Competition training log

[Jitterbug]

You have really wide shoulders.

lol @ fat face. I think that's around where I want to get to, you "fat" bastard.

As my coach would say, first comp is free. It's to get the comp prep & other small things out of the way. You improve later.

 

[Fuglydude]

You have really wide shoulders.

lol @ fat face. I think that's around where I want to get to, you "fat" bastard.

As my coach would say, first comp is free. It's to get the comp prep & other small things out of the way. You improve later.

Thanks man. The shoulders have aesthetic appeal, but believe it or not are a bit of a detractor when it comes to pushing heavy on bench... I find the strongest bench pressers have a narrower shoulder girdle with great upper back thickness and large triceps. I have a tough time building back thickness as I tend to get wider, not thicker. I started feeling a bit thicker when I was in the 190s... so hopefully will get more of it when I'm heavier. When you have a wider shoulder girdle its harder to develop good scapular stability and this makes it tough to push big weight. Personally, I've never benched over 260 lbs, while my deads are in the high 400s. This is a big reason why I'll never be a successful powerlifter... hence the bodybuilding comp... gotta do what you're built for right? I have wide shoulders, narrower waist and I'm not too tall... good recipe for bodybuilding.

12% is actually pretty fat by my standards ... I was 10% or less for years before I quit stripping, so I'm a bit embarrassed at how fat I am now! Its all relative I suppose. My biggest issue is my curry belly indian genetics... all my fat gets concentrated around my mid section. I'll have veins in my shoulders and even in my quads, but my gut gets fat! I have way better self esteem body confidence when I'm leaner hahaha... If i was single, I'd have a type of girl that I phuck when I'm off season vs. doing contest prep!!!

I'm excited for my first comp, but don't see the point of going in when I know I'm gonna get destroyed. Might as well invest a bit more time, push the comp back several months and come looking bigger.

 

[Jitterbug]

Fat around mid section means you're male, not necessarily Indian (although you are ).

Your frame means you can get huge... like, let's go for 242lb huge.

I'm excited for my first comp, but don't see the point of going in when I know I'm gonna get destroyed. Might as well invest a bit more time, push the comp back several months and come looking bigger.

Different sports, but to that my coach would say: "you don't get better by watching". Get on that stage and compete.

 

[Fuglydude]

Fat around mid section means you're male, not necessarily Indian (although you are ).

Your frame means you can get huge... like, let's go for 242lb huge.



Different sports, but to that my coach would say: "you don't get better by watching". Get on that stage and compete.

Trust me man, the curry belly curse sucks! Ya, I know other guys get it too... but I think us Indians get it MORE! I've worked with guys who ALWAYS have 6 packs, even when they're "fat"... lotsa ripped jamaican guys, and some white guys have this going for them... basturds!

Bodybuilding is NOT a sport! Its a hobby... and a weird one at that where you gotta basically torture yourself for 16 weeks, put on fake tan and flex in front of random people.

Contest prep is harsh on your body, and even though I will be on AAS, I know I'll lose at least some muscle mass during the cutting phase. I'd rather have more muscle mass to sacrifice... haha, 242 lbs... its funny because my trainer, who's an IFBB pro actually is around 240 in the off season. He's around my height too! I think that's a bit too big for me, but I'd be really happy if I could be 200-205 at my current body comp and have a heart rate in the low 60s w/ a good blood pressure.

 

[AAAgent]

haha damn fug, that's what i looked like when i hit 200lbs. my cheeks were super chubby.

You definitely don't look like you could do 5 single arm pullups though at that size. I was imagining you being just as cut as the 168 pics but alot bigger.

I need some lower abs/abs and forearm workout tips if you could send a few my way. I can do windsheild wipers/hanging leg raises in sets now. probably 3x8 but i have a barely visible 4 pack and my lower abs are actually a gut. Pretty decent everywhere else now though.

So is this competition strength and looks or just strength?

 

[Fuglydude]

haha damn fug, that's what i looked like when i hit 200lbs. my cheeks were super chubby.

You definitely don't look like you could do 5 single arm pullups though at that size. I was imagining you being just as cut as the 168 pics but alot bigger.

I need some lower abs/abs and forearm workout tips if you could send a few my way. I can do windsheild wipers/hanging leg raises in sets now. probably 3x8 but i have a barely visible 4 pack and my lower abs are actually a gut. Pretty decent everywhere else now though.

So is this competition strength and looks or just strength?

I need to get to 210 lbs! And you're significantly taller than me at 5'11"... I'm only 5'8"... don't wanna know how fat I'm gonna look then! I'll be happy if I can maintain 200-205 lbs w/ a reasonable bodyfat level... like definitely not more than 13-14%. The heaviest I got this last cycle was in the low 190s, so the next bulking phase should be interesting!

All in all, ya I'm definitely a lot fatter. However, I'm confident that I'm still sitting around 12%... it just feels really gross when your gut is always distended because you have to eat so damn much. Good thing I'm hooked up cuz otherwise I'd just be able to get fatties!!! Its simply not practical to try and stay lean (< 10%) and still bulk. You basically end up screwing both things up. I know when I cut down I'll look a lot better than before as I'll have substantially more muscles mass. I'm quite a bit bigger than when I was 165-170, and my if anything I'm stronger overall. Haha, the one arm chin ups actually aren't that hard at the start... until you get to 5-6 reps. You should see me do 30" box jumps w/ 100 lbs of extra weight... everyone in the gym stares!

Bodybuilding comps have absolutely nothing to do with strength... its all about being big, ripped and posing well/having good stage presence. So, its all about looks, not about lifting anything!

 

[AAAgent]

WTF 30' box jumps with 100lbs.

Yo fug, do the 300work out once, i bet u can beat that 18' record held by that actor.

I'm currently at 28 minutes(which is pretty damn good but not good enough). It definitely helped a lot with my physique and strength, though not power as i lost my actual explosiveness to lift heavier.

I did the 30" box jumps bw before not bad, but i doubt i could even do it with 20lbs.
-----------
can you post one of your actual workouts that your trainer runs you through? I want to try it and modify the weights to check out what you guys have to go through.
-------

i'm kinda bummed, i look pretty good right now but i'm still weak. My bench is mad weak, squats are better than ever but i never did them before. Biceps suck and tri's suck. I thought that being heavier would make it easier to lift heavier but hasn't helped much yet.

Only improvements are squats and deadlifts as i never did them till recently.


---------------
fug i completed it in under 30minutes, 28 to be exact.

 

[Fuglydude]

I garauntee you can do the box jumps with more weight. You just have to learn how to explode. I looked at the 300 work out... I'm assuming you mean this:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps

Haha, man I highly doubt I could finish that in less than 30 minutes! No way I could do it in 18...

Again, you gotta figure out if you wanna look good or be strong, because remember, the two aren't necessarily related. There's different training modalities for either one. Its definitely possible to do both, but it takes quite a bit of tweaking w/ your program, diet and supplementation.

I don't have time now, but I'll post my program when I get a chance. They change my stuff up every 12-16 weeks, so it changes.

 

[Rubirosa]

Time to update this thing.

Currently sitting at 5'8" - 183. I've been thinking about competing in the middleweight division (154-176 lbs) and know that I'd get killed in it as I'd probably show up on stage around 165 or even less. Sadly there's no welterweight division at the regional level. I'm gonna talk to my trainers and have opted to compete next June, rather than in October as previously planned. This will give me time to pack on more meat... I think I'm gonna need to be >200 lbs to do reasonably well in the comp. I know there's gonna be guys on stage that walk around at 210 lbs in the off season, so in my present state I'd end up getting killed!

As far as lifting goes, I'm up to 5 one arm chin ups. Recently failed at 365 lbs on the squat. It was quite disappointing as I just didn't have the motivation and drive to fight the weight and get it up... even though I think I could have if I was simply more motivated.

Got some new pics. Apologize for the quality... they were taken on my cell. The first back shot is at a shiity angle w/ shiity lighting/shadowing.

Anyways, heres' my photobucket account:

http://s102.photobucket.com/albums/m91/Treydesmon/

Notice how much fatter my face looks vs. my previous shots when I was leaner. This is the price we pay for bulking! I think I'm still around 12%, and wear 32" pants.

I feel that your bodybuilding "talent" is the big discrepency between your large shoulders and your small waist. This is what I always notice first when I see your pics. Hey, Sergio Olivia had the same thing ! Good luck in your upcoming competition

 

[Fuglydude]

I feel that your bodybuilding "talent" is the big discrepency between your large shoulders and your small waist. This is what I always notice first when I see your pics. Hey, Sergio Olivia had the same thing ! Good luck in your upcoming competition

Thanks man... although I don't think I should be in the same sentence as Sergio oliva. In my opinion guy had the freakiest muscle potential of anyone I've ever seen, even more so than ahhhnold!

I've always really admired Frank Zane's physique. Guy was the epitome of aesthetics in my opinion, and all at around 5'9" - 200 lbs!

 

[Fuglydude]

Been busy this last week... Have worked 72 hours in the last 6 days. Still managing to train when I can, but its been rough at times.

Have had some very sick patients... For those who know how to interpret ABGs, here's my last pt's numbers: 52, 48, 6.90-ish, -12, and lactate was around 20... SpO2 ranged from 60-85%.... These numbers aren't compatible with life. Needless to say its hectic and stressful to try and resuscitate patients like this, but I totally love it!

I've been missing meals here and there, and my work outs haven't been 100% just due to my schedule.

Last work out I felt quite weak:

Squats:

135 x 5
225 x 3
275 x 3
315 x 3

Weighted Dips:

(BW + 90) x 5
(BW + 90) x 5

Pistols:

35/side x 3

One arm chin up:

3/side x 1

Also did my back work out after this.

I'll probably have to go into work tonight as well... Its hard to say no to that kinda money, and its really not a hard job. The hardest part is getting to work. That'll make it 80 hours in 7 days w/ a mixture of day/night shifts... fun times.

 

[Fuglydude]

Did 2 work outs on Friday as I had missed my power work for the day:

Did delts and arms for the 1st WO, and then power work for 2nd. Work outs were approximately 4 hours apart w/ pre-workout supplements taken prior to both of em.

Shoulders/arms:

- Wide grip smith upright row: 3 x 8
- Smith military press: 3 x 8
- Seated lateral raises: 3 x 6
- Anterior raises: 3 x 6
- Seated DB press: 3 x 8
- Some rotator cuff work was done through out the session.

- narrow grip bench supersetted w/ standing DB curls: 12-15 reps for each.
- Preacher curl/over supersetted w/ head tricep extension: 10 reps each
- Tricep cable pushdown w/ cable bicep curl: 12-15 reps each.

2nd Work out: Power work.

* Took some 1 M.R (a pre-work out supplement) that my fiance has been raving about prior to this session. Stuff is quite potent and I had a great work out!

- Powerclean:

5 x 135 (hang)
3 x 185
1 x 205
1 x 220

- Deadlift:

1 x 315
1 x 405
1 x 455

- Dips:

(BW + 115) x 3 x 5

- Weighted narrow grip pull ups:

(BW + 90) x 3 x 5

Pistols:

(BW + 35s/side) x 5/side
(BW + 40's/side) x 3/side
(BW + 50's/side) x 1/side ... ties personal best. This is around 285 lbs lifted off from rock bottom ass to grass position w/ one leg.

Box jumps:

- Not sure exact height of box, I'm guessing its between 26-30".

BW x 5
(BW + 70 lbs) x 3
(BW + 100 lbs) x 1
(BW + 120 lbs) x 1 (ties previous personal best)

Finished w/ ab work.

This second work out was car-ray-zee!

 

[Fuglydude]

Leg work today. Trained w/ a buddy of mine, and followed his work out.

Warm up.

- Front squats (ATG). I used a power clean grip for the heavier weights.

95 x 12
135 x 10
185 x 8
225 x 6
275 x 1
305 x 1
315 ... fail (think I could have nailed this I was more fresh)

- Leg press:

3 plates/side x 3 x 12

- SLDL super setted w/ calve raises
* 135 x 12 then, burn out on the calve raises

- Finished w/ some plyo work.

 

[Fuglydude]

Haven't updated this thing for a while. Bodywt. is slowly creeping up again. Was 186-187 this AM after a big ass dump.

I'm experimenting with a few different exercises and think I have my diet down a bit better. I'm finding that I can eat a lot more crap and still maintain my current bf% as long as I train more. Trying to get into the gym 5x/week now. I don't do ANY direct cardio, but I do drop sets/super sets and generally work out with a high level of intensity when I'm in the gym.

Hope to be able to get to 190 before I start my next cycle.

I'm able to do 12 one-arm pull ups with my right arm and 10-11 with my left. Gotta start beating off with my left more

 

[Fuglydude]

Did a pretty tough leg routine today... Lots of high rep/high volume work.

Warm up.

Back squat:

135 x 8
225 x 20 (breathing squat... actually was quite easy ... its funny how 20 lbs of extra mass makes you that much stronger! Wanna try 245 x 20 soon!)

Front squat:

245 x 5

Box squat:

225 x 8

Hurt my left knee going ATG on the fronts, so shortened the squatting today.

Leg press: Narrow stance w/ toes pointed straight ahead.

2-plates/side super setted w/ 155 lb hang clean x 3

(20 rep leg press then 155 x 3 hang clean) x 2 w/o any rest. This was taxing.

Leg press cont. (2 plates x 100 reps)

Walk lunge:

Bodyweight x 14 steps/side

hammer machine Leg ext: burn out weight (20-40 lbs/leg) x 80

Weight chin ups:

(BW + 45) x 12
(BW + 45) x 10
(BW + 45) x 10

One arm chin up:

10/side for 1 set.

Overall pretty gassed at the end of the session. Post WO weight: 186.

 

[Fuglydude]

Did a tough chest day w/ a bunch of my buddies. Some of them are crazy and are competitive bodybuilders.

Incline Dumbell press:

- ttl: 4 sets - 12-10-6-8 reps.
Best was 100 x 6

Flat bench press w/ resistance band (these are brutal...its like working w/ chains)

- ttl: 4 sets - 10-10-6-6
Best was 135 x 6 w/ a "32-lb rated resistance band"

Dips:
Did bodyweight. ttl: 4 sets: BW x 10 x 4

Dumbell flys:

4-sets: 4 x 12

 

[synergy1]

The 300 workout is very similar to crossfit routines- granted the one listed a few posts up would be a difficult daily workout. We still get ones like that. There isn't a day in crossfit you don't feel gassed. Unfortunately, you'll never get the BB type of workout doing that, but it ups your overall athleticism by a peg, easily.


As always, great numbers on those workouts. Keep it up buddy!

 

[Fuglydude]

Haven't updated this thing in a while.

Slowly getting back into the swing of things after a couple of shiiity weeks.

Last workout was a combo back/chest day.

Warm up strength work:

cleans:

135 x 5
185 x 3
205 x 1

Deadlift:

225 x 1
315 x 1
405 x 1
455 x 1 (fail... second time I've failed at 455 in a row ... sucks)

Chest:

Incline Dumbell press:

55 x 12
65 x 12
65 x 10
65 x 10

Incline flys:

20 x 10
20 x 10
20 x 10

Cable cross overs:

4 x 15

Weighted Dips:

(BW + 90) x 5
(BW + 115) x 5
(BW + 90) x 5

pull ups:

One arm pull ups: (8/side)x 2 sets
Wide grip pull ups: (BW x 8 x 2)
Wide grip lat pull down: 100 reps.

185 lbs post WO bodyweight. Need to get my bf% tested one of these days, but I'm scared to get it checked!

 

[Jitterbug]

You're running yourself into the ground with those 1RM deadlifts, mate. One bad session or week followed by another will keep escalating and you'll get nowhere. Think periodisation and training cycles, get stronger with your sets of 5 or sets of 3, instead of singles.

 

[Fuglydude]

You're running yourself into the ground with those 1RM deadlifts, mate. One bad session or week followed by another will keep escalating and you'll get nowhere. Think periodisation and training cycles, get stronger with your sets of 5 or sets of 3, instead of singles.

Hear ya mang... Looking more for hypertrophy than anything else, but since I'm not on any sauce, I think its important to lift heavy to try and increase natural testosterone.

I think I'll take your advice on the triples. 95% of the meat of my program right now is higher rep hypertrophy work. I still plyometrics/olympic lifting, but mostly as a warm up.

Espi: Shows not til next June.