NOW

Calves!

Tue, 14 May 2013 10:47:00 GMT

This thread is dedicated to calves.

I've always had shitty little calves that sit high on my shin, but I've developed a love affair with calf training - often training them first in a workout, only to find that it sparks a fire in me for the rest of my workout.

Anyway, post some inspirational calf pics and vids.

I'll start with Michael Lockett!

Back After a Long Break!

Tue, 14 May 2013 01:34:00 GMT

Hi everyone

Hope all are doing good here and ripping the iron to shreds...

i had a loongg break due to job and family commitments..so back in the gym after 4 months...

i hired a PT in he gym..spoke with him about my plateau and how I have stagnate...he advised me a Strength and Conditioning phase for 4-6 weeks, to correct the movements...and then move into the next stage, which i guess will be a 5 day split...The program is 3 days per week, as below, with 60 sec rest between each set

Day 1: Chest and Shoulders and Calves

Dumbell Bench Press(12,8,6,6)
30 degree Incline flies(8,8,8,8)
30 degree Smith Machine Incline press(15,15,15)
Machine Reverse Flyes( 12 ,8,6,6)
Dumbell Lateral Raises(10,10,10)
Standing Calf Raises(12,8,8,8)

Day 2: Back and Biceps and abs

Snatch Grip Deadlifts(12,8,6,6)
Seated Rows(12,8,6,6)
Lat Pulldowns(10,10,10,10)
Hammer curls(12,8,6,6)
Dumbell Curls(10,10,10)
Dumbell Situps (10,10,10,10)

Day 3: Triceps and Legs

Overhead Rope Extensions(12,8,6,6)
Triceps Pulldowns(10,10,10)
Leg Press(12,8,6,6)
Squats(10,10,10)
Leg Curls(12,8,6,6)

He's also advised me to do three times a week..so I do Cross Trainer for 15 minutes, getting my heart rate upto 70%-80% , twice a week and then Rpm(Spin class once week...

What do you guys think?..that Pt is way too expensive for me at the moment($100 AUD for 45 minutes) thinking of not continuing with him...

Not Symmetrical, Feeling Depressed

Mon, 13 May 2013 02:17:00 GMT

Hey guys what's up, ok well I love workout and gettin as big as I can, but I have noticed that my right and left shoulder and trap area don't look exactly alike, when I'm wearing a t shirt and see myself it looks as if my left shoulder comes forward a bit more.

Then it bugs me that its not "perfect" and "that my left side and right side don't look alike" and I feel because of this I don't look big. I don't know why it depresses me that they don't look the same, I feel like I look bad cuz of it and yea a whole meental mess, advice would be apreciated and tips as well.

Have you guys ever hit this kinda mental block stage throughout bodybuilding?

Rich Piana

Sun, 12 May 2013 08:22:00 GMT

Anyone else follow this guy's work? He seems like a great guy and appears to have made a full life for himself with training, supplement, and real estate businesses and a rich social life-much more than could be said about men who just chased a pro card at the expense of much else. He's gotten a lot of criticism on the 'net because of his fashion sense and the perception that he's just a lazy guy who mooches and lifts all day, but he seems sincere to me and I enjoy his videos. He loves interacting with fans.

Cool Shoulders / Back Giant Set

Sun, 12 May 2013 12:18:00 GMT

Just came up with and tried this giant set on shoulders and back day. Give it a shot and be a boss.

#1 Upright row w/ rope (traps and side delt)

#2 Take a step back and row the rope to your belly button (lats and traps)

#3 Move the rope attachment to chest height and do Face Pulls (make sure you read the latest article on how to perform them correctly)

I did 12 reps of everything and repeated the giant set 3 times

Enjoy.

Ronnie Coleman: The Unbelievable

Sun, 12 May 2013 12:15:00 GMT

Simply unbelievable

Posing Advice

Sat, 11 May 2013 06:49:00 GMT

Am I coming on too strong?