Short1 - Bodybuilding Competition Log

[The Shadow]

TUT WEEK - TUT = 6 on all exercises(3 second positive:3 second negative unless otherwise listed)



TUT = 6 SECONDS ON EVERYTHING UNLESS OTHERWISE STATED
TOTAL REPS PER SET = 8-10 UNLESS OTHERWISE STATED

Chest 3 CYCLES

GIANT SET:
CABLE cross overs(or pec dec)
Chest Press Machine - inner handles
INCLINE db flyes
Incline DBN press






Back

GIANT SET = 4 CYCLES


Stiff Arm Pulldowns - shoulder width grip
Seated narrow grip cable rows
Seated Rowing machine(adjust seat so that handles are below bust line)
Wide grip(slightly wider than shoulder width)





Legs

GIANT SET 3 cycles

SMITH MACHINE SQUATS - FEET OUT IN FRONT SHOULDER WIDTH STANCE TOES POINTED OUT(PUSH FROM HEELS)

SEATED leg curls

DUMBELL STIFF DEADS

DB(or bb) walking lunges

LYING LEG CURLS

AFTER THE CYCLES ARE COMPLETE - DO THE TREADMILL WORK LISTED BELOW

TREADMILL WORK - 15-25 degrees(max level) and shoot for 1.0 mph LONG STRIDES PUSHING WITH BALLS OF FEET - CONCENTRATE ON SQUEEZING GLUTES ON EACH STEP for 10 minutes(this will actually allow your HR to DROP)...then ramp the speed to 3.5-4.0 mph for another 20 minutes





Shoulders


GIANT SET 3 CYCLES

MODIFIED rear laterals
Seated Dumbell Press
Side laterals
Reverse Pec dec
Front laterals

BICYCLE - steady state - moderate push to get latic acid accumulation form legs - 20 minutes







Arms

GIANT SET - 5 CYCLES


INCLINE CURLS
WIDE GRIP PUSHDOWNS STRAIGHT BAR
PREACHER(or machine) curls
WEIGHT ASSISTED dips





CARDIO PLAN BEGINNING THIS WEEK:


15 minutes gradual warm-up

All-out Interval - 45 seconds
Recovery Interval - 90 seconds

then you will complete 12 intervals followed by a 10 minute cool down and some ab work:


4 Giant sets per session - 90 seconds PER EXERCISE:


Decline situps with someone tossing a light medicine ball to you - vary height, side to side and force....you catch on the way DOWN, toss as you are coming back up.

PASS OFFS - sit on a bench back to back with someone......you pass a heavy medicine ball off to the other person and vice versa....keep going in the same direction for a minute....then switch direction

Crunch Machine



Shoot for 30 seconds per exercise.




DIET: no changes this week.



SUPPLEMENTS THIS WEEK:

I want you to add in some clen this week - AG guys has a great product......draw up 1 ml and dilute to 10 with tap water - this equals 20 mcg per ml.

DAY 1 - 20 mcg
DAY 2 - 40 mcg(2x per day)
DAY 3 - 40 mcg(2x)
Days 4 and 5 - 60 mcg(3x)
Days 6 and 7 - 80 mcg*4x)


.......WITH EACH DOSE - add 500 mg taurine and 100 mg of potassium.


T-3......12.5 mch per day for the entire week.

 

[the-short-one]

okeyyyyyy. I had to order from the AG Guys, so can't start the clen/T3 right away.

 

[The Shadow]

okeyyyyyy. I had to order from the AG Guys, so can't start the clen/T3 right away.

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

 

[the-short-one]

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

I've followed the diet and training to a T, so tell me what you think the problem might be. (that rhymed - hey. I could write a rap tune. lolol)

 

[the-short-one]

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

I have cytomel here, but no clen.


Also - we're having equipment problems at work today - so have to go in. I will do my cardio tues/wed/fri if that's OK.

 

[Sassy69]

here you go:

compared to:

Definite improvement. Does it feel "right"? Its a chest up / and pull lats out. I bet you can pull a little more lat out but its there. You might try keeping your hands further back -- ugh.. that's hard to explain.... eh don't worry about it. I'm trying to do one at work and people are looking at me funny....

Do you know that 'roll out' move that you see the really big guys do? Sort of like watching an eagle spread out his wings? See if you can do that and feel if you can get more of out the spread in a 2 step roll out - this is probably more appropriate to the rear lat - but see if it helps get more width pulled out.

If this makes no sense at all, then just ignore me

 

[The Shadow]

I have cytomel here, but no clen.


Also - we're having equipment problems at work today - so have to go in. I will do my cardio tues/wed/fri if that's OK.

Sure that works..




Also - a lot of good info on the posing......BUT


...REMEMBER - you are going to be on a stage, higher than the judges.

What looks good head on will most likely not be the best angle on stage.

Things like a rear lat spread call for tilting the upper body BACK to the audience.......that calls for a different body angle then if you were looking at eye level.

 

[Sassy69]

So I would think if you can execute the lat spread nicely at eye level, then add the tilt towards the judges - that whole movement is from the waist so the whole lat spread should be locked....

 

[The Shadow]

So I would think if you can execute the lat spread nicely at eye level, then add the tilt towards the judges - that whole movement is from the waist so the whole lat spread should be locked....

Exactly.....the tilt is the key to that...as well as actually pulling on the sides AWAY from the judges to trim that extra bit off the waist.

 

[feisty11975]

TSO-- I have to compliment you on your progress. You look amazing! I have been following this thread from start to now and you are inspiring me! Girl, props to you! I wish you all the luck in the world (not that you really need it) You're gonna blow everyone else out of the water!