First Bodybuilding Contest Prep Log

[Juicestin]

Hey Guys,

After lurking for a few months I finally become a member of the forum yesterday and have decided to log my preparation for my first ever bodybuilding contest here. My New Member Intro gives a detailed backstory but for a quick overview, I went from a morbidly obese 335# to a relatively lean 204.3# over the past 11 months and now want to prepare for a bodybuilding contest.

The show I picked is the last weekend in September of this year giving me just under 19 weeks to prep. Both my coach and I feel that I can do well in a local NPC show as a middleweight and hope the long prep will allow me to come in towards the top of that weight class, 176.25#. I will include the starting pics I took on Monday to show my starting point and will be posting pics every week or so on this log to display my progress.

This log will cover my diet, training, supplementation, and drugs I will be using to prepare as well as any problems that arise and how I cope with them. I’m going to be completely open and honest with all aspects of my prep and show both my successes and failures. I hope that I can use this log to keep myself accountable, motivated, and focused, monitor my progress, get some feedback and knowledge from other, more experienced members and competitors, help others who may want to try competing, and so I can look back through this prep and before beginning my next prep to evaluate trends, see what worked for me and what did not work for me, etc.

I’m excited for this show and to have a place to log my journey. I’m looking forward to the feedback, suggestions, and experience that other members are willing to share as well. I hope that this log is not only helpful to me but to other members as well.

-Juicestin

 

[Juicestin]

So I figured a good place to start with this log is my starting diet, training, supplementation, and PED protocol. Everything is subject to change as I progress and get leaner but this is the protocol I’m using to start.

Bodybuilding Contest Prep Protocol

Show Date: Saturday,September 28th, 2019
Starting Weight (5/20/19): 204.3#
Target Weight (9/28/19): At or below 176.25# - how lean I am will determine how low I need to go but I want to compete as a middleweight so I need to at least get down to this weight
Minimum Weight Loss Needed: 28.1#
Minimum Average Weight Loss Per Week Needed: 1.5#

Upon Waking Daily
-Drink 10 oz water, 2 oz lemon juice, 1 TBS apple cider vinegar (from the mother), 1⁄4 TSP baking soda, and 1 packet stevia for taste
-Probiotic supplement
-12 oz black coffee with stevia for flavor

Cardio Protocol
45 minute FASTED treadmill walk 6x per week - starting at 3.4 mph with a 6.0 incline, essentially enough to get a good sweat goIng and get me breathing a little heavy

Nutrition and Supplementation Protocol

Training Day Menu
Meal 1, ASAP after fasted cardio
8 oz egg whites
2 whole eggs
1⁄2 scoop whey isolate - I make a shake out of my eggs, egg whites, and peanut butter and use the whey for flavor
90g Cream of Rice
100g blueberries
16g peanut butter
SUPPLEMENTS: 3 g Vit C, 3000 IU Vit D, 400 IU Vit E, (1) B Complex, (1) Super K, 4 g Fish Oil, (2) Curcumin, (2) Citrus Bergamot, (2) Astragalus, 400 mg Milk Thistle

Meal 2, 2.5 - 3 hours after meal 1
8 oz chicken
6 oz white rice OR 9 oz white potato
3 oz broccoli

Meal 3, 2.5 - 3 hours after meal 2
8 oz chicken
6 oz white rice
50g avocado

Meal 4, PREWORKOUT MEAL 30 mins to 1 hour prior to training and 1.5 - 2 hours after meal 3
6 oz chicken
8 oz white rice
12 oz black coffee with stevia for flavor

WEIGHT TRAINING, begin 30 mins to 1 hour after meal 4; 90 - 120 min. sessions depending on what I’m training

Intra-Workout Shake, Sip Throughout Training
1 scoop EAA
1 g Carnitine
10 g Creatine Monohydrate
15g Glutamine
10g Whey Isolate
25g highly branched cyclic dextrin

Meal 5, Post Workout Shake
50 g Whey Isolate
50 g highly branched cyclic dextrin

Meal 6, 45 Min - 1 hour after post workout shake
8 oz beef
8 oz rice OR 12 oz white potato
3 oz broccoli
SUPPLEMENTS: 3 g Vit C, 3000 IU Vit D, 4 g Fish Oil, (2) Astragalus, 400 mg Milk Thistle

Meal 7, 2 - 3 hours after previous meal; within 1 hour before bed
50 g whey isolate
1 scoop Fiber Supp
1 scoop Veggie Supp

Off Day Menu
Meal 1, ASAP after fasted cardio
8 oz egg whites
2 whole eggs
1⁄2 scoop whey isolate - I make a shake out of my eggs, egg whites, and peanut butter and use the whey for flavor
90g Cream of Rice
100g blueberries
16g peanut butter
SUPPLEMENTS: 3 g Vit C, 3000 IU Vit D, 400 IU Vit E, (1) B Complex, (1) Super K, 4 g Fish Oil, (2) Curcumin, (2) Citrus Bergamot, (2) Astragalus, 400 mg Milk Thistle

Meal 2, 2.5 - 3 hours after meal 1
8 oz chicken
6 oz white rice OR 9 oz white potato
3 oz broccoli

Meal 3, 2.5 - 3 hours after meal 2
8 oz chicken
6 oz white rice
50g avocado

Meal 4, 1.5 - 2 hours after meal 3
50 g Whey Isolate
50 g highly branched cyclic dextrin

Meal 5, 1.5 - 2 hours after meal 4
6 oz chicken
8 oz white rice

Meal 6, 2.5 - 3 hours after meal 5
8 oz beef
8 oz rice OR 12 oz white potato
3 oz broccoli
SUPPLEMENTS: 3 g Vit C, 3000 IU Vit D, 4 g Fish Oil, (2) Astragalus, 400 mg Milk Thistle

Meal 7, 2 - 3 hours after previous meal; within 1 hour before bed
50 g whey isolate
1 scoop Fiber Supp
1 scoop Veggie Supp

Training Protocol
My Split is as follows:
Day 1: Heavy Chest, Shoulder, Triceps
Day 2: Heavy Back, Traps, Biceps
Day 3: Thighs and Calves, Hamstring and Glute focus
Day 4: OFF, Abs with cardio
Day 5: Pump Chest, Shoulder, Triceps
Day 6: Pump Back, Traps, Biceps
Day 7: Legs and Calves, Quad Focus
Day 8: OFF, Abs with cardio
REPEAT
I do the same movements in the same order for each of my 6 workouts and focus on progressive overload - if things are working well I’ll stick with the same workouts for up to 16 weeks but if I don’t see the changes I want and I feel training is the reason I’ll switch the workouts after 6 - 8 weeks. My workouts are as follows:

DAY 1: HEAVY CHEST, SHOULDERS, TRICEPS
CHEST; OVERALL THICKNESS AND UPPER CHEST DEVELOPMENT
-Low Incline Dumbbell Press: After a few warm up Sets slowly building in weight, Perform 4 working Sets of 8-10 reps pyramiding up in weight each set and going to total failure on the final set
-Hammer Strength Wide Grip Press: Perform 4 working Sets of 10-12 reps pyramiding up in weight each set and going to total failure on the final set
-Incline Dumbbell Fly: Perform 4 working Sets of 12 - 15 reps pyramiding the weight up each set and going to failure for the final 2 Sets
SHOULDERS; OVERALL SIZE AND ROUNDNESS FROM FRONT TO BACK AND DEVELOPING A MORE CAPPED LOOK
-Smith Machine Shoulder Press: After a warm up set, Perform 3 working Sets of 8 - 10 reps pyramiding up in weight and reaching total failure on the final set
-Machine Lateral Raise: Perform 4 working Sets of 12 - 15 reps pyramiding up in weight and going to failure on the final 2 Sets
-Hammer Strenth Pin Loaded Shoulder Press: Perform 3 working Sets of 10 - 12 reps pyramiding up in weight each set and doing a drop set of approx 25% for the final set reaching total failure on the final set and the drop
SUPERSET WITH
-Bent-Over Seated Rear Delt Dumbbell Raises: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set and doing a drop set of approx 25% for the final set reaching total failure on the final set and the drop
TRICEPS; THICKNESS AND DETAIL PARTICULARLY IN THE OUTER HEAD
-Smith machine close grip bench press: After a warm up set, Perform 4 working Sets of 8 - 10 reps pyramiding up in weight each set
-EZ Bar Incline Skull Crushers: Perform 4 working Sets of 12 - 15 reps pyramiding up in weight each set

DAY 2: HEAVY BACK, TRAPS, AND BICEPS
BACK; OVERALL THICKNESS AND INCREASED DETAIL THROUGH THE ENTIRE BACK
-Deadlifts: After a few warm-up Sets slowly building up in weight, Perform 3 working Sets of 6 reps going as heavy as possible but stopping just short of failure on each set
-Bent Over Barbell Rows: Perform 4 working Sets of 10 - 12 reps pyramiding the weight up each set reaching total failure on the final set
-Hammer Strength Low Row: Perform 3 working Sets of 12 - 15 reps pyramiding the weight up each set reaching failure on the final set
-One Arm Dumbbell Row: Perform 3 working Sets of 8-10 reps pyramiding the weight up on each set and reaching total failure on the final set
TRAPS; OVERALL THICKNESS AND SIZEB
-Barbell Shrug: After a warm up set, Perform 4 working Sets of 10-12 reps going as heavy as possible with a long stretch and hard squeeze at peak contraction
BICEPS; OVERALL THICKNESS AND SIZE
-Shoulder Width Grip Barbell Curl: After a warm up set, Perform 4 working Sets of 10 - 12 reps pyramiding the weight up each set and reaching total failure on the final set
-Uni-lateral Dumbbell Preacher Curl: Perform 4 working Sets of 12 - 15 reps pyramiding the weight up each set and reaching total failure on the final 2 Sets

DAY 3: THIGHS AND CALVES; HAM AND GLUTE FOCUS
HAMS, AND GLUTES WITH PARTICULAR ATTENTION TO ADDUCTOR SIZE AND DETAIL ALONG WITH HAM AND GLUTE SEPARATION, DETAIL, AND THICKNESS
-Adductor Machine: After a warm-up set, Perform 3 working Sets of 12 - 15 reps stopping just shy of failure on each set but concentrating on hard contractions and developing a strong mind muscle connection
SUPERSET WITH
-Abductor Machine: After a warm-up set, Perform 3 working Sets of 12 - 15 reps stopping just shy of failure on each set but concentrating on hard contractions and developing a strong mind muscle connection
-Romanian Deadlift: After a warm up set, Perform 3 working Sets of 8-10 reps going as heavy as possible while stopping just short of failure on each set to prevent injury
SUPERSET WITH
-Uni-Lateral Seated Hamstring Curl: After a warm up set, Perform 3 working Sets of 12 - 15 reps pyramiding the weight up each set and reaching complete failure on the final set
-Wide and High Stance Leg Press: Perform 4 working Sets of 15 reps with feet as far apart and high up on the platform as possible, pyramiding the weight up each set while ensuring tension is kept on the hams throughout the movement, final set is taken to total failure
SUPERSET WITH
-Glute Raise Machine: After a warm-up set, Perform 4 working Sets of 12-15 reps, ensuring tension is kept on the glutes throughout the movements
QUADS; INCREASED DETAIL AND SIZE OF QUAD SWEEP - JUST PUSHING BLOOD INTO THE AREA HERE
- Quad Extension: FST 7; Perform 7 working Sets of 12-15 reps with minimal rest between sets in order to move as much blood as possible into my quads
CALVES; INCREASED DETAIL AND INNER HEAD WIDTH AND THICKNESS
-Seated Calf Raise: after a warm up set, Perform 4 working Sets of 12 - 15 reps, going as heavy as possible and reaching complete failure on the last 2 Sets
-Standing Calf Raise WITH TOES IN FOR INNER HEAD : Perform 3 working Sets of 15 - 20 reps, pyramiding the weight up on each set and taking every set to total failure

DAY 4: CARDIO AND ABDOMINALS
Abdominals - Overall abdominal development, separation, and detail
-Lying Machine Weighted Crunch: Perform 4 Sets of 15 - 20 repack pyramiding the weight up each set
-Bodyweight Hanging Knee Raises (dip rack for elbow support): 3 Sets of 15 - 20 reps
SUPERSET WITH
-Machine Double Crunch: 3 Sets of 15 - 20 reps, pretty sure this machine is Plate Loaded so I can adjust weight to reach desired rep range

DAY 5: PUMP CHEST, SHOULDERS, TRICEPS
CHEST; INCREASED INNER CHEST THICKNESS, OUTER CHEST SWEEP, AND LOWER CHEST DETAIL AND SEPERATION
-Flat Dumbbell Press: After a few warm up Sets slowly building in weight, Perform 4 working Sets of 10 - 12 reps pyramiding up in weight each set and going to total failure on the final set
-Hammer Strength Incline Press: Perform 4 working Sets of 12-15 reps pyramiding up in weight each set and going to total failure on the final set
SUPERSET WITH
-Low Incline Cable Fly (bring bench over to cable crossover): Perform 4 working Sets of 12 - 15 reps pyramiding the weight up each set focusing on outer chest sweep on the eccentric, inner chest thickness on the concentric, and going to failure for the final 2 Sets
SHOULDERS; OVERALL DETAIL AND SEPARATION BETWEEN THE ANTERIOR, MEDIAL, AND POSTERIOR DELTS
-Hammer Strength Shoulder Press: After a warm up set, Perform 3 working Sets of 12 - 15 reps pyramiding up in weight and reaching total failure on the final set
-Dumbbell Lateral Raise: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight and going to failure on the final set
SUPERSET WITH
-Reverse Pec Deck Rear Delt Fly: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set and reaching failure on the final 2 Sets
-Dumbbell Front Raises: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set reaching total failure on the final set
SUPERSET WITH
-Straight Bar Shoulder Width Upright Rows: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set reaching total failure on the final set
TRICEPS; OVERALL SIZE, SEPARATION, AND DETAIL
-Straight bar cable pushdown: After a warm up set, Perform 3 working Sets of 10 - 12 reps pyramiding up in weight each set and reaching total failure on the final set
-Seated Overhead Dumbbell extension: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set and reaching total failure on the final set; weight is not as important as form, hard peak contraction, and controlled eccentric here
SUPERSET WITH
-Rope pushdown: Perform 3 working Sets of 12 - 15 reps pyramiding up in weight each set and reaching total failure on all 3 sets

DAY 6: PUMP BACK, TRAPS, AND BICEPS
BACK: INCREASED LAT WIDTH AND DETAIL, OVERALL THICKNESS AND DETAIL
-Hammer Strength Plate Loaded Lat pull down with hammer grip: After a few warm-up Sets slowly building up in weight, Perform 4 working Sets of 10-12 reps focusing on isolating the lats and reaching total failure on final set
SUPERSET WITH
-Close Grip T-bar rows: Perform 4 working Sets of 10 - 12 reps pyramiding the weight up each set reaching total failure on the final set
-Assisted pull-ups: Perform 3 working Sets of 12 - 15 reps while reducing the assisted weight on each set and going to total failure on the final set
-Close Grip Lat Pulldown: Perform 3 working Sets of 12 - 15 reps pyramiding the weight up on each set and reaching total failure on the final set
SUPERSET WITH
-Hammer Strength Machine Pullover: Perform 3 working Sets of 12 - 15 reps pyramiding the weight up on each set and reaching total failure on the final set
TRAPS; OVERALL THICKNESS AND SIZE
-Plate Loaded Machine Shrug: After a warm up set, Perform 4 working Sets of 15 - 20 reps focusing on perfect form with a long stretch and hard squeeze at peak contraction
BICEPS: INCREASED PEAK, THICKNESS, SEPARATION BETWEEN BICEP HEADS AS WELL AS TRICEPS AND BRACHIALIS, AND OVERALL DETAIL
-Plate loaded preacher curl: After a warm up set, Perform 3 working Sets of 12 - 15 reps pyramiding the weight up each set and reaching total failure on the final set
-Seated Alternating Dumbbell Curl: Perform 3 working Sets of 10 - 12 reps pyramiding the weight up each set and reaching total failure on the final set
SUPERSET WITH
-Dumbbell Hammer Curl: Perform 3 working Sets of 12 - 15 reps pyramiding the weight up each set and reaching total failure on all 3 sets

DAY 7: THIGHS AND CALVES, QUAD FOCUS
QUADS: PRIMARY FOCUS ON INCREASING SIZE OF THE OUTER SWEEP TO CREATE A PRONOUNCED X FRAME ALONG WITH INCREASED DETAIL, SEPARATION, AND QUALITY THROUGHOUT THE QUADRICEPS
-Safety Squats: After a few warm-up sets slowing build up in weight, perform 3 working sets of 6 reps going as heavy as possible but stopping just short of failure on each set in order to prevent injury and put unnecessary strain on muscles other than the quads, hams, and glutes
-Quad Extension: Perform 4 Sets of 12 - 15 reps, pyramiding the weight up on each set and focusing on the top of the movement with a hard squeeze at the peak contraction; final 2 sets will be taken to complete failure
-Close Stance Hack Squats: Perform 3 Sets of 10 - 12 reps with feet about 6 inches apart, pyramiding the weight up each set while ensuring tension is kept on the quads throughout the movement particularly the outer sweep, final set is taken to total failure
-Close Stance Leg Press: Perform 3 Sets of 15 reps with feet about 6 inches apart, pyramiding the weight up each set while ensuring tension is kept on the quads throughout the movement particularly the outer sweep, final set is taken to total failure
CALVES; OVERALL THICKNESS AND WIDTH
-Standing Calf Raise: after a warm up set, Perform 4 working Sets of 12 - 15 reps, going as heavy as possible and reaching complete failure on the last 2 Sets
-Diagonal Calf Raise: Perform 3 working Sets of 15 - 20 reps, pyramiding the weight up on each set, while focusing on a slow, controlled negative and a hard squeeze at the peak contraction of each rep; every set should be taken to total failure

DAY 8: CARDIO AND ABDOMINALS
Abdominals - Overall abdominal development, separation, and detail
-Lying Machine Weighted Crunch: Perform 4 Sets of 15 - 20 repack pyramiding the weight up each set
-Bodyweight Hanging Knee Raises (dip rack for elbow support): 3 Sets of 15 - 20 reps
SUPERSET WITH
-Machine Double Crunch: 3 Sets of 15 - 20 reps, pretty sure this machine is Plate Loaded so I can adjust weight to reach desired rep range

PED Protocol
FIRST 6 WEEKS
1000mg Testosterone Cypionate per week (250mg M, W, Th, Sa)
800mg Equipoise per week (200mg M, W, Th, Sa)
400mg Nandrolone Phenylpropionate per week (100mg M, W, Th, Sa)
75mg TBol per day (25 mg meal 1, 25 mg pre-workout meal, 25 mg post-workout)

And that’s my starting protocol - looking forward to hearing thoughts and experiences of other members.

-Juicestin

 

[Juicestin]

I’m going to log my first 3 workouts of my prep, starting this Monday.

Monday May 20th
45 Min fasted treadmill walk at 3.3 mph with 6.0 vert

650 am - 735 am


PUMP CHEST, SHOULDERS, TRICEPS
Start: 455 pm
Chest
Flat Dumbbell Press
Warmup
2.5# rotater cuff movements x 2
45s
1x15
60s
1x12
75s
1x10
Working Sets
90s
1x12
100s
1x12
110s
1x10
120s
1x8

Hammer Strength Incline Press
2 Plates per side
1x12
2 Plates and a 10 per side
1x10
2 plates a 10 and a 5 per side
1x8 plus 2 partials
1 plate 25 and a 10 per side
1x13
SUPERSET WITH:
Low Incline Cable Fly (bring bench over to cable crossover) - used cybex machine
35#
1x13
40#
1x12
45#
1x10
35#
1x15

Shoulders
Hammer Strength Shoulder Press
Warmup
45# per side
1x15
Working
55# per side
1x12
65# per side
1x11
70# per side
1x6 plus 5 5 second negatives with positive portion forced up

Dumbbell Lateral Raise
25s
1x15
30s
1x15
35s
1x15
SUPERSET WITH
Reverse Pec Deck Rear Delt Fly
165#
1x15
180#
1x15
195#
1x15

Dumbbell Front Raises
20s
1x15
25s
1x15
30s
1x15
SUPERSET WITH
Straight Bar Shoulder Width Upright Row
60#
1x15
70#
1x15
80#
1x15

Triceps
Straight bar cable pushdown
Warmup
60#
1x12
Working
85#
1x12
95#
1x12
105#
1x12

Seated Overhead Two-Handed Dumbbell extension
25s
1x15
30s
1x14
35s
1x12
SUPERSET WITH
Rope push down
42.5#
1x15
47.5#
1x13
40#
1x15

Finish: 650 pm

 

[Juicestin]

Tuesday May 21st

45 Min fasted treadmill walk at 3.3 mph and 6.0 vert
715 am - 8 am

BACK, TRAPS, AND BICEPS
Start: 545 pm
Back
Hammer Strength Plate Loaded Lat pull down with hammer grip
Warmup
Plate per side
2x15
Working
Plate and a 25 per side
1x12
Plates 25 a 10 and a 5 per side
1x12
2 plates and a 5 per side
1x10
2 plates a 10 and a 5 per side
1x10
SUPERSET WITH:
Close Grip T-bar rows
2 plates a 25 and a 5
1x12
2 plates 25 10 and a 5
1x12
3 plates and a 5
1x10
3 plates 10 and a 5
1x10

Assisted pull-ups - I do absolutely perfect form with very light weight on this movement to focus on getting a good squeeze and developing width; every rep is performed from a dead hang
-145#
1x12
-135#
1x12
-125#
1x12

Close grip lat pulldowns
110#
1x15
120#
1x15
130#
1x15
SUPERSET WITH
Hammer Strength Plate Loaded Machine Pullovers
45 and a 10 per side
1x15
45 and 2 10s per side
1x12
45 and a 25 per side
1x10

Traps
Plate Loaded Machine Shrug
2 plates 25 and 10 per side
1x20
3 plates 10 and a 5 per side
1x20
3 plates a 25 and a 10 per side
1x20
4 plates and a 5 per side
1x17

Biceps
Hammer Strength Plate loaded preacher curl
Warmup
35#
1x15
Working
50#
1x12
60#
1x12
65#
1x10 barely last rep was more like a partial
45#
1x14

Seated Alternating Dumbbell Curl
25s
1x12
30s
1x12
35s
1x12
SUPERSET WITH:
Standing Dumbbell Hammer Curl
30s
1x12
35s
1x12
40s
1x12

Finish: 725 pm

 

[Juicestin]

Wednesday May 22nd

45 min treadmill walk at 3.3 mph and 6.0 vert
720 am - 805 am

THIGHS AND CALVES - QUAD FOCUS
Start: 520 pm
Quads
Safety Bar Squats, Shoulder width stance with toes slightly pointed out to focus on quad sweep
Warmup Sets
Bar
2x12
135#
1x8
185#
1x6
225#
1x4
275#
1x3
Working Sets
315#
1x6
320#
1x6
325#
1x6

Quad extension
165#
1x15
175#
1x15
185#
1x15
195#
1x14 total failure

Close Stance Hack Squats - used other hack squat cause my normal hammer Strength one was broke
Working Sets
1 plate per side
1x12
2 plates per side
1x12
3 plates per side
1x11
2 plates and a 25 per side
1x12

Close Stance Leg Press
6 plates per side
1x15
7 plates per side
1x15
7 plates and a 25 per side
1x15 plus 20 second rest pause x6

Calves
Standing calf raises
Warmup Set
150#
1x15
Working Sets
190#
1x15
200#
1x15
210#
1x15
220#
1x15
SUPERSET WITH:
Nitro linear seated calf press
Warmup
125#
1x15
Working
155#
1x15
170#
1x15
180#
1x15
190#
1x15

Finish: 7 pm

 

[Juicestin]

Thursday May 23rd

Start: 725 am did abs first
45 min fasted treadmill walk - 3.3 mph with 6.0 incline for first 15 mins, increased to 3.4 mph for final 30 mins

Abdominals
Lying Machine Weighted Crunch:
Bodyweight + 5#
1x20 wow my abs are still sore and this hurt
Bodyweight + 10#
1x20
Bodyweight + 15#
2x20

Bodyweight Hanging Knee Raises
3x20
SUPERSET WITH:
Hammer Strength Plate-Loaded Double Crunch
Bodyweight + 25#
3x15

Finish: 825 am

 

[Juicestin]

My body is changing quickly and I was down almost 2# from Monday morning to Thursday morning - 204.3# to 202.5#. My first update for my coach is Monday morning so I’ll see what the scale says, what the pics show, and what my coaches thoughts are but the mirror is showing some good changes thus far. Also, there have been no mistakes made - every meal has been consumed on time with no deviations from the plan, every cardio session performed, every workout executed with high intensity, all supplements taken as prescribed. Everything is clicking right now. Anyways, here’s my log from yesterday’s workout:

Friday May 24th

60 min FASTED treadmill walk - first 15 mins at 3.3 mph and 6.0 and final 30 mins at 3.4 mph with 6.0 vert
650 am - 750 am

CHEST SHOULDERS, AND TRICEPS
Start: 525 PM
CHEST
Low Incline Dumbbell press
2.5# rotator cuff moves x 2
Warmup Sets
40s
1x15
55s
1x12
75s
1x10
Working sets
85s
1x12
95s
1x10
105s
1x10
110s
1x8

Hammer strength wide grip Press
2 45s 25 and a 10 per side
1x12
3 45s per side
1x10
3 45s and a 10 per side
1x11
3 45s 10 and a 5 per side

Incline Dumbbell Fly
45s
1x15
50s
1x15
55s
1x12 barely
60s
1x8
Dropx40sx8


SHOULDERS
Smith Machine Shoulder Press - used Hoist Smith machine
Warmup
30 per side
1x12
Working Sets
45 per side
1x10
45 and a 10 per Side
1x6 barely total failure
45 per side - dropped the weight to get back in the rep range
1x12

Machine Lateral Raise
95#
1x15
105#
1x15
115#
1x12
120#
1x12
Dropx80x13

Hammer Strenth Pin Loaded Shoulder Press
65#
1x12
70#
1x12
75#
1x14
Dropx50#x8
SUPERSET WITH:
Bent over Dumbbell Rear Delt Raise
35s
1x15
40s
1x15
45s
1x15
Dropx35#x8

TRICEPS
Close grip smith machine press; used Icarian
Warmup
35# per side
1x12
Working Sets
50# per side
1x10
60# per side
1x10
65# per side
1x8
70# per side
1x7

EZ bar incline bench overhead skull crushers
70#
1x12
80#
1x12
90#
1x12
1x12

Finish: 740 pm

 

[Juicestin]

Saturday May 25th

60 min fasted treadmill walk - first 15 minutes at 3.3 mph with 6.0 incline and final 30 minutes at 3.4 mph with 6.0 incline
705 am - 750 am

BACK, TRAPS, AND BICEPS
Start: 1150 am
BACK
Deadlift
Warmup Sets
Bar
1x12
135#
1x8
225#
1x6
315#
1x6
Working Sets
410#
1x6
420#
1x6
430#
1x6

Overhand barbell row
190#
1x10
220#
1x10
240#
1x10
260#
1x10

Hammer Strength Plate Loaded Low Row
2 plates a 25 and a 5
1x12
3 plates and a 5 per side
1x12
3 plates 10 and a 5 per side
1x12

Dumbbell Row
100s
1x10
110s
1x10
120#
1x10

TRAPS
Barbell Shrug
Working Sets
230#
1x15
260#
1x15
280#
1x15
290#
1x15


BICEPS
Barbell Curl
Warmup Sets
45#
1x12
Working Sets
65#
1x12
75#
1x12
85#
1x12
95#
1x12


Uni-Lateral Dumbbell Preacher Curl
20s
1x12
25s
1x10
30s
1x8
20s
1x15

Finish: 145 pm

 

[Juicestin]

Just realized I left a couple of important things out of my PED protocol. Here it is with the GH and AI included

PED Protocol
FIRST 6 WEEKS
1000mg testosterone Cypionate per week (250mg M, W, Th, Sa)
800mg equipoise per week (200mg M, W, Th, Sa)
400mg Nandrolone Phenylpropionate per week (100mg M, W, Th, Sa)
75mg TBol per day (25 mg meal 1, 25 mg pre-workout meal, 25 mg post-workout)
3 iu Serostim GH ED (1.5 iu upon waking, 1.5 iu before bed)
.25 mg Arimidex EOD

 

[Juicestin]

First Physique Update: Sunday, May 26th, 2019

Starting Weight (5/20/19): 204.3#
Today’s Weight (5/26/19): 199.1#
Total Weight Change: -5.2#

Both my coach and I are happy with the progress thus far. We’re especially pleased with how much my weight came down considering that my food is still pretty high. I haven’t missed a meal, haven’t had any mistakes/cheat meals, the meals have been appropriately timed, every cardio session has been performed fasted except for today’s which I just executed post weight training since I have beach plans with the girl, all weight training sessions have been high intensity, the orals and NPP seem to be having a significant effect already, I feel extremely focused and motivated, and my energy is high so far. Also, today marks exactly 11 months since I began my transformation process and I couldn’t be happier with the overall progress since then - I’m down 135# total and I’m significantly more muscular then I thought I would be when I started! I’m waiting to see if my coach makes any changes to the protocol but it’s doubtful since the progress has been good thus far, however, I’ll update y’all if any adjustments are made. Also, photo updates are attached.

-Juicestin

 

[Juicestin]

Sunday May 26th
45 min treadmill walk - 1st 10 mins 3.3 mph 6.0 incline and final 35 mins 3.4 mph 6.0 incline
1005 am - 1050 am

THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 830 am
LEGS
Adductor
Warmup
190#
1x15
Working
255#
1x15
275#
1x15
295#
1x15
SUPERSET WITH
Abductor
Warmup
190#
1x15
Working
245#
1x15
265#
1x15
285#
1x15

Romanian Deadlift
Warmup
135#
1x10
Working
230#
1x10
260#
1x10
290#
1x10
SUPERSET WITH:
Seated Hamstring Curl
Warmup
70#
1x12
Working Set
90#
1x12
95#
1x12
100#
1x15

High and wide Leg Press
5 plates and a 25 per side
1x15
6 plates per side
1x15
6 plates and a 25 per side
1x15
7 Plates per side
1x18
SUPERSET WITH:
Glute Bridge
60# per side
1x15
75# per side
1x15
85#
1x15
100#
1x15

CALVES
Seated Calf Raise
Warmup Set
45# per side
1x15
Working Set
70# per side
1x15
80# per side
1x15
90# per side
1x15
100# per side
1x15

Standing Calf Raise WITH TOES IN FOR INNER HEAD of the calf
190#
1x20
210#
1x20
230#
1x17
Dropx170#x12

Finish: 10 am

 

[Juicestin]

After reviewing the update and talking on the phone today, my coach decided to keep everything the exact same since it seems to be working well thus far. However, he did ask me to go have a cheat tonight - decided on a burger, fries, and a dessert, probably a slice of cheesecake, from my favorite bar/restaurant - so I’m super excited about that!!

Hope everybody is enjoying the holiday weekend!

-Juicestin

 

[mp46]

Great progress so far and very detailed, but I have to ask, is your coach cool with you basically copy and pasting all of the diet and training plans? I'd think they want the details kept confidential and just have you give a general overview, your coach is obviously putting a lot of time and effort into this and it's basically proprietary information that you're paying for.

 

[Juicestin]

Thanks man! Actually the diet is the only part that’s his - it’s written for me and as we all know copying somebody else’s diet doesn’t help you much. The training protocol I wrote, as well as the drug protocol and he just reviewed that and said he liked it to start. Also, the ancillary supplementation and cardio protocol is mine as well. Plus I don’t think he’d mind honestly cause copying it wouldn’t really do much for anybody except me and there’s no secrets in this game - you eat chicken, rice, and eggs, inject testosterone, and train hard and you get results lol.

 

[mp46]

Damn, I don't know anything about contest prep but that seems like a lot to take on yourself for planning. Even more props for making it happen on your own.

 

[Juicestin]

Thanks man! This is my first time working with somebody in bodybuilding and I totally agree it’s a lot to take on and I’m definitely not saying that I’m taking it on alone - my coaches main thing is looking over what I plan and then making recommendations that I then either take or leave - even the diet is really mostly mine but that’s the one thing he made significant tweaks to (totally changed the preworkout meal I wrote for myself for instance). I really asked him to act as a third eye for me and use the experience and knowledge he has that I have yet to accumulate to tell me from an objective point of view if he likes what I’m doing, doesn’t, and if not what he would change. Also, he’s been helping me with posing and tells me flat out if I look like shit, I look like I’m going in the right direction, or somewhere in between. Honestly, I’m too much of a control freak to fully relinquish control of everything to somebody else and just go on whatever they say - that’s the real honest answer on why I’m doing it this way lolol.

 

[mp46]

I was the same way, I over analyze everything and always seem to need every answer. I did eventually say fuck it and I got on board with MacBuilt here on meso to run 100% of my diet and training, nothing like a contest prep but still looking for results. I have to say that it's the best decision I made. I've gone over the diet and training he gives me and spent hours looking into it and it was like, fuck, I'd have done the same thing or what he came up with is way better. So now I just sit back and do what he tells me, sure it costs more money but what's my time and stress level worth?

 

[Juicestin]

Yeah man I definitley would like to get to that point myself eventually cause it can be stressful and time consuming but at the same time I enjoy the challenge of coming up with protocols that work for my body and then executing them. Also, I think because I just came from being so fat and out of shape that part of me is afraid of what will happen if I let go of the control I feel I have over the changes I’m making. But that’s just something I have to get over if I want to move on to the next level cause you definitely need somebody else to direct and assist you if you want to be really good at something - I can’t think of a sport or athletic endeavor where the best in the world are obtuse enough to think the don’t need somebody to coach them and direct their training, nutrition, etc.

 

[Juicestin]

Monday May 27th
OFF FROM CARDIO

CHEST, SHOULDERS, TRICEPS
Start: 845 am
Chest
Flat Dumbbell Press
Warmup
2.5# rotater cuff movements x 2
45s
1x15
60s
1x12
75s
1x10
Working Sets
90s
1x12
100s
1x10
110s
1x10
120s
1x7

Hammer Strength Incline Press
2 Plates per side
1x12
2 Plates and a 10 per side
1x10
2 plates a 10 and a 5 per side
1x9 and a partial
1 plate 25 10 and a 5 per side
1x15
SUPERSET WITH
Low Incline Cable Fly (bring bench over to cable crossover) - used cybex machine
40# long break between this and the hammer press on this set only due to somebody being on the cables
1x15
45#
1x12
1x12
40#
1x13

Shoulders
Hammer Strength Shoulder Press
Warmup
35# per side
1x15
Working
55# per side
1x12
65# per side
1x12
70# per side
1x8
Dropx45# per sidex8

Dumbbell Lateral Raise
25s
1x15
35s
1x15
40s
1x15
SUPERSET WITH
Reverse Pec Deck Rear Delt Fly
170#
1x15
185#
1x15
200#
1x15

Dumbbell Front Raises
25s
1x15
30s
1x13
35s
1x15
SUPERSET WITH
Straight Bar Shoulder Width Upright Row
70#
1x12
80#
1x12
90#
1x15

Triceps
Straight bar cable pushdown
Warmup
65#
1x12
Working
87.5#
1x12
97.5#
1x12
110#
1x12

Seated Overhead Two-Handed Dumbbell extension
25s
1x15
30s
1x15
35s
1x17
SUPERSET WITH
Rope push down
42.5#
1x15
47.5#
1x15
52.5#
1x15

Finish: 1035 am

 

[Juicestin]

Tuesday May 28th
Start: 7 am did abs first
45 min fasted treadmill walk - 3.4 mph with 6.0 incline for entire 45 mins

Abdominals
Lying Machine Weighted Crunch:
Bodyweight + 5#
1x25
Bodyweight + 10#
1x25
Bodyweight + 15#
2x25

Bodyweight Hanging Knee Raises
3x25
SUPERSET WITH:
Machine Weighted Double Crunch
Bodyweight + 20#
3x20

Finish: 805 am