First Bodybuilding Contest Prep Log

[Juicestin]

Saturday June 8th
45 min treadmill walk - 15 mins @ 3.4 mph with 7.0 vert, 15 mins @ 3.4 mph with 7.5 vert, 15 mins @ 3.5 mph with 7.5 vert
7 am - 745 am

CHEST, SHOULDERS, AND TRICEPS
Start: 1150 am
1. Low Incline Dumbbell press - Warmup:
2.5# rotator cuff moves x 2, 40s 1x15, 55s 1x12, 70s 1x10; Working: 85s 1x12, 95s 1x10, 105s 1x10, 95s 1x13 + dropx65sx8
2. Hammer strength wide grip Press - 125# PS 1x10, 135# PS 1x10, 145# PS 1x10, 150# PS 1x8 and 2 partials + dropx90#PSx8
3. Incline Dumbbell Fly - 45s 1x12, 50s 1x12, 55s 1x12, 60s 1x10+ dropx40#x8
Shoulders
1. Smith Machine Shoulder Press - Warmup: 30# PS 1x12; Working: 45# PS 1x10, 55# PS 1x8, 50# PS 1x10 + Dropx25#PSx15
2. Machine Lateral Raise - 80# 1x15, 90# 1x15, 100# 1x15, 110#1x15 + Dropx80x10
3a. Hammer Strenth Pin Loaded Shoulder Press - 70# 1x12, 80# 1x12, 90# 1x13+ Dropx70#x6
SUPERSET WITH
3b. Seated Bent Dumbbell Rear Delt Raise - 35s 1x15, 40s 1x15, 45s 1x15 + Dropx35#x10
Triceps
1. Close grip smith machine press - Warmup: 35# PS 1x10; Working: 50# PS 1x10, 60# PS 1x8, 65# PS 1x7, 55# PS 1x8 + dropx45#PSx4
2. EZ bar incline bench overhead skull crushers - 70# 1x12, 80# 1x12, 90# 1x12, 100# 1x12 + dropx70#x8
Finish: 205 pm

 

[Juicestin]

Sunday June 9th
Start: 220 pm did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.0 incline, 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.5 mph and 7.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch - Bodyweight + 5# 1x25, Bodyweight + 10# 1x25, Bodyweight + 15# 2x25
2a. Bodyweight Hanging Knee Raises - 3x25
SUPERSET WITH
2b. Machine Weighted Double Crunch - 15# 1x20, 20# 1x15, 25# 1x15
Finish: 345 pm

 

[Juicestin]

Monday June 10th
OFF FROM CARDIO

BACK, TRAPS, AND BICEPS
Start: 1155 am
Back
1. Deadlift - Warmup: 135# 2x8, 225# 1x6, 315# 1x6; Working: 415# 1x6, 425# 1x6, 435# 1x6
2. Overhand barbell row - 195# 1x10, 225# 1x10, 245# 1x10, 265# 1x8
3. Hammer Strength Plate Loaded Low Row - 125# PS 1x12, 145# PS 1x10, 155# PS 1x12 + Dropx90#PSx9
4. Dumbbell Row - 100s 1x10, 110s 1x10, 120# 1x10
Traps
1. Barbell Shrug - 235# 1x15, 265# 1x15, 285# 1x15, 295# 1x15 + double drop 225#x10 135#x15
Biceps
1. Barbell Curl - Warmup: 45# 1x12; Working: 65# 1x12, 75# 1x12, 85# 1x12, 95# 1x12 + double drop 65#x8 45#x7
2. Uni-Lateral Dumbbell Preacher Curl - 20s 1x12, 25s 3x11 + dropx15sx10
Finish: 155 pm

 

[Btcowboy]

Nice work keep at it

 

[Mac11wildcat]

When I say this i mean it to be helpful and in no way condescending; you need to get posing help ASAP. Do not wait until 2 weeks out to try and fix it. A lot of your poses are WAY off and none of them optimized for your physique.

Don’t let your hard work be diminished or negated by the inability to present yourself. Proper posing can add places to your final result.

 

[Juicestin]

Nice work keep at it

Thanks brother much appreciated!

 

[Juicestin]

When I say this i mean it to be helpful and in no way condescending; you need to get posing help ASAP. Do not wait until 2 weeks out to try and fix it. A lot of your poses are WAY off and none of them optimized for your physique.

Don’t let your hard work be diminished or negated by the inability to present yourself. Proper posing can add places to your final result.

I don’t take constructive criticism as condescending so please don’t hesitate to point out weaknesses and places you see me needing improvement. I’m totally new to this and this is my first time trying to pose with a purpose other than just observing basic physique changes so I know I need ALOT of work. Can you give me some examples of changes you would make on certain poses? Also, curious to hear what you see as my strengths and what you see as my weaknesses? I’ve been training for a little less than a year so I know I have ALOT of improvements to make and I’m curious to hear from somebody with way more experience than me what their eye sees looking at my physique. Thanks man and please keep the criticism, suggestions, and tips coming!

 

[Juicestin]

Tuesday June 11th
45 min fasted treadmill walk - 3.4 mph and 7.0 incline
720 am - 805 am

THIGHS AND CALVES; HAMSTRING AND GLUTE FOCUS
Start: 515 pm
THIGHS
1a. Adductor - Warmup: 190# 1x15; Working: 265# 1x15, 285# 1x15, 305# 1x15
Superset with
1b. Abductor - Warmup: 190# 1x15; Working: 255# 1x15, 275# 1x15, 295# 1x15
2. Lying Hamstring Curl - 80# 1x15, 95# 1x15, 110# 1x12, 120# 1x12 + double drop 90#x6 60#x8
3a. High and wide Leg Press - 225# PS 1x15, 270# PS 1x15, 315# PS 1x15, 360# PS 1x15
SUPERSET WITH
3b. Glute Bridge - 60# PS 1x15, 70# PS 1x15, 80# PS 1x15, 90# PS 1x15
4a. Unilateral Seated Hamstring Curl - 45# 1x12, 50# 1x12, 55# 1x12, 60# 1x10 + dropx45#x8
SUPERSET WITH
4b. Unilateral Standing Hamstring Curl - 25# PS 1x12, 30# 1x15, 35# 1x15, 40# 1x12 + dropx25#x10
5. Quad Extvension - FST 7: 120# 7x12
Calves
1. Seated Calf Raise - Warmup: 45# PS 1x15; Working: 80# PS 1x15, 90# PS 1x15, 100# PS 1x15, 110# PS 1x15 + double drop 90#PSx89 70#PSx10
2. Standing Calf Raise WITH TOES IN - 200# 1x20, 220# 1x20, 240# 1x17 + double Drop 180#x10 120#x12
Finish: 655 pm

 

[Mac11wildcat]

I don’t take constructive criticism as condescending so please don’t hesitate to point out weaknesses and places you see me needing improvement. I’m totally new to this and this is my first time trying to pose with a purpose other than just observing basic physique changes so I know I need ALOT of work. Can you give me some examples of changes you would make on certain poses? Also, curious to hear what you see as my strengths and what you see as my weaknesses? I’ve been training for a little less than a year so I know I have ALOT of improvements to make and I’m curious to hear from somebody with way more experience than me what their eye sees looking at my physique. Thanks man and please keep the criticism, suggestions, and tips coming!

With your short training history I wouldn’t focus on weaknesses and strengths right now. Just focus on building the best base you can and let things grow where they will.

Posing is EXTREMELY hard to critique via text, I’ve tried it and failed. I don’t want to confuse you. If it were me I’d find someone reputable to FaceTime with (or find someone local) and grab a couple sessions with them.

 

[Juicestin]

With your short training history I wouldn’t focus on weaknesses and strengths right now. Just focus on building the best base you can and let things grow where they will.

Posing is EXTREMELY hard to critique via text, I’ve tried it and failed. I don’t want to confuse you. If it were me I’d find someone reputable to FaceTime with (or find someone local) and grab a couple sessions with them.

Yeah I got ya on both points. My coach is going to bring me along on his posing tutorials with his coach, who is an Olympia competitor, at his coaches Home gym once he gets within 12 weeks of show which is in just a couple weeks now. The plan is to head there once a week since it’s only about an hour away to train and then do a 1 hour posing practice session. Also, once I get within 12 weeks he wants me to practice what I learn everyday for 15 minutes and to send him a video of me running through the poses at least twice a week in addition to my weekly check in progress photos. I’m hoping that learning from him and his coach will get my posing at least serviceable by the time I get on stage for this show. I’m definitely excited to work on it cause I know how much of an impact it can have when you pose effectively and his coach has been a top competitor for a number of years now so to have the opportunity to learn from somebody of his caliber makes me really want to do my best so he doesn’t feel like I’m wasting his time and not truly putting my all into it. Again, thanks for the critique man and please don’t hesitate to point out things you see as I continue with my prep.
Also, congrats on your awesome showing at the qualifier and I’m really pumped to see what you do at a national level show with a true peak week and more time to diet. I think a pro card is in your near future!

 

[Mac11wildcat]

Yeah I got ya on both points. My coach is going to bring me along on his posing tutorials with his coach, who is an Olympia competitor, at his coaches Home gym once he gets within 12 weeks of show which is in just a couple weeks now. The plan is to head there once a week since it’s only about an hour away to train and then do a 1 hour posing practice session. Also, once I get within 12 weeks he wants me to practice what I learn everyday for 15 minutes and to send him a video of me running through the poses at least twice a week in addition to my weekly check in progress photos. I’m hoping that learning from him and his coach will get my posing at least serviceable by the time I get on stage for this show. I’m definitely excited to work on it cause I know how much of an impact it can have when you pose effectively and his coach has been a top competitor for a number of years now so to have the opportunity to learn from somebody of his caliber makes me really want to do my best so he doesn’t feel like I’m wasting his time and not truly putting my all into it. Again, thanks for the critique man and please don’t hesitate to point out things you see as I continue with my prep.
Also, congrats on your awesome showing at the qualifier and I’m really pumped to see what you do at a national level show with a true peak week and more time to diet. I think a pro card is in your near future!

Sounds like a good plan. And thanks for the kind words bro.

 

[Juicestin]

Wednesday June 12th
45 Min fasted treadmill walk - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.5 mph and 8.0 incline
715 am - 815 am

CHEST, SHOULDERS, TRICEPS
Start: 510 pm
Chest
1. Flat Dumbbell Press - Warmup: 2.5# rotater cuff movements x 2, 50s 1x15, 65s 1x12, 80s 1x10; Working: 90s 1x10, 100s 1x10, 110s 1x10, 120s 1x6 + double drop 80sx6 60sx6
2a. Hammer Strength Incline Press - 90# PS 1x12, 100# PS 1x10, 105# PS 1x9 and a partial, 95# PS 1x9 + dropx70#PSx8
SUPERSET WITH
2b. Low Incline Cable Fly - 40# 1x12, 45# 1x12, 50# 1x10, 40# 1x12 + Dropx30#x10
Shoulders
1. Hammer Strength Shoulder Press -Warmup: 45# PS 1x12; Working: 55# PS 1x12, 65# PS 1x12, 75# PS 1x8 + Dropx45#PSx10
2a. Dumbbell Lateral Raise - 30s 1x15, 35s 1x15, 40s 1x15 + dropx25sx9
SUPERSET WITH
2b. Reverse Pec Deck Rear Delt Fly - 180# 1x15, 195# 1x15, 210# 1x12 + dropx165#x10
3a. Dumbbell Front Raises - 25s 1x15, 30s 1x15, 35s 1x15 + Dropx20sx10
SUPERSET WITH
3b. Straight Bar Shoulder Width Upright Row - 70# 1x15, 80# 1x15, 90# 1x10 + dropx50#x10
Triceps
1. Straight bar cable pushdown - Warmup: 65# 1x12; Working: 95# 1x12, 105# 1x12, 115# 1x11 + double drop 85#x6 60#x8
2a. Seated Overhead Two-Handed Dumbbell extension - 30s 1x15, 35s 1x15, 40# 1x15
SUPERSET WITH
2b. Rope push down - 42.5# 1x15, 47.5# 1x15, 50# 1x11 + double drop 35#x8 25#x10
Finish: 7 pm

 

[Juicestin]

Thursday June 13th
Start: 710 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 7.5 incline, 15 mins @ 3.4 mph and 8.0 incline, 15 mins @ 3.4 mph and 8.5 incline

ABDOMINALS
1. Lying Machine Weighted Crunch - Bodyweight + 5# 1x25, Bodyweight + 10# 1x25, Bodyweight + 15# 2x25
2a. Bodyweight Hanging Knee Raises - 3x20
SUPERSET WITH
2b. Machine Weighted Double Crunch -
Bodyweight + 10# 3x20
Finish: 815 am

 

[Juicestin]

Friday June 14th
45 Min treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
705 am - 750 am

BACK, TRAPS, AND BICEPS
Start: 5 pm
Back
1a. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15; Working: 70# PS 1x12, 80# PS 1x12, 90# PS 1x10, 1x10 dropx45#PSx9
SUPERSET WITH
1b. Close Grip T-bar rows - Warmup: 135# 1x10; Working: 160# 1x10, 170# 1x10, 180# 1x10, 1x9 + dropx135#x6
2. Assisted pull-ups - -130# 1x12, -120# 1x12, -110# 1x12 + dropx-170#x10
3a. Close grip lat pulldown - 110# 1x12, 120# 1x12, 130# 1x13 + dropx95#x10
SUPERSET WITH
3b. Plate Loaded Machine Pullovers - 45# PS 1x12, 55# PS 1x12, 65# PS 1x12 + dropx45#PSx8
Traps
1. Plate Loaded Machine Shrug - 115# PS 1x20, 135# PS 1x20, 160# PS 1x20, 180# PS 1x17 + double drop 135#PSx12, 90#PSx12
Biceps
1. Plate loaded preacher curl - Warmup: 35# 1x15; Working: 50# 1x12, 60# 1x12, 70# 1x11 + Triple Drop 50#x6, 35#x6, 25#x5
2. Seated Alternating Dumbbell Curl - 30s 1x12, 35s 1x12, 40s 1x11 + Dropx25x5
3. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx25x8
Finish: 630

 

[FourOneDeuxFitt]

Keep up the good work man. Just because you don’t see people hitting the like button and chiming in doesn’t mean there aren’t a bunch of silent followers.

Great dedication in your prep. Running a log is a great way to help stay accountable and mainly for yourself to look back on for the future. I know you have it posted somewhere in your log but what’s your cycle look like for your prep? If that’s between you and your coach that’s very understandable if you don’t wish to share. Just out of curiosity..

 

[Juicestin]

Keep up the good work man. Just because you don’t see people hitting the like button and chiming in doesn’t mean there aren’t a bunch of silent followers.

Great dedication in your prep. Running a log is a great way to help stay accountable and mainly for yourself to look back on for the future. I know you have it posted somewhere in your log but what’s your cycle look like for your prep? If that’s between you and your coach that’s very understandable if you don’t wish to share. Just out of curiosity..

Thanks brother! Definitely enjoying keeping this log for the reasons you mentioned (accountability, reference point) and if there are people following along who are getting something out of it then I would consider the log a major success.

Concerning the cycle, I’m a totally open book and both my coach and I agree that there’s no reason to not share my protocols cause they’re individual to me and have little to no value if somebody else were to copy them. With that said, my starting cycle is:
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Turinabol every day (25 mg meal 1, 25 mg pre workout, 25 mg post workout)
3 iu PHARMA GH (Serrano Serostim; all 3 iu first thing in the morning)
.5 mg Arimidex 3x per week (M, W, F; I never aromatize much so we started at .25 mg EOD but we quickly realized I needed more with all the wet compounds and upped to the current dosage which has been perfect)
This was tentative based on results but it’s worked well thus far so we decided to keep this cycle until I have 10 weeks left. At that point, the plan is to drop the NPP and Turinabol and add in Primo, Tren Ace, and Masteron each at approx 350 mg per week and POSSIBLY up GH to 4 iu. Then, with about 6 weeks left, we will drop EQ, switch to Test Prop at about 700 mg per week, and add winstrol at 50 mg per day. This is all tentative and subject to change and what we do from 6 weeks is all gonna be dependent on what I look like. Please feel free to ask any other questions or make any suggestions you have man!

-Juicestin

 

[Mac11wildcat]

Thanks brother! Definitely enjoying keeping this log for the reasons you mentioned (accountability, reference point) and if there are people following along who are getting something out of it then I would consider the log a major success.

Concerning the cycle, I’m a totally open book and both my coach and I agree that there’s no reason to not share my protocols cause they’re individual to me and have little to no value if somebody else were to copy them. With that said, my starting cycle is:
1000 mg Testosterone Cypionate per week (250 mg M, W, Th, Sa)
800 mg Equipoise per week (200 mg M, W, Th, Sa)
400 mg Nandrolone Phenylpropionate per week (100 mg M, W, Th, Sa)
75 mg Turinabol every day (25 mg meal 1, 25 mg pre workout, 25 mg post workout)
3 iu PHARMA GH (Serrano Serostim; all 3 iu first thing in the morning)
.5 mg Arimidex 3x per week (M, W, F; I never aromatize much so we started at .25 mg EOD but we quickly realized I needed more with all the wet compounds and upped to the current dosage which has been perfect)
This was tentative based on results but it’s worked well thus far so we decided to keep this cycle until I have 10 weeks left. At that point, the plan is to drop the NPP and Turinabol and add in Primo, Tren Ace, and Masteron each at approx 350 mg per week and POSSIBLY up GH to 4 iu. Then, with about 6 weeks left, we will drop EQ, switch to Test Prop at about 700 mg per week, and add winstrol at 50 mg per day. This is all tentative and subject to change and what we do from 6 weeks is all gonna be dependent on what I look like. Please feel free to ask any other questions or make any suggestions you have man!

-Juicestin

How many cycles deep are you?

 

[Juicestin]

Fourth Physique Update: Saturday June 15th, 2019

Today’s Weight (6/15/19): 197.1#
Last Update Weight (6/8/19): 196.4#
Total Weight Change: +.7#

I had another great week and made some more solid progress. Although the scale went up slightly, the photos show that I’m markedly leaner and harder then I was in last week’s update photos. I have 15 weeks left to show from this update and both my coach and I feel we’re on a great track with plenty of room for adjustments in all aspects of the protocol to keep progress coming. There are no fat burners being used yet, cardio is still at 45 mins LISS 6x per week, I’m using essentially all “wet” anabolics, and I’m eating over 4,000 calories daily. Small adjustments were made to the diet, amounting to a 25 gram carbohydrate, 100 calorie reduction. My current Macro profile is now 4,225 cals, 80 F, 411 C, 467 P on training days and 4,109 cals, 80 F, 390 C, 459 P on off days; the difference in macros from training days to off days is just the absence of my Intra workout shake and everything else is exactly the same. Progress photos are attached.

-Juicestin

 

[Juicestin]

How many cycles deep are you?

Oooh I don’t know honestly. I did a bunch of small cycles when I was younger and competed in a couple sports but they were performance based and not solely with the goal of muscle gain. Since I got in my accident, got fat, and started my transformation, this would be my 3rd “blast.” I’m prescribed testosterone since I went hypogonadal from my accident so I’ll never be off again - my testosterone was all the way down to 46 ng/mL over a year after the accident and the endocrinologist finally acquiesced and prescribed me test. My first blast of my transformation was 8 weeks after I started and was comprised of 750 mg Test E and 600 mg EQ for 12 weeks with 50 mg Anavar for the first 4 and last 4 weeks. I cruised for another 8 weeks and reached a pretty lean 192# so I decided to put in muscle at that point. I then ran 900 mg Test E, 600 mg EQ (I love EQ), 400 mg Tren E for 10 weeks, plus 50 mg DBol for the first 6 weeks. At that point, I was 205# and about as lean as I was at 192#. I went back on cruise and maintained that weight for the next 8 weeks which is when I started my which will end up being a 20 week cycle that is by far the most intense I’ve ever done.

 

[Juicestin]

Saturday June 15th
45 min treadmill walk - 15 mins @ 3.4 mph 7.5 incline, 15 mins @ 3.4 mph 8.0 incline, 15 mins @ 3.4 mph 8.5 incline
710 am - 755 am

THIGHS AND CALVES - QUAD FOCUS
Start: 1150 am
Thighs
1. Safety Squats - Warmup: Bar 2x12, 135# 1x10, 185# 1x10; Working: 225# 1x10, 235# 1x10, 245# 1x10, 255# 1x10
2. Quad extension - 180# 1x12, 190# 1x12, 200# 1x12, 210# 1x11 + double drop set 150#x5 105#x3
3. Hack Squats - 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: 170# 1x12; Working: 210# 1x15, 220# 1x15, 230# 1x15, 240# 1x15 + dropx180#x8
SUPERSET WITH
1b. Nitro linear seated calf press -Warmup: 130# 1x15; Working: 170# 1x15, 185# 1x15, 195# 1x15, 205# 1x11 + double drop 145#x12 110#x13
Finish: 115 pm