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My Contest Prep for The Arkansas State Show

blue_steel74

blue_steel74

New member
Ok guys, after reading JCM's pre contest log, i decided to make my own. My show is August 4th. I started my diet on April 14th, 195lbs @ 6% bf. ive been dieting for 4 weeks today and was at 186.5 lbs on friday. So ive been losing about 1-2lbs a week, which is right on track for me. Im 5'7"

Heres my diet

Meal 1
6 egg whites
1/3 cup oatmeal
1/4 cup almonds
2 tbsp Amino Fuel

Meal 2
6oz chicken breast
4oz sweet potato
1/2 cup green beans

Meal 3
6oz chicken breast
4oz sweet potato
1/4 cup almonds

Meal 4
6 egg whites
1/3 cup oatmeal
2 tbsp amino fuel

Meal 5
4oz chicken breast
4oz sweet potato

Meal 6 (post workout)
2 scoops whey protein
7oz white potato

Now, i change up the order of my meals every few days bc my training scheule changes, but those are my meals.

Heres my contest cycle

Weeks 1-14
Test Cyp- 100mg/week
Test E- 250mg/week

Weeks 8-16
Masteron E- 400/week

Weeks 10-16
Tren Ace- 100mg EOD
Var- 40mg/day
 
dylangemelli said:
how much weight are you trying to lose? let me know... shoot me a pm for any diet help as well bro...
Click to expand...

Im just tryin to come in middleweight, 154 1/4 to 176 1/4. I really actually coulda got by with a 10-12 week diet bc i didnt get fat enough this off season. Im pretty set on my diet, as its been workin well so far. Ill try to put up some pics soon. But i use an iphone app and i cant figure out how to upload em from there
 
I am in for this one man! You sound like you stay in great shape even off season. You should be ready for sure! I see we have a lot of similarities in our diet! I also like your low dose gear approach! I will def be keeping up with u. Good luck man!

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jcmbbfuture said:
I am in for this one man! You sound like you stay in great shape even off season. You should be ready for sure! I see we have a lot of similarities in our diet! I also like your low dose gear approach! I will def be keeping up with u. Good luck man!

Sent from my SCH-I500 using EliteFitness
Click to expand...

Preciste that man. Yea, im just scared to get fat lol. I was 230@ 25% a few years ago. I graduated high school at 245
 
Ok guys, so i hit chest n abs this morning at 430. It was an ok workout. Had a hard time gettin a pump today though. But overall it was good. Started with db incline, then hammer strength incline, then incline flys, db flat superset with pec deck, and finished with hammer strength flat press
 
jcmbbfuture said:
How have things been going man? I haven't seen an update in z few days!

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Click to expand...

Its goin great man. Just been busy and havent had time to update my log. Hit back on tuesday. Killed it with some pull ups, dumbell row, overhand barbell row, hammer strength low row and finished with some light deads. Wednesday i hit shoulders n traps. Did some dumbell military, a few rear delt exercises, and some dumbell lateral raises.

I can definitely tell im dieting because my strength on a few lifts has been down some. But overall ive had great workouts. Im fightin tendonitis in my right bicep/elbow, but just workin through it. Hows ur prep goin?
 
Ok, thursday was legs and it went pretty good. Started with squat and did 225 for 4x12. Then went to dumbell walking lunges with 50's for 8 on each leg, superset with quad extentions 160, for 4x12. Then did some light ham curls and stiff leg deads
 
Hit arms and calves friday. It was a really good workout despite my energy being kinda down. Did some prescher curls 3x12 (80-90lbs) superset with rope extentions 3x12 (90-110lbs). Hammer curls 3x12 (35-40lbs) superset with overhead extentions with cambered bar 3x12 (80-110lbs). Cable straight bar bicep curls 3x12 (80lbs), alt DB curls (35lbs) superset with dips (bodyweight 3x20). Then finished up with some standing calves and donkey calves
 
Ok, so chest n abs were this morning.
Heres my layout

Incline cable flys
5x15-20 (35,35,40,50,60lb)

Incline DB superset with hammer strength incline
DB 3x12 (65,70,80lb)
HS 3x12 (45&25 on each side)

Flat DB tri set w/ hammer strength flys & pec deck
DB 3x12 (70,70,80lb)
HS 3x12 (2 45's, 2 45's, 45&25)
Pec Deck 3x15-20 (110,120,90lb)

Bodyweight dips superset with pushups
2x15

Did 3x20 for obliques and 3x30 machine crunches w/10lb

Workout was pretty good and bumped cardio to 25min today. Overall i feel good, but felt that i need the extra 5 min for cardio now
 
Great workout man. That endurance is pretty impressive. Thatsxa lot of supersets. Lol. Keep killing it man! I am adding in a little low intensity cardio this week my self. Never fun.

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jcmbbfuture said:
Great workout man. That endurance is pretty impressive. Thatsxa lot of supersets. Lol. Keep killing it man! I am adding in a little low intensity cardio this week my self. Never fun.

Sent from my SCH-I500 using EliteFitness
Click to expand...

Preciate it J. I keep that same intensity year round. I love supersets, and that may be why im not just monstrous. Im gna try a lil diff approach this off season to grow more. Ready to be past 207 for a change
 
Ok, so ive been slackin on updating my log, so ill fill u guys in on this week. I hit back on tuesday, it went really good, shoulders n traps wednesday was ok, but not a great workout. Legs on thursday went really good and im still sore. And then i hit arms friday, an got the best arm pump ive had in awhile. I also have more vascularity in my tris now than ever. Weight was at 184 friday, so right on track.

Feelin a lil run down though, but thats to be expected
 
Keep at it bud. I am with u on the run down feel. Lol. If u are getting tri vascularity then u must be pretty lean!

Sent from my SCH-I500 using EliteFitness
 
Ok, so we're 10 weeks out as of saturday that just passed and its goin great. Starting to to see more and more definition and striations, so i think im right on point. Hit a lil chest this morning

BB Incline 3x12 (185)
Hammer Strength Incline 3x12 (45,25 on each side)
Incline Cable Flys 3x10,12,20 (45,40,30)
Flat Dumbell 3x10 (75,65,65) strength sucked on this one
DB Flat flys superset with Hammer strength flys 3x15 (DB 40& HS 45 on each side)

Then i finished with some abs and cardio.
 
So back was today. Started with pullups superset with cable pullovers. Then i went to a lat pulldown and paused at the bottom on each rep to flush blood into my lats. Then went on to t-bar row and did 3 worrking sets and a drop set on the last. Next was dumbbell rows and finished up with straight bar cable row superset with hyper extentions.

I felt really strong today and got a good pump. Workout was so good i took a nap a couple hours later
 
Ok, so i kw its been a few days since i last updated, but the rest of the week went really good. Shoulders n traps wednesday was a good workout, and legs were good on thursday. But friday, my arms looked like there were garden hoses under the skin. Vascularity was CRAZY!!! And all of my muscles look crisper this week
 
destin1 said:
so testC and E huh. curious how u r dosing them each week.
Click to expand...

Well, the test cyp is 200mg from walgreens and im dosing it at 1/2ml on mondays. The enanthate is at 250mg and im dosing it at 1ml on thursday. Already had the Test E when i got my script
 
So chest was this morning and it went really good workout went as follows

Flat Bench- 3x12 (185lbs)
Flat DB- 3x10 (65lbs)
Pec Deck- 3x10 (120lbs)
Incline DB- 3x12 (65lbs)
Hammer Strength Incline- 3x15 (45,25 each side)

Got a great pump and looked really lean today. Everythings coming along nicely. Ready for the next 8 weeks to fly by so i can eat again lol
 
blue_steel74 said:
So chest was this morning and it went really good workout went as follows

Flat Bench- 3x12 (185lbs)
Flat DB- 3x10 (65lbs)
Pec Deck- 3x10 (120lbs)
Incline DB- 3x12 (65lbs)
Hammer Strength Incline- 3x15 (45,25 each side)

Got a great pump and looked really lean today. Everythings coming along nicely. Ready for the next 8 weeks to fly by so i can eat again lol
Click to expand...

Great job man!! Keep killing it!!! I feel u on the ready to eat feel. Lol.

Sent from my SCH-I500 using EliteFitness
 
Ok, so today was back. And it went as follows

Pullups 5x10 (bw)
Close grip lat pulldown/cable pullover 3x10 (140lb)/ 3x12 (90,100 lb)
Hammer Strength low row/high row
3x12 (45,25 each side)/ 3x12-15 (45,25 each side)
Seated straight bar row 3x12 (120lb) paused at the contraction on each rep, hence the light weight
Barbell overhand row 3x10 (185,165)
Back extentions 30,30,15 (bw)


Today was a great day. Had a really good pump and looked super lean this morning. Had a lil vascularity showin up in my obliques. Started my Masteron E last night also, so im excited to see how thats gonna work.
 
Wednesday was shoulders and traps. And it went as follows

All tri sets for delts

Exercise 1
DB side laterals 3x15-20 (25lb)
Cable bent over rear delt flys 3x15 (20lb)
DB front raises 3x12-15 (25lb)

Exercise 2
Single arm DB side lateral 3x15 (25lb)
DB rear delt fly 3x15-20 (30lb)
DB military press 3x20 (25lb)

Exercise 3
Drop set x3 on DB side laterals (25,20,10lb)

Exercise 4
Smith machine rear shrugs superset with front shrugs
3x15 (2 45's each side)

Exercise 4
DB shrugs 3x12 (80lb)

I wanted to do a lil more volume and less weight for delts this week because my right shoulders been botherin me a lil bit. Got a great pump and the light weight actually felt heavy towards the end lol
 
Today was legs and it was as follows

Warmup for 2x20 on quad ext and ham curls

Exercise 1
Squat 3x12 (225lbs)

Exercise 2
Quad ext superset w/leg press
3x20 (120lb ext and 4 plates each side on leg press)

Exercise 3
Single leg quad ext
3x30 (30lb) wanted a good slow contraction on this so i went real light

Exercise 4
Stiff leg deads 3x15 (70lb)

Exercise 5
Lying ham curls 3x12 (120lb)

Legs got a great pump today and theyre already tight. Workout was @ 430am too, as are most of my workouts
 
Keep after it steel! That volume work is tough. Especially at 4:30z good job man!

Sent from my SCH-I500 using EliteFitness
 
Ok, sorry its been awhile since i updated my log but ive been super busy, and not to mention run down from dieting. But last weeks arm workout went rally good. Chest was decent on monday followed by a good back workout yesterday. And shoulders today were really good. Ill just catch you up starting with todays workout. It went as follows

Exercise 1
Cable lateral raised 3x20 (20,30,30)
DB lateral raise 4x15 (25,30,30,30)
Exercise 2
DB rear delt flys superset with cable rear delt flys 4x(15-20)
DB- 30lb
Cable- (15lb)
Exercise 3
DB front raises 4x15 (25,30,25,25)
Exercise 4
DB shrugs 3x15 (70)
BB rear shrugs 3x15-20 (45,25 each side)

Weights comin right on track. Was @ 180lb last friday. We'll see how it is this friday and keep on goin. 7 1/2 weeks out from today. Ready to fine tune everything and come in super shredded hopefully
 
So today was legs and it went a lil somethin like this

Exercise 1
Smith Machine front squat superset with box squats
SM- 4x12-15 (45 each side)
BS- 4x10 (185)

Exercise 2
Quad Ext- 4x15 (120)
2 drop sets to failure (120,90,60)

Exercise 3
Standing single leg Ham curl- 3x20 (15)

Exercise 4
Lying ham curl- 3x12 (120)

The reason for the high reps, supersets and low weight is bc when i got up this morning my lower back was a lil sore from back on tuesday so i decided to take it easier on it today. Got a great pump in the legs and theyre already gettin tight on me
 
Ok, so ive been slackin again on updating my log, but ive had some personal family issues to deal with lately. But everything with contest prep is goin great. Getting leaner amd harder by the day and vascularity is coming along great. 6 1/2 weeks out as of today. Weight was at 179.5 last week so i added another 2 days of low intensity cardio to help bring it on down.
 
Ok, so today was legs and it went really good. I started my Tren Ace tuesday and i can already tell its working bc i had night sweats last night and i couldnt sleep for shit either lol

Exercise 1
Smith front squats 2x10, 1 drop set for 3rd
(185) drop set was (155,105,65)

Exercise 2
DB lunges superset w/quad ext
3x8 lunges (50lb)
3x20,15,12 quad ext (120,160,160)

Exercise 3
Leg press
FST 7x1
12,12,12,12,12,12,10 reps (4 plates each side)

Exercise 4
Standing ham curls
3x20 (15,20,20)

Exercise 5
Lying ham curls
3x12 (120lb)

Legs were fried after this and i still had to do 25 min on the stepper. Strength felt good today, maybe bc of the tren, and maybe not. But either way it was a good workout, espeually with little sleep
 
Arms were this morning and it was ok. Startin to really feel the diet wearing on my energy. But the workout went like this and they were all supersets


Exercise 1
Preacher curls 3x10 (80lbs)
Tricep pressdown 3x15 (150lb)

Exercise 2
Alt DB curls 3x12 (40lb)
Overhead DB ext 3x10 (80lb)

Exercise 3
Inside hammer curls 3x12 (40lb)
Rope ext 3x15 (90lb)
 
blue_steel74 said:
Ok guys, after reading JCM's pre contest log, i decided to make my own. My show is August 4th. I started my diet on April 14th, 195lbs @ 6% bf. ive been dieting for 4 weeks today and was at 186.5 lbs on friday.
Click to expand...


195lbs @ 6% = 183.3lbs LBM, 11.7lbs BF.

Even if you lost 5lbs of muscle, resulting in 178.3lbs LBM, and had 3% BF you total weight would be 183lbs, meaning you should be competing in the light-heavyweight.

Your numbers aren't adding up buddy, and your pics don't tell the same story either.

I dont mean to be discouraging, but 5'7 195lbs @ 6% would be more impressive no doubt.

Attached is me at 5'8 195lbs and probably 6% about 1.5 years ago.
 
OP good luck in your show..you are nowhere near 6% bodyfat in those pictures you posted though. Even UA Iron is closer to 8% in that picture he posted.

I don't think people really understand what 6% looks like
 
Look you assholes, i had it checked by calipers and the lighting in the last pics dont do me any justice but i got tired of ppl askin for pics. I know what my bodyfat is and thats all that matters. So you all can piss off. If u dont like my log, stay off it
 
So everythings comin along nicely as of now. Im getting harder an leaner every day. Strengths up a good bit too. Mondays chest workout was excellent and so was yesterdays back workout. Yesterdays went like this

Exercise 1
BW pullups 3x12

Exercise 2
Rev grip lat pulldown superset w cable pullovers
LP 3x10 (150lb)
CP 3x12 (100lb)

Exercise 3
Underhand BB row 3x12 (185)
Overhand BB row 3x15 (135)

Exercise 4
T Bar row 2x10 (2 plates and a 25, then 3 plates
1 drop set 10,10,10 (3,2,1 plate)

Exercise 5
DB row 3x12 (75,90)

Exercise 6
BW back ext 3x20

Felt really strong today and the pump i got was great. Back was showin alot of detail yesterday
 
Today was shoulders and it went like this

Exercise 1
Behind neck hammer military
Superset w/ DB front raises
MP 3x15 (25 each side) tryin to warmup
FR 3x15 (25)

Exercise 2
DB lateral raises superset w/machine lateral raises
DB 3x15 (30)
Machine 3x25 (60lb) stack only goes to 100

Exercise 3
BB upright rows 3x12 (85lb)

Exercise 4
Cable rear delt superset w DB rear delt
Cable 3x15 (15lb)
DB 3x15 (40,45lb)

Exercise 5
DB shrugs 3x15 (55lb) traps were a lil sore from back workout so took it easy on em

Exercise 6
BB shrugs 3x15 (135)

Shoulders got a great pump today. And ive been fightin a couple injuries too, so thats why my numbers arent ever impressive with shoulders. But i dont care, i got a great pump
 
blue_steel74 said:
Didnt mean to come off as an ass, i was just in a bad mood the other day. But i got it checked using a 7 site jackson pollack formula
Click to expand...

I believe ya man. Good to have people who compete on the board, instead of spring break crowd.

Keep tearing it up!
 
UA_Iron said:
I believe ya man. Good to have people who compete on the board, instead of spring break crowd.

Keep tearing it up!
Click to expand...

You know i will. These last 5 weeks will hopefully fly by. Im gna take next year off to do some serious growing. Hoping to get to 215-220 around 10-12%. We'll see how it goes. I wanna come in light heavy next time i compete
 
Ok so kida hit a lil snag this week. Had a burning in my left lat and went to the doctor to check it out. Told me i have a pulled muscle so i gotta be easy on back day for awhile. Guess ill do what i can and work on some extra posing on that day. Legs yesterday was terrible. Not sure why but i just couldnt get it together. But arms were this morning and they were great. It went like this

All supersets for arms

Exercise 1
BB curls 3x10 (75lb)
Rope ext 3x20 (100,110)

Exercise 2
Alt DB curls 3x12-15 (35lb)
Overhead DB ext 3x12 (85)

Exercise 3
Front Double Bi cable Curl 3x20 (45,50)
Straight bar ext 3x15 (150)

Only did 9 sets and it was enough. Also started my Var @ 50mg today. Bumpin it to 60 in 5 days until the show
 
jcmbbfuture said:
That sucks about the muscle man but just keep chugging along. U got this man!

Sent from my SCH-I500 using EliteFitness
Click to expand...

Got to. Only 5 weeks left. Gotta drop a few carbs out of the diet. Been stuck at 180 for a couple weeks. Upped cardio to 5 days last week and still no change in weight. But not losing muscle either bc strengths up.
 
Well, chest was great yesterday and back went awesome this morning. Id like to log what i did, but honestly the caber has me feelin kinda bad so ill just tell you that it went great, awesome pump and lookin better. The vars really startin to work good too. Had more vascularity in my calves than ever and the pumps are sick
 
Well it just seems to get worse for me guys lol. Found out i have staph on my inner right quad. So i couldnt hit legs today and my antibiotics made me feel like shit today when i woke up. Gonna try to hit arms tomorrow and maybe touch some legs saturday if i can.

But being healthy is my number one priority so im gonna make sure i handle that first. Stayin on diet and gonna train the best i can and hope i can still compete, bc im 4 weeks out this saturday and ive put in alot of hard work for it this year. Guess we'll see how it goes
 
Hit arms today and it went great. Had a doctors apt after that and my doctor admitted me to the hospital for my staph infection. I have cellulitis thats spreading through my leg and they have to put me on IV antibiotics. Hopefully it wont knock me out of the show though
 
Damn man. Hate to hear that bud. I hope all goes well and u get back training asap!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
Damn man. Hate to hear that bud. I hope all goes well and u get back training asap!

Sent from my SCH-I500 using EliteFitness
Click to expand...

Yea, me too. They said i might be here 3-4 days. But they gotta get rid of the infection. Its already lookin better so thats good. But im definitely down abt it, bc it puts me back some, if not completely out of the show. But health is my number one priority so i gotta do what i gotta do
 
Ok guys, so heres an update on me. I got out of the hospital monday night and went back to the gym tuesday. Endurance suffered a lil bit, but strength was good. Although, something happened to my shoulder in the hospital and now for some reason my right lat wont open up to pose or anything else. I literally have to pull it forward.

When i go to raise my right arm up, my shoulder blade moves back instead if forward with my arm. So im just hoping it gets better by 3 weeks so i can still compete. Because if i cant even pose correctly, theres no reason to do it. Just sucks if it screws me up because ive busted my ass for this.

I also gained about 7 lbs while i was in there. Im guessing it was from the antibiotics and sodium in the IV they had to give me. Its just not looking good guys. But as always, im a trooper and ill keep going until i know for sure im unable to do it.
 
Alright everybody, sorry ive been absent on my thread but im back. Were still on for the Arkansas State show and its on August 4th. Been goin to the chiropractor for my shoulder and its getting alot better. So my hopes are up for the show. Were right under 2 weeks out and im super dry, hard and vascular. I did put on a tiny bit of fat from bein in the hospital, but honestly, im not upset about it considering the circumstances. Gonna come in at the top of the middleweight division and hopefully take it. All i can do is my best.

I wanna give a big shout out to JCM on his 2nd place finish this weekend. He shouldve won, but we all know how the politics can be in this sport
 
blue_steel74 said:
Alright everybody, sorry ive been absent on my thread but im back. Were still on for the Arkansas State show and its on August 4th. Been goin to the chiropractor for my shoulder and its getting alot better. So my hopes are up for the show. Were right under 2 weeks out and im super dry, hard and vascular. I did put on a tiny bit of fat from bein in the hospital, but honestly, im not upset about it considering the circumstances. Gonna come in at the top of the middleweight division and hopefully take it. All i can do is my best.

I wanna give a big shout out to JCM on his 2nd place finish this weekend. He shouldve won, but we all know how the politics can be in this sport
Click to expand...

Thanks for your shout out man! U are the man. I have huge respect for your heart and toughness. To be competing after all u have been going through is beyond what most anyone could do! I am pulling hard for u man! Keep killing it and u will be rewarded! Kick some ass!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
Thanks for your shout out man! U are the man. I have huge respect for your heart and toughness. To be competing after all u have been going through is beyond what most anyone could do! I am pulling hard for u man! Keep killing it and u will be rewarded! Kick some ass!

Sent from my SCH-I500 using EliteFitness
Click to expand...

Anytime brother. You know im gonna do my best. The only thing that would keep me out is if i physically couldnt get to the gym or eat. Other than that, nothings gonna stop me
 
blue_steel74 said:
Anytime brother. You know im gonna do my best. The only thing that would keep me out is if i physically couldnt get to the gym or eat. Other than that, nothings gonna stop me
Click to expand...

That's awesome man. Keep at it and dont stop moving forward. U got this!!

Sent from my SCH-I500 using EliteFitness
 
RickRock13 said:
I'm here for the last lap it looks like, but definitely interested in how this goes for you

Good luck man! Kill this last week and go in there big and peeled!
Click to expand...

Doin my best with all the setbacks ive had. Sittin at 179 and shredded. Just got a few more days left
 
Well guys ive got today and tomorrow and then i start my steak an grapefruit and diuretics wed-fri. Lookin forward to saturday night and all the good, shitty food im gonna eat
 
Ok guys, the carb and sodium depletion begins. Didnt sleep for shit last night and im starving to death right now. But if i start eatin now, ill be done by 7pm, so im tryin to tough it out a lil longer
 
Awesome man! Its almost here! Just come in dry and tight and stay confident. Keep us all updated! Wish u the best man!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
When u say carb up u really mean it huh!! Are u worried about the sodium in the pizza?

Sent from my SCH-I500 using EliteFitness
Click to expand...

Hell yea i mean it. Nah im not worried abt sodium. Been doin distilled water for 3 days and i cut my water out at 4pm today. You can have sodium, as long as you dont have water. The carbs and sodium will fill u out , but as long as you dont take in any water, you wont smooth out
 
blue_steel74 said:
Hell yea i mean it. Nah im not worried abt sodium. Been doin distilled water for 3 days and i cut my water out at 4pm today. You can have sodium, as long as you dont have water. The carbs and sodium will fill u out , but as long as you dont take in any water, you wont smooth out
Click to expand...

Got u bud. I was totally o.c.d. about everything but I kept my sodium low and brought in a little water with each meal to load those carbs in my muscles. Is this how u have always done your carb loading?

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jcmbbfuture said:
Got u bud. I was totally o.c.d. about everything but I kept my sodium low and brought in a little water with each meal to load those carbs in my muscles. Is this how u have always done your carb loading?

Sent from my SCH-I500 using EliteFitness
Click to expand...

Ive never done it before
 
Well, it didnt go as planned. I didnt get top 5. But the guy who got 5th didnt have any abs or separation in his legs. And i had cross striations in mine and striated glutes. So needless to say, it was a bullshit placing and everyone said that too
 
blue_steel74 said:
Well, it didnt go as planned. I didnt get top 5. But the guy who got 5th didnt have any abs or separation in his legs. And i had cross striations in mine and striated glutes. So needless to say, it was a bullshit placing and everyone said that too
Click to expand...

Well damn man. That sucks. Dont sweat it though. These things happen sometime. Just jeep your head up and keep getting better and moving forward. Use it as fuel and cone back even better next year.

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
Well damn man. That sucks. Dont sweat it though. These things happen sometime. Just jeep your head up and keep getting better and moving forward. Use it as fuel and cone back even better next year.

Sent from my SCH-I500 using EliteFitness
Click to expand...

Yessir. Just pisses me off. It was obvious he didnt look better than me
 
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