Short1 - Bodybuilding Competition Log

[the-short-one]

GH BOOST WEEK .................







I.E. - HELL WEEK


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


GIANT SETS 3 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles

NOTE:

DO NOT GO TO ABSOLUTE FAILURE ON ANY OF THE EXERCISES......OTHERWISE YOU WONT MAKE IT THROUGH THE ENTIRE THE WEEK AND WE ARE DRAMATICAL INCREASING THE NUMBER OF WORK SETS FOR EACH BODYPART.


MONDAY

Stiff legged dumbells
Weight assisted chins
Incline DB Press
Side Lateral Raises
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns


TUESDAY

Walking Lunges(12 steps PER leg)
Seated rows - pulling high as per usual
Low cable crossovers - finishing eye level as usual
Seated Machine Overhead PRess
Hammer Curls
DB Kickbacks


WEDNESDAY

Lying Leg Curls
Stiff Arm Pulldowns(should feel identical to the hands/lat thing I have you doing)
Incline DB Flyes
DB Upright rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions


THURSDAY

Bench Step Ups(10 per leg)
Modified Rear Laterals
Incline Press Machine
Seated Dumbbell Press
Preacher curls(BB or DB)
Bench Dips(shoulder permitting...otherwise Vbar pushdowns)


FRIDAY

Seated Leg Curls
Dumbell shrugs
Flat DB Press
DB Side Laterals
Alternate standing DB Curls
Weight Assited Dips







AM CARDIO PLAN BEGINNING THIS WEEK:

M, W, F, Sat
45 minutes steady state, treadmill or elliptical

Tu, TH
45 minutes Stair MILL or Bike



AB WORK: TU AND TH:

STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH

HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds


DIET:

CHANGES THIS WEEK:

DECREASE TOTAL EVERY MEAL EXCEPT FOR 1ST AND PWO BY 20%.....IE - simply reduce overall meal size, keeping the same macro split

WATER STAYS 1.5 GALLON MINIMUM THIS WEEK


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 60 mcg(3 splits)
DAY 2 - 80 mcg(4 splits)
DAY 3 - 80 mcg
Days 4 and 5 - 100 mcg(5 splits)
Days 6 and 7 - 100 mcg


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


T-3......INCREASE to 25 mcg/day




...the drop in cals will yield about a pound of fat loss for the week - the heavy aerobic content of the weight sessions will burn another pound during the week.

We might rotate Deca back in on an EOWeek basis in place of the NPP is the should continues to be an issue.

Holy moses, it's hell week. lolol

I'm looking forward to it.


I've got the sniffles, btw. Left sinus is draining and my eyes are kind of scratchy. I bought some benedril and will take some before bed tonight. I feel good, otherwise - I have energy and don't feel sick. It could be the Melanotan - it messes with my sinuses a little, but I won't know for sure for a day or so.

I took another pic this morning after some adjustments to my back lat spread. Is this any better? I tried to keep from pushing my shoulders too far forward. ( I took this before you gave your most current advice on the posing...)

 

[T-Cake]

Your pictures rule, "Jack"! Too awesome. I officially know nothing about posing, so I'm learning vicariously through you!

Let it be known from this day forward that you will now be referred to as...

Couldn't resist! I'm such a

 

[the-short-one]

Your pictures rule, "Jack"! Too awesome. I officially know nothing about posing, so I'm learning vicariously through you!

Let it be known from this day forward that you will now be referred to as...

Couldn't resist! I'm such a

Hey, thanks!

I want you to know that you're the first person to EVER compare me to barbie. I've never even owned a Barbie. My mom used to buy me dolls once in a while when I was little. I'd take all their clothes off and leave them in the driveway.

I wish they made a bb barbie. That would be cool. I'd buy one of those.

 

[T-Cake]

Hey, thanks!

I want you to know that you're the first person to EVER compare me to barbie. I've never even owned a Barbie. My mom used to buy me dolls once in a while when I was little. I'd take all their clothes off and leave them in the driveway.

I wish they made a bb barbie. That would be cool. I'd buy one of those.

And we'd have to make her a Brunette -- even though I'm a blonde, I'm all for breaking the molds.

She'd be so cute in her little comp suit and her ProTan! We can have, like, add on lats so they can go from relaxed to spread. I'm awesome at this. I should be 5 again -- nothing but toys and cupcakes for me!

 

[jenscats5]

And we'd have to make her a Brunette -- even though I'm a blonde, I'm all for breaking the molds.

She'd be so cute in her little comp suit and her ProTan! We can have, like, add on lats so they can go from relaxed to spread. I'm awesome at this. I should be 5 again -- nothing but toys and cupcakes for me!

Sign me up for 1 also!!

 

[T-Cake]

Sign me up for 1 also!!

We could have bulking Barbie and Cutting Barbie.

Bulking:

Cutting:

Oh man, I'm on a roll tonight.

 

[The Shadow]

YES!!!!


That looks 50% better.....for real.

You are squared up very nicely in that pic......you also have som emidback squeezing going on as well.

 

[Bikini Mod]

YES!!!!


That looks 50% better.....for real.

You are squared up very nicely in that pic......you also have som emidback squeezing going on as well.

I concurr... But it can still be improved upon.

If we both end up in NYC on the 13th I will be only too pleased to help you with your posing if I can. Remember, I never got past the local level of competition so I can only help you but so much. But if I can help in any small way, it would truly be my pleasure.

 

[Sassy69]

That's a nice symmetric pose. I still think you can pull just a little more out but that's just refinement

 

[The Shadow]

I concurr... But it can still be improved upon.

The lats are spread as about as far as they are capable of spreading at this point...which has been THE main point of concern.

Learning arm position ONCE the lats have been taught to flare is easy - its the maximum flaring that is tough....the best arm position in the world will not matter if the lats are hiding.


So yes...it can be obviously be improved upon but its still a fantastic step in the right direction.