Short1 - Bodybuilding Competition Log

[The Shadow]

Recovery week


TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed).......


ALL SETS ARE STRAIGHT SETS.....ONE MINUTE REST BETWEEN SETS



Chest - 4 SETS ON ALL 12 REPS

LOW CABLE CROSSOVERS - the pulley needs to be 8-10 inches form the floor...sometimes that is position one...sometimes two.....step one step away from the pulley....cross over and UP top to eye level.....if these are too hard...move an incline bench set at 30-45 degrees and so them that way......in addition to the normal TUT of 4 - ADD A ONE SECOND SQUEEZE

PEC DEC - unilaterally.....move each arm to the fully contracted position(ie - until arm wont swing anymore......in addition to the TUT of 4 - ADD A ONE SECOND SQUEEZE


HIGH INCLINE DUMBELL PRESS - BENCH AT 45-60 DEGREES - make sure you complete each rep at eye level..as you get tired you will want to drop towards your feet.



Back - 4 SETS ON ALL 12 REPS

STIFF ARM PULLDOWNS

SEATED CABLE ROWS WITH ROPE - PULLING HIGH(BETWEEN CHEST AND CHIN)

MODIFIED WIDE GRIP PULLDOWNS(SHRUG DOWNS).......take a shoulder width grip on bat and FULLY extend ares so that they are straight. KEEP ARMS STRAIGHT and attemp to do the first 1/5 of a pulldown.....by rotating the shoulder a bit...you will be able to move the bar just a few inches......start with 50% of your normal pulldown weight...once you get the feel......you can top out at over 100% of the your normal pulldown weight.

REVERSE DIPS - like the modified pulldowns....you get on a set of dip bars....arms extended....by allowing the midback muscles to relax WHILE YOUR ARMS ARE LOCKED.....you will drop a few inches.....contract the midback muscles(TRAPS) to get back to the fully extended position. AT THE BOTTOM...your traps should be in the same postion as the top part of a shrug.


CHIN BAR HANGS......wide grip on a chinning bar - use wrist straps if necessary....do hangs as long as possible...be sure to completely decompress with each set....obviously no reps....just a hold on as long as possible.




Legs 4 SETS ON ALL 12 REPS

HACKS - feet high, wide and toes pointing out at 45 degrees.....curls your toes under to remind yourself to push from the heels.

DUMBELL STEP UPS - on a bench(or cardio risers) - do ALL REPS for one leg...then switch off

SEATED LEG CURLS(toes pointed OUT) - in addition to the 4 TUT - hold for an extra ONE SECOND

LYING LEG CURLS - (toes pointed in) - 4 TUT hold for additional ONE SECOND

STANDING CALF RAISE(toes pointed IN) - 4 TUT - hols for an additional ONE SECOND



Shoulders 3 SETS 12 REPS ON ALL


FRONT PLATE RAISES - hold a 25 pound weight plate in both hands....if too heavy - hold a 10 in each hand......GO HIGHER THAN PARALLEL TO THE GROUND.....GO TO FOREHEAD LEVEL ON THESE.....PAUSE FOR ONE SECOND IF POSSIBLE

MODIFIED SIDE LATERALS - grab onto the side of the cross over machine and LEAN TOWARD THE SIDE YOU ARE ABOUT TO WORK......go lighter on these(8 pounds)...again - go to FOREHEAD LEVEL AND HOLD FOR THE ADDITIONAL SECOND.


MODIFIED REAR LATERALS...again - HOLD FOR ADDITIONAL ONE SECOND

SEATED DUMBELL SIDE LATERALS - go really light - 5 pounds - maybe even three.....these are little mini-pulses.....from the contracted poistion...only drop the bells a few inches....then right back up








Arms 4 SETS 12 REPS ON ALL

CABLE CURLS - facing away from the pulley

PUSHDOWNS - use a long straight bar - shoulder width grip

DUMBBELL KICKBACKS - puase and squeeze for an ADDITIONAL SECOND AT THE TOP

DOUBLE OVERHEAD PULLEY CURLS(LIKE DOING A DOUBLE BICEP POSE) - HOLD FOR AN ADDITIONAL SECOND






CARDIO PLAN BEGINNING THIS WEEK:

M, W, F

.....45 MINUTES STEADY STATE CARDIO - NO HIIT


TU-TH
35 MINUTES HIIT ON THE BICYCLE


AB WORK: TU AND TH:

STRAIGHT SETS BUT REST ONLY 45-60 SEONDS BETWEEN SETS - 3 SETS EACH

HANGING LEG RAISES - 30 REPS
DECLINE CRUNCHES - 30 REPS
BICYCLE WITH UPPER BODY MOTION - ONE MINUTE
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - ONE MINUTE


DIET:

CHANGES THIS WEEK:

DROP CARBS BY 25% ACROSS THE BOARD FOR EVERY MEAL EXCEPT POSTTRAINING......KEEP THE SAME AS THE PREVIOUS WEEK.

WATER INCREASES TO 1.5 GALLON MINIMUM THIS WEEK


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 20 mcg
DAY 2 - 40 mcg
DAY 3 - 60 mcg
Days 4 and 5 - 80 mcg
Days 6 and 7 - TBA


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


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

S - does the gym have a steam room/sauna??

Also - get a 5 or 7 site caliper test done at the gym and get them to write down the individual sites

 

[Miss24k]

OMG at the fireman ... there is something wrong with me cause all those fireman and Shorty get me thinking of a good plot for an adult film. LOL Great work TSO.

LOL I was thinking the same thing... bad Miss24k bad! lol

 

[superqt4u2nv]

LOL I was thinking the same thing... bad Miss24k bad! lol

See I am not the only perv around these parts

 

[the-short-one]

Its one thing to do your first show, its another to go back & do it again. Some people get hooked & take each show as a challenge to themselves. Some people make a career out of chasing the Ms. O title. There are some amateurs who get the pro card & hang up their suit w/ the title to their name and settle into a very happy non-competing pro life. Others, once they get their pro card, fall back to the bottom of the barrel but on the pro level now.

Every step of the way is a choice of do I continue, is it worth it / or no. Always make sure first & foremost you are competing for yourself. Ultimately you have what God gave you and what you do with it. The girl above will forever be plagued by no boobs first of all. She also has some weird proportions and is very thick in the waist. She also looks like she has the beef such that the 20% softer thing goes against her. She'd look a lot better if she were ripped up some more w/ a little more on her legs. And that doesnt' even go to her chemical enhancement.

But the cool thing is that as long as you are making your primary goal to compete with yourself and be objective about each achievement, you can also stop or pick it back up at any time. That is the one and only important thing to keep in mind. If you get caught up into the more drugs is better, if only I were a little bigger, etc etc etc, then you end up being able to provide the bass part of your local church choir. The criteria for when is it enough, when am I satisfied, when is it worth the sacrifice is all of those things --- because at the end of the day, what is your reward? Even the top people don't exactly have a ripping career unless you're into muscle porn. There's little or no money in it and you will forever have to deal w/ the rest of the mainstream world who basically just stare for a minute, make some dumbass comment and then move on. So... all u gotta do is make yourself happy.

Me personally - you have no idea how bad I"ve wanted to be good enough to feel like I belong on the stage at the Southern States show - 6 yrs at least. TO do a national show was a big fucking deal too. But I also now have a problem in every major joint in my body. I never liked the ups & downs of the fat, I've always had problems cutting down enough in the waist, mostly I don't like being big and yet I'm still 20 lb under weight for competition. Its harder & harder to get the fat off and everything hurts more & more. HOwever the "doing" of the prep has become much more doable for me as far as diet misery, etc, so mentally I'm much more well-prepared. Goals-wise - well - no more BB. Competition-wise - is it important to me to be able to compete, and if yes, is figure sufficiently satisfying to me? No idea. I also have several things I'm trying to accomplish in my personal life because I just can't wait for things to work out the right way any more. But the opportunity to compete is ALWAYS there... there's always another show. I think that is what mostly keeps things in perspective for me. Its not a race to keep getting bigger bigger more more more, etc. Its always there & balance in your life will pay you back more than anything if you can keep that while exploring the world of competition.

*steps back from the podium*

lol...

I'm sorry - I missed your pst when I was doing my log.

I understand all of these things. I just had "a moment" that was bad. It's been the only one, thank goodness.

I never told anyone about it until now. It was something I just kept thinking about and decided I should get off my chest.

 

[the-short-one]

Recovery week


TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed).......


ALL SETS ARE STRAIGHT SETS.....ONE MINUTE REST BETWEEN SETS



Chest - 4 SETS ON ALL 12 REPS

LOW CABLE CROSSOVERS - the pulley needs to be 8-10 inches form the floor...sometimes that is position one...sometimes two.....step one step away from the pulley....cross over and UP top to eye level.....if these are too hard...move an incline bench set at 30-45 degrees and so them that way......in addition to the normal TUT of 4 - ADD A ONE SECOND SQUEEZE

PEC DEC - unilaterally.....move each arm to the fully contracted position(ie - until arm wont swing anymore......in addition to the TUT of 4 - ADD A ONE SECOND SQUEEZE


HIGH INCLINE DUMBELL PRESS - BENCH AT 45-60 DEGREES - make sure you complete each rep at eye level..as you get tired you will want to drop towards your feet.



Back - 4 SETS ON ALL 12 REPS

STIFF ARM PULLDOWNS

SEATED CABLE ROWS WITH ROPE - PULLING HIGH(BETWEEN CHEST AND CHIN)

MODIFIED WIDE GRIP PULLDOWNS(SHRUG DOWNS).......take a shoulder width grip on bat and FULLY extend ares so that they are straight. KEEP ARMS STRAIGHT and attemp to do the first 1/5 of a pulldown.....by rotating the shoulder a bit...you will be able to move the bar just a few inches......start with 50% of your normal pulldown weight...once you get the feel......you can top out at over 100% of the your normal pulldown weight.

REVERSE DIPS - like the modified pulldowns....you get on a set of dip bars....arms extended....by allowing the midback muscles to relax WHILE YOUR ARMS ARE LOCKED.....you will drop a few inches.....contract the midback muscles(TRAPS) to get back to the fully extended position. AT THE BOTTOM...your traps should be in the same postion as the top part of a shrug.


CHIN BAR HANGS......wide grip on a chinning bar - use wrist straps if necessary....do hangs as long as possible...be sure to completely decompress with each set....obviously no reps....just a hold on as long as possible.




Legs 4 SETS ON ALL 12 REPS

HACKS - feet high, wide and toes pointing out at 45 degrees.....curls your toes under to remind yourself to push from the heels.

DUMBELL STEP UPS - on a bench(or cardio risers) - do ALL REPS for one leg...then switch off

SEATED LEG CURLS(toes pointed OUT) - in addition to the 4 TUT - hold for an extra ONE SECOND

LYING LEG CURLS - (toes pointed in) - 4 TUT hold for additional ONE SECOND

STANDING CALF RAISE(toes pointed IN) - 4 TUT - hols for an additional ONE SECOND



Shoulders 3 SETS 12 REPS ON ALL


FRONT PLATE RAISES - hold a 25 pound weight plate in both hands....if too heavy - hold a 10 in each hand......GO HIGHER THAN PARALLEL TO THE GROUND.....GO TO FOREHEAD LEVEL ON THESE.....PAUSE FOR ONE SECOND IF POSSIBLE

MODIFIED SIDE LATERALS - grab onto the side of the cross over machine and LEAN TOWARD THE SIDE YOU ARE ABOUT TO WORK......go lighter on these(8 pounds)...again - go to FOREHEAD LEVEL AND HOLD FOR THE ADDITIONAL SECOND.


MODIFIED REAR LATERALS...again - HOLD FOR ADDITIONAL ONE SECOND

SEATED DUMBELL SIDE LATERALS - go really light - 5 pounds - maybe even three.....these are little mini-pulses.....from the contracted poistion...only drop the bells a few inches....then right back up








Arms 4 SETS 12 REPS ON ALL

CABLE CURLS - facing away from the pulley

PUSHDOWNS - use a long straight bar - shoulder width grip

DUMBBELL KICKBACKS - puase and squeeze for an ADDITIONAL SECOND AT THE TOP

DOUBLE OVERHEAD PULLEY CURLS(LIKE DOING A DOUBLE BICEP POSE) - HOLD FOR AN ADDITIONAL SECOND






CARDIO PLAN BEGINNING THIS WEEK:

M, W, F

.....45 MINUTES STEADY STATE CARDIO - NO HIIT


TU-TH
35 MINUTES HIIT ON THE BICYCLE


AB WORK: TU AND TH:

STRAIGHT SETS BUT REST ONLY 45-60 SEONDS BETWEEN SETS - 3 SETS EACH

HANGING LEG RAISES - 30 REPS
DECLINE CRUNCHES - 30 REPS
BICYCLE WITH UPPER BODY MOTION - ONE MINUTE
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - ONE MINUTE


DIET:

CHANGES THIS WEEK:

DROP CARBS BY 25% ACROSS THE BOARD FOR EVERY MEAL EXCEPT POSTTRAINING......KEEP THE SAME AS THE PREVIOUS WEEK.

WATER INCREASES TO 1.5 GALLON MINIMUM THIS WEEK


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 20 mcg
DAY 2 - 40 mcg
DAY 3 - 60 mcg
Days 4 and 5 - 80 mcg
Days 6 and 7 - TBA


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


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

S - does the gym have a steam room/sauna??

Also - get a 5 or 7 site caliper test done at the gym and get them to write down the individual sites

yes - we have a sauna and a steam room.

I am curious about the dosing for the clen - I've never seen anyone use it this way - (always ramping up and then back down at the end).

 

[The Shadow]

yes - we have a sauna and a steam room.

I am curious about the dosing for the clen - I've never seen anyone use it this way - (always ramping up and then back down at the end).

I know.




If receptor burnout = TOTAL NUMBER of mcg of clen.


Then the time in which burnout occurs isn't important.

Think about a gallon of water.

It doesnt matter how quickly or how slowly you fill it up....it will only hold a certain amount of water.


Side effects(or lack therof) are NOT in indication of efficacy of a product.

Knowing the relationship between natural thyroid, clen and ECA as I posted a few pages back....you will have better results varying the clen dose up and back down(to allow for better tolerance of the shakes) until you hit a maximum dosage while using ECA, than by using eca and clen on 2 off 1 on.

I have seen this time and time again and I feel that the old "usual doing" isnt the BEST way to do something.


Cliff Notes:

clen up and down until max dosage + ECA > clen 2 off 1 on + ECA

 

[the-short-one]

I know.




If receptor burnout = TOTAL NUMBER of mcg of clen.


Then the time in which burnout occurs isn't important.

Think about a gallon of water.

It doesnt matter how quickly or how slowly you fill it up....it will only hold a certain amount of water.


Side effects(or lack therof) are NOT in indication of efficacy of a product.

Knowing the relationship between natural thyroid, clen and ECA as I posted a few pages back....you will have better results varying the clen dose up and back down(to allow for better tolerance of the shakes) until you hit a maximum dosage while using ECA, than by using eca and clen on 2 off 1 on.

I have seen this time and time again and I feel that the old "usual doing" isnt the BEST way to do something.


Cliff Notes:

clen up and down until max dosage + ECA > clen 2 off 1 on + ECA

thank you.

I know without a doubt you always have a good reason for doing things, so I don't usually ask questions unless I can't figure it out myslef, or my curiosity gets the best of me.

Plus, I like to have at least basic knowledge of what I'm doing. lolol

 

[Sassy69]

thank you.

I know without a doubt you always have a good reason for doing things, so I don't usually ask questions unless I can't figure it out myslef, or my curiosity gets the best of me.

Plus, I like to have at least basic knowledge of what I'm doing. lolol

With ANY TRAINER... if you don't get it -- ASK!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Never assume just because whoever is your trainer is some famous person or all that or whatever, you always have the right to ask.

And of course in the process, probably educate a few other people who also don't get it.

 

[The Shadow]

thank you.

I know without a doubt you always have a good reason for doing things, so I don't usually ask questions unless I can't figure it out myslef, or my curiosity gets the best of me.

Plus, I like to have at least basic knowledge of what I'm doing. lolol

Don't hesitate to ask about ANYTHING.

The clen plan is a very different dosing scheme, so I expected a question or two about it......its about doing two things:

a - getting better results from it
b - doing a with fewer sides

 

[the-short-one]

ok...

so new macros will be:

cals = 2500
Protein = 409g
Carbs = 97g
Fat = 50g

or

67%/15%/18%