First Bodybuilding Contest Prep Log

[Juicestin]

What’s up yall? Hope everybody had a great Memorial Day weekend! My girlfriend and I took an extra day off from work yesterday and got 60 Min deep tissue massages. They were amazing and something I’ve been doing every couple of months but I think I’m going to increase the frequency of them to at least once a month if not more to help keep my muscles feeling fresh, joints healthy, and my mind and body rejuvenated in general during my prep. Other than that, everything is going well. Today’s log coming soon.

 

[Juicestin]

Wednesday May 29th
45 Min treadmill walk at 3.4 mph and 6.0 vert
7 am - 745 am

BACK, TRAPS, AND BICEPS
Start: 525 pm
Back
Hammer Strength Plate Loaded Lat pull down with hammer grip
Warmup
Plate per side
1x15
1x12
Working
Plate 25 and a 5 per side
1x12
Plates 25 a 10 5 and a 2.5 per side
1x12
2 plates 5 and a 2.5 per side
1x12
2 plates a 10 and a 2.5 per side
1x12
SUPERSET WITH:
Close Grip T-bar rows
2 plates a 25 10 and a 5
1x12
3 plates and a 5
1x12
3 plates 10 and a 5
1x12
3 plates and a 25
1x12

Assisted pull-ups
-140#
1x12
-130#
1x12
-120#
1x12

Close grip lat pulldowns
120#
1x12
130#
1x12
140#
1x12
SUPERSET WITH
Plate Loaded Machine Pullovers
45 and a 10 per side
1x12
45 and 2 10s per side
1x12
45 and a 25 per side
1x13

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

Biceps
Plate loaded preacher curl
Warmup
35#
1x15
Working
50#
1x12
60#
1x12
65#
1x12
45#
1x15

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

Finish: 705
Really felt stronger in the gym today and I think it was due to the NPP and TBol really starting to have a marked effect along with the Testosterone starting to kick in as well. Really happy with the workout today and hope I can get my strength to continue to increase at this point of the prep since I feel like that will mean I’m at least holding on to the muscle I have if not making some gains. Hoping for the best!

 

[Juicestin]

Thursday May 30th
45 min fasted treadmill walk at 3.4 mph and 6.0 incline
730 am - 815 am

THIGHS AND CALVES - QUAD FOCUS
Start: 505
Thighs
Safety Bar Squats
Warmup Sets
Bar
2x12
135#
1x8
185#
1x6
225#
1x4
275#
1x4
Working Sets
320#
1x6
325#
1x6
330#
1x6

Quad extension
175#
1x12
185#
1x12
195#
1x12
205#
1x14

Hack Squats - used other hack squat cause my normal one was broke
Working Sets
1 plate and a 25 per side
1x12
2 plates and a 25 per side
1x12
3 plates and a 10 per side
1x12
2 plates per side
1x15

Close Stance Leg Press
6 plates per side
1x15
7 plates per side
1x15
8 plates per side
1x15

Calves
Standing calf raises
Warmup Set
150#
1x12
Working Sets
195#
1x15
205#
1x15
215#
1x15
225#
1x15
SUPERSET WITH:
Nitro linear seated calf press
Warmup
125#
1x15
Working
160#
1x15
175#
1x15
185#
1x15
200#
1x15

Finish: 640

 

[Juicestin]

Friday May 31st

45 min fasted treadmill walk - 3.4 mph with 6.0 incline
720 am - 805 am

CHEST, SHOULDERS, AND TRICEPS
Start: 515 pm
Chest
Low Incline Dumbbell press
2.5# rotator cuff moves x 2
Warmup Sets
40s
1x15
55s
1x12
70s
1x10
Working sets
85s
1x12
95s
1x12
105s
1x12
115s
1x10

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

Incline Dumbbell Fly
45s
1x15
50s
1x12
55s
1x12
60s
1x11 and a partial

Shoulders
Smith Machine Shoulder Press
Warmup
30 per side
1x12
Working Sets
45 per side
1x10
45 and a 10 per Side
1x10
45 10 and a 5 per side
1x6
Dropx45 per sidex7

Machine Lateral Raise
80#
1x15
90#
1x15
100#
1x15
110#
1x13
Dropx80x10

Hammer Strenth Pin Loaded Shoulder Press
70#
1x12
75#
1x12
80#
1x15
Dropx65#x6
SUPERSET WITH:
Bent over Dumbbell Rear Delt Raise
35s
1x15
40s
1x15
45s
1x15
Dropx35#x10

Triceps
Close grip smith machine press
Warmup
35# per side
1x10
Working Sets
50# per side
1x10
60# per side
1x8
65# per side
1x8
70# per side
1x7 and a partial

EZ bar incline bench overhead skull crushers
70#
1x12
90#
1x12
100#
1x12
1x10

Finish: 720

 

[Juicestin]

Saturday June 1st
Start: 345 pm did abs first
45 min treadmill - 3.4 mph and 6.0 incline

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

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

Finish: 455 pm

 

[Juicestin]

Second Physique Update: Saturday, June 1st, 2019

Last Update Weight (5/26/19): 199.1#
Today’s Weight (6/1/19): 200.4#
Total Weight Change: +1.3#

This update was a bit disappointing especially because just the day before I had looked the best I looked thus far in the prep. However, for the update I was holding a ton of water particularly in the abdominals for what both my coach and I think was a few reasons - I’ve been working a ton between my full time job and my family business, I had spent the day before taking these pics working outside in the sun from 430 am to 230 pm, I had only slept 4 hours the night before, and the gear is kicking in and we both agreed I need to increase the AI. Overall, we are both still happy with the spot I’m in considering I have 17 weeks left and we still have plenty of room to make adjustments as I get closer and if progress truly stagnates. Small adjustments were made amounting to 25 grams of carbs removed from the daily diet and AI increased from .25 mg Adex EOD to .5 mg Adex 3x per week. Other than that all is well, training is intense and Strength is good, I’m not getting overly hungry yet, and my energy levels are high.

-Juicestin

 

[Juicestin]

Sunday June 2nd
I’m so tired and worn down from the amount I’ve been working and lack of sleep the past couple of days so I took a different approach today and worked with lighter weights but used stricter form and hard contractions at the top of the movements. I ended up getting a great pump from this workout and overall was happy with it considering how little energy I had him going into the gym.

OFF FROM CARDIO

Back, Traps, and Biceps
Start: 355 pm
Back
Deadlift
Warmup Sets
135#
2x8
225#
1x6
315#
1x6
Working Sets
365#
1x6
385#
1x6
405#
1x6

Overhand barbell row
185#
1x10
205#
1x10
225#
1x10
245#
1x10
SUPERSET WITH:
Hammer Strength Plate Loaded Low Row
2 plates per side
1x12
2 plates 10 and a 5 per side
1x12
2 plates and a 25 per side
1x12
2 plates 25 and a 10 per side
1x10

Dumbbell Row
75s
1x12
85s
1x12
95s
1x12

Traps
Barbell Shrug
Working Sets
185#
1x15
205#
1x15
225#
1x15
245#
1x15

Biceps
Warmup
45#
1x12
Working Sets
55#
1x12
65#
1x12
75#
1x12
85#
1x12
Dropx45#x12

Uni-Lateral Dumbbell Preacher Curl
15s
1x12
20s
1x12
25s
1x10
15s
1x15

Finish: 550 pm

 

[Juicestin]

I never posted actual macros for my diet so I’m going to do that here. My diet started at a macro profile of 4,419 cals, 80 F, 439 C, 470 P on training days and 4,283 cals, 80 F, 414 C, 462 P on off days. With the slight adjustments made in the previous update, my macro profile is now 4,319 cals, 80 F, 414 C, 470 P on training days and 4,183 cals, 80 F, 389 C, 462 P on off days.

Also, I realized a couple photos didn’t attach to the update (side relaxed and front lat spread) so i attached them here.

-Juicestin

 

[Juicestin]

Monday June 3rd
45 min fasted treadmill walk - 3.4 mph and 6.0 incline
755 am - 840 am

THIGHS AND CALVES; HAM AND GLUTE FOCUS
Start: 555 pm
Thighs
Adductor
Warmup
190#
1x15
Working
260#
1x15
280#
1x15
300#
1x15
Superset with:
Abductor
Warmup
190#
1x15
Working
250#
1x15
270#
1x15
290#
1x15

Romanian Deadlift
Warmup
135#
1x10
Working
230#
1x10
275#
1x10
295#
1x10
SUPERSET WITH:
Seated Hamstring Curl
Warmup
70#
1x12
Working Set
90#
1x12
100#
1x12
105#
1x11
Dropx70#x13

High and wide Leg Press
6 plates per side
1x15
7 Plates per side
1x15
7 Plates and a 25 per side
1x15
8 plates per side
1x16
SUPERSET WITH:
Glute Bridge
60# per side
1x15
80# per side
1x15
90#
1x15
105#
1x15

Calves
Seated Calf Raise
warmup
45# per side
1x15
Working Set
75# per side
1x15
85# per side
1x15
95# per side
1x15
105# per side
1x15

Standing Calf Raise WITH TOES IN FOR INNER HEAD of the calf
195#
1x20
215#
1x20
235#
1x18
Dropx175#x12

Finish: 725 pm

 

[Mac11wildcat]

Hey bro just a note...these posts are very hard to follow. Try condensing one movement of your workout into a single line. It’s a chore lol.

Keep up the good work!

 

[Juicestin]

Thanks for the suggestion brother. So, for example, something like this?

Deadlift, Warmup: 135# - 1x8, 225# - 1x6, 315# - 1x6; Working: 405# - 3x6

I’ve just been copying and pasting my personal log from my phone notes into here but I want this log to be as enjoyable, informative, and helpful as possible so I’m definitely open to any suggestions members have for me to improve it.

Thanks, I appreciate the support. I’m excited to see your qualifier show photos and to continue following your journey to NAs and an IFBB pro card. My coach is competing there as well but as a HW - hopefully you and him will get to compete in the posedown for the overall.

 

[mp46]

Yes, like that. Honestly I've been glossing over all the posts because it's like reading a spreadsheet. Great to mine data on your end but sucks for the viewers.


Also, it might just be the camera angle but is your torso really that small compared to your legs?

 

[deusromanus]

...Also, it might just be the camera angle but is your torso really that small compared to your legs?

Camera appears to be at knee level. Combined with lens' wide-angle effect...

@Juicestin Good detail (and lots of finger scrolling). Watching thread.

 

[Juicestin]

Yes, like that. Honestly I've been glossing over all the posts because it's like reading a spreadsheet. Great to mine data on your end but sucks for the viewers.


Also, it might just be the camera angle but is your torso really that small compared to your legs?

Yeah I’m going to start doing it as I did my example going forward so y’all can follow along easier.

The camera angle is definitely playing a role but my legs are long compared to my torso plus they’re definitely my most developed body part. My coach asked me to try and get my pics from a more level angle going forward as well rather than having the camera tilted up cause it’s definitely throwing off my proportions and making my legs look bigger and torso smaller than either actually is.

 

[Juicestin]

Camera appears to be at knee level. Combined with lens' wide-angle effect...

@Juicestin Good detail (and lots of finger scrolling). Watching thread.

Yeah the camera is definitely playing a big role in the proportions being off - going to start bringing the camera up higher so it’s closer to lower chest level and then step back a bit so I can get my entire body in the frame.

Thanks brother! Gonna do my best to reduce the necessary finger scrolling to follow along lolol. Glad to hear you’re finding the log detailed cause I’m doing my best to be as thorough with this log as possible. Thanks for following along - I really appreciate the support!

 

[Juicestin]

First log with a new format that (hopefully) will dramatically reduce finger burns from excessive scrolling lol. Thanks for following along and please keep the tips coming.

Tuesday June 4th
45 Min treadmill; 15 mins @ 3.4 mph 6.0 incline, 30 mins @ 3.4 mph 7.0 incline
725 am - 810 am

CHEST, SHOULDERS, TRICEPS
Start: 435 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movements x 2, 50s 1x15, 65s 1x12, 75s 1x10; Working Sets: 90s 1x12, 100s 1x10, 110s 1x10, 120s 1x8
2a. Hammer Strength Incline Press - 90# per side 1x12, 100# PS 1x10, 105# PS 1x8 + 3 partials, 90# PS 1x10 + 2 partials
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45# 1x12, 50#1x8, 40# 1x10 + Dropx30#x8

Shoulders
1. Hammer Strength Shoulder Press -Warmup: 45# PS 1x12; Working: 55# PS 1x12, 65# 1x13, 75# PS 1x8 + 2 partials +
Dropx45#PSx10
2a. Dumbbell Lateral Raise - 25s 1x15, 35s 1x15, 40s 1x15
SUPERSET WITH
2b. Reverse Pec Deck Rear Delt Fly - 175# 1x15, 190# 1x15, 205#1x15
3a. Dumbbell Front Raises - 25s 1x15, 30s 1x15, 35s 1x15
SUPERSET WITH
3b. Straight Bar Shoulder Width Upright Row - 70# 1x15, 80# 1x15, 90# 1x15

Triceps
1. Straight bar cable pushdown - Warmup: 65# 1x12; Working: 90# 1x12, 100# 1x12, 110# 1x12 + Dropx80#x10
2a. Seated Overhead Two-Handed Dumbbell extension - 30s 1x15, 35s 1x15, 40s 1x15
SUPERSET WITH
2b. Rope push down - 45# 1x15, 50# 1x13, 42.5# 1x15

Finish: 630 pm

 

[Juicestin]

Wednesday June 5th
Start: 710 am did abs first
45 min treadmill; 15 mins @ 3.4 mph 7.0 incline, 30 mins @ 3.4 mph 7.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch - Bodyweight + 5# 1x25, Bodyweight + 10#
1x25, Bodyweight + 15# 2x25
2a. Bodyweight Hanging Knee Raises -
1x25, 2x20
SUPERSET WITH
2b. Machine Weighted Double Crunch - 20# 2x20, 1x15

Finish: 820 am

 

[Juicestin]

Thursday June 6th
45 Min treadmill - 15 mins @ 3.4 mph 7.0 incline, 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.5 mph 7.5 incline
725 am - 810 am

BACK, TRAPS, AND BICEPS
Start: 520 pm
Back
1a. Hammer Strength Hammer Grip Pulldown - Warmup: 45# PS 1x15, 1x12; Working: 77.5 PS 1x12, 90# PS 1x10, 100# PS 1x10, 105# PS 1x10
SUPERSET WITH
1b. Close Grip T-bar rows - Warmup: 90# 1x12; Working: 135# 1x12, 145# 1x10, 155# 1x10, 162.5# 1x9
2. Assisted pull-ups - -135# 1x12, -125# 1x12, -115# 1x13
3a. Close grip lat pulldown - 110# 1x15, 120# 1x12, 130# 1x12, 110# 1x12
SUPERSET WITH
3b. Plate Loaded Machine Pullovers - 45# PS 1x15, 55# PS 1x12, 65# PS 1x12, 55# PS 1x13
Traps
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x20, 195# PS 1x20 + Dropx90#PSx20
Biceps
1a. Plate loaded preacher curl - Warmup: 35# 1x15; Working: 50# 1x12, 60# 1x12, 65# 1x13 + Triple Drop: 50#x7, 35#x7, 25#x8
2a. Seated Alternating Dumbbell Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx25sx6
SUPERSET WITH
2b. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx25sx8
Finish: 7 pm

 

[Juicestin]

Friday June 7th
45 min treadmill walk - 15 mins @ 3.4 mph 7.0 incline, 15 mins @ 3.4 mph 7.5 incline, 10 mins @ 3.5 mph 7.5 incline, 5 mins @ 3.4 mph 7.0 incline
715 am - 8 am

THIGHS AND CALVES - QUAD FOCUS
Start: 515 pm
Thighs
1. Safety Squats - Warmup Sets: Bar 1x12, 1x12, 135#1x8, 185# 1x6, 225# 1x4, 275# 1x3; Working Sets: 325# 1x6, 330# 1x6, 335# 1x6
2. Quad extension (had to use cybex cause hammer Strength was broke) - 120# 1x12, 140# 1x12, 160# 1x12, 180# 1x11 + Dropx120#x6
3. Hack Squats (used other hack squat cause my normal one was broke) - 70# PS 1x12, 115# PS 1x12, 160# PS 1x12 + Dropx90#PSx9
4. Close Stance Leg Press - 270# PS 1x15, 315# PS 1x15, 360# PS 1x15
Calves
1a. Standing calf raises - Warmup: 160# 1x12; Working: 200# 1x15, 210# 1x15, 220# 1x15, 230# 1x15
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 125# 1x15; Working: 165# 1x15, 180# 1x15, 190# 1x15, 205# 1x13 + Double Drop 145#x10, 115#x15
Finish: 7 pm

 

[Juicestin]

Third Physique Update: Saturday June 8th, 2019

Today’s Weight (6/8/19): 196.4#
Last Update Weight (6/1/19): 200.4#
Total Weight Change: -4#

I made great progress over the past week. The small reduction of carbs, just 25 grams, and the slight increase in AI dosage made a tremendous difference in results. I’m not all too concerned about the scale although that showed a 4# reduction but more excited what the progress photos showed which was a significant increase in separation and detail through all muscle groups but it was particularly noticeable in the thighs. My coach and I agreed that nothing needed to change for now since the current protocols are working well and we agreed that I should have a big cheat meal which was chicken tenders, a bacon cheeseburger with curly fries, and a slice of warm apple pie. I have exactly 16 weeks left to show day from this update and there are still plenty of tools left in the shed so both my coach and I feel I’m in a great spot. Training is going well, im not experiencing any negative sides from the gear despite the higher dosages, I’m having some bouts of low energy and hunger some days but nothing crazy or unexpected, and mentally I’m extremely motivated and focused to continue progressing and to do whatever is necessary to achieve the best level of conditioning possible. Progress photos are attached.

-Juicestin