Short1 - Bodybuilding Competition Log

[RottenWillow]

2-3 hours between meals, dependng on when I wake up. durng the week I wake up at 5 or 6 - on weekends I try to sleep in until 9, so will eat every 2 hours so that I can get them al in.

right now Im just taking deca and GH. Shadow says he will be switching me over to something else soon. I didn't take a AAS on vacation, so have been off for 2 weeks on everything but my otc supps.

This show is an NPC national qualifier. I believe that means that if I win, I qualify for nationals. It would be great, but it's not my goal right now. I'll just be happy to show up in the best condition I can be in, as this is my first show. I already want to do more, tho - so who knows? I guess I need to get through this one and find out what I need to improve on...

glad to see you here, btw. I was hoping you'd show up.

---------

Holy shite that's a lot of eating, mi hermana!

I'll try to not excessively clutter up your journal with a bunch of addtional questions. I'll take it to PM.

Yeah sorry I'm late to the party, but I'm here now & will be reading.

 

[The Shadow]

EXTENDED TUT WEEK - TUT = 8 on all exercises(3 second positive:5 second negative unless otherwise listed - if you get closer to a 4:4 - no big whoop)


Chest

GIANT SET: Run one cycle with as little rest as possible between exercises.....rest 5 minutes vetween cycles - do 5 total cycles

Incline Dumbell Press - 5-8 reps(TUT = 8)
Incline DB Flyes - 5-8 reps (TUT = 8)
Feet Elevated Pushups - MAXIMUM REPS
Cable Cross-overs(or pec dec) - 5-8 reps(TUT=8)




Back

GIANT SET = 5 CYCLES

Chins - MAXIMUM REPS
Medium grip Pulldowns(just past shoulder width) 5-8 reps (TUT = 8)
Modified rear laterals - 5-8 reps (TUT = 8)
Dumbell Shrugs 5-8 reps(TUT=8)
Weighted Hypers(pad BELOW hips) 5-8 reps(TUT = 8)



Legs

GIANT SET 5 cycles

Leg Extensions 5-8 reps - (TUT = 8)
LYING Leg Curls 5-8 reps - (TUT = 8)
WEIGHTED STEP UPS(on a standardish weight bench) - 5-8 reps (8 TUT) - do ALL the reps on the SAME LEG at once...ie - when the right foot touches the bench - it mever leaves until all the reps have been completed)
Dumbell Stiff Deads - 5-8 reps (TUT = 8)
WALKING LUNGES - 10 strides per leg
TREADMILL WORK - 5 degress and shoot for 5.5-7.0 mph for 3 minutes






Shoulders


GIANT SET 5 CYCLES

Side laterals - 5-8 reps - (TUT=8)
STANDING dumbell press 5-8 reps - (TUT = 8)
SEATED incline lateral front raises 5-8 reps - (TUT = 8)
ROPE CABLE upright rows 5-8 reps - (TUT = 8).....I think these are doable with the rope...if they irritate the shoulder...switch to dumbell uprights...
Shoulder Press MACHINE 5-8 reps - (TUT=8)
JUMP ROPE - 5 minutes






Arms

GIANT SET - 5 CYCLES


Incline Dumbell Curls 5-8 reps - (TUT = 8)
Machine(or regular) Preacher Curls 5-8 reps - (TUT=8)
CURL GRIP WEIGHT ASSISTED CHINS - 5-8 reps - (TUT = 8)
Straight bar pushdowns with shoulder width grip - 5-8 reps - (TUT = 8)
Overhead cable extensions - 5-8 reps - (TUT = 8)...I think these are doable as well...if shoulder irritation....switch to one arm overhead db extensions with palm facing forward)
Dumbell Kickbacks - 5-8 reps - (TUT = 8 ).....focus on keeping upper arm ABOVE parallel throughout






CARDIO PLAN BEGINNING THIS WEEK:



In addition to the cardio listed IN the workouts above......we will do 3 HIIT sessions AM.


All three days will be identical in session length - the only yhting that will change will be the apparatus:

SPRINTS (Or treadmill)
ELLIPTICAL
SEATED ROWING
VERSA CLIMBER
BICYCLE


Alternate between the apparatus each session:


HIIT:


All-out Interval - 30 seconds
Recovery Interval - 60 seconds


You will begin this week with a 10 minute warm-up on the exercise of choice.....


then you will complete 10 intervals followed by a 10 minute cool down and some ab work:


3 Giant sets per session:


Hanging leg raises
Swiss ball crunches
Decline crunches(sit ups)
Lying Leg Scissors(alternate which leg goes over and which goes under)
Bicycle(with upper body motion - touching alternate knees and elbows)


Shoot for 30 seconds per exercise.




DIET:


No changes at this time.....I think(and will see) that you lost some fat....with all the changes in lifting and cardio sessions I dont want to change too many things at once.

 

[the-short-one]

yep yep yep.....


diet will change in a couple of days

ok. I weighed myself at the gym on Saturday - 152. Weighed myself again this morning - 152.

December 30, 2006

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell
NO-EXPLODE before workout
PureCEE after workouts and before bed
glutamine afer workout

Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
I scramble all this together with some splenda and cinammon. tastes better.

Meal Three -
9 oz chicen breast
spinach salad with vinigar
diet pepsi


Meal Four -

40 grams whey protein in
skim milk
blueberries
100g. Sweet potatoes
2 glucorell

Meal Five -
8 oz chicken breast
cup of brocolli
diet pepsi

Meal Six

Extended release shake 40 grams of Casein protein in skim milk
1 PureCEE
1 Glucorell


workout:
Arms

Superset

incline Curls With Standing Db Curls(both Arms At Same Time) 4tut
4 x 8/20lb dbs + 4 x 6/25lb dbs


nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench 4tut

4 x 8/50 + 4 x 8/50

concentration(90 Degree) Curls And Db Kickbacks 4tut

3 x 8/25 + 3 x 8/15

workout rating = 6

 

[The Shadow]

Also - we will be switching from Deca(which is a decanoate ester - think long, extended release) to NPP (same nandrolone compound but with a Phenyl Propionate ester - think shorter release).


ANOTHER GENERAL RULE:


Faster acting compounds typically have a higher ANABOLIC:ANDROGENIC ratio.....

 

[the-short-one]

Also - we will be switching from Deca(which is a decanoate ester - think long, extended release) to NPP (same nandrolone compound but with a Phenyl Propionate ester - think shorter release).


ANOTHER GENERAL RULE:


Faster acting compounds typically have a higher ANABOLIC:ANDROGENIC ratio.....

ok. I haven't taken the deca since before I left for vacation. Am I switching right away?




December 31, 2006

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
I scramble all this together with some splenda and cinammon. tastes better.

Meal Three -
9 oz chicen breast
spinach salad with vinigar
diet pepsi


Meal Four -

40 grams whey protein in
skim milk
blueberries
100g. Sweet potatoes
2 glucorell

Meal Five -
8 oz chicken breast
cup of brocolli
1 cup fat free, low sodium chicken broth (I made soup)
diet pepsi

Meal Six

Extended release shake 40 grams of Casein protein in skim milk
1 PureCEE
1 Glucorell

 

[The Shadow]

Go ahead for this week as previous.

 

[the-short-one]

Go ahead for this week as previous.

I'm excited about this new workout schedule. Bring on the torture.

 

[RottenWillow]

Also - we will be switching from Deca....to NPP.

Is the switch to try to avoid the accumulation of sides with long half-life esters, or some other reason?

 

[The Shadow]

Is the switch to try to avoid the accumulation of sides with long half-life esters, or some other reason?

It's reduces *possibility* of sides via shorter 1/2 life.

 

[DieselGunz]

such amazing info in this thread, I am learning from every post!