First Bodybuilding Contest Prep Log

[Delt123]

Crazy to see you're still eating a fair amount and being this lean!

 

[Juicestin]

Crazy to see you're still eating a fair amount and being this lean!

On paper it definitely seems like a lot of food but I REALLY FUCKING WISH it felt like a lot of food lolol. I’m absolutely STARVING all the time but it’s definitely paid off with the progress I’ve made and results I’ve gotten up to this point.

 

[Juicestin]

Thursday August 8th
45 Min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
720 am - 805 am

BACK, TRAPS, AND BICEPS
Start: 505 pm
BACK
1. Hammer Strength Plate Loaded Lat pull down with hammer grip - Warmup: 45# PS 1x15, 65# PS 1x12; Working: 80# PS 1x12, 90# PS 1x10, 100# PS 1x10, 105# PS 1x9 + 2 15 second rest pausesx2, 2
2a. Close Grip T-bar rows - 190# 1x10, 215# 1x10, 235# 1x10
SUPERSET WITH
2b. Hammer Strength Plate Loaded Low Row - 95# PS 1x12, 105# PS 1x12, 115# 1x10
3a. Mag Close grip lat pulldown - 110# 1x12, 120# 1x12, 130# 1x12 + dropx80#x8
SUPERSET WITH
3b. Straight Arm Pulldown - 45# 1x15, 55# 1x15, 65# 1x10 + dropx40#x13
TRAPS
1a. Smith Machine Shrug - 105# PS 1x20, 115# PS 1x20, 125# PS 1x20, 135# PS 1x15 + double drop 90#PSx12 70#PSx15
SUPERSET WITH
1b. Bent over Dumbbell Shrug - 50s 1x15, 55s 1x15, 60s 1x15, 65s 1x13
BICEPS
1a. Alternating Dumbbell Curl - Warmup: 25s 1x12; Working: 35s 1x12, 40s 1x12, 45s 1x10 + Dropx25sx7
SUPERSET WITH
1b. EZ bar Spider Curl - Warmup: 30# 1x12; Working: 40# 1x12, 50# 1x12 60# 1x12 + dropx40#x10
2a. Dumbbell Hammer Curl - 30s 1x12, 35s 1x12, 40s 1x12 + Dropx20sx10
SUPERSET WITH
2b. Reverse Grip EZ Bar Curl - 30# 1x15, 40# 1x15, 60# 1x12 + dropx30#x15
Finish: 645 pm

 

[Juicestin]

Friday August 9th
Start: 630 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Pin Loaded Machine Double Crunch - 10# 1x20, 20# 1x20, 30# 1x20, 40# 1x20 + double drop 25#x10 15#x12
2. Seated Plate Loaded Oblique Double Crunch - Bodyweight: 1x12, 2x15
3. Hanging Leg Raise - 2x15, 1x20
Finish: 740 am

 

[Juicestin]

Saturday August 10th
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
6 am - 645 am

THIGHS AND CALVES - QUAD FOCUS
Start: 3 pm
THIGHS - QUAD FOCUS
1. Quad extension - Warmup: 100# 1x15, 150# 1x12; Working: 200# 1x12, 210# 1x12, 220# 1x12, 230# 1x11 + double drop set 140#x7 95#x8
2a. Hack Squats - 105# PS 1x12, 150# PS 1x12, 195# PS 1x12 + Dropx105#PSx8
SUPERSET WITH
2b. Short Step Walking Lunges w/ straight bar on back - Bar+20# 1x10, Bar+40# 1x10, Bar+50# 1x6 + dropxbodyweightx8
3. Safety Squats - Warmup: Bar 1x12, 115# 1x10; Working: 155# 1x12, 165# 1x12, 175# 1x10
4. Close Stance Leg Press - 225# PS 1x15, 250# PS 1x15, 270# PS 1x15 + 2 15 second rest pausex4, 5
CALVES
1a. Leg press Calf Raise - Warmup: 135# PS 1x15; Working: 180# PS 1x20, 225# PS 1x20, 270# PS 1x20, 315# PS 1x16 + 6 partials
SUPERSET WITH
1b. Seated Calf Raise - Warmup: 50# PS 1x15; Working: 75# PS 1x15, 80# PS 1x15, 85# PS 1x15, 90# PS 1x13 + dropx60#PSx10
2. Standing calf raises - 190# 1x15, 210# 1x15, 230# 1x15 + double drop 150#x12 110#x10
Finish: 440 pm

 

[jJjburton]

Ever consider front squats? for quads? I like your quad routine. I was trying to up my quad game recently. Very similar to yours. Do you like hack squats I never did them.
But very nicely detailed program. Looking amazing. All that hard work is paying off. Goodluck.

 

[Juicestin]

Ever consider front squats? for quads? I like your quad routine. I was trying to up my quad game recently. Very similar to yours. Do you like hack squats I never did them.
But very nicely detailed program. Looking amazing. All that hard work is paying off. Goodluck.

Thanks man! Quad development definitely takes a lot of hard work and intensity but I absolutely love to generate the intensity necessary to kill a quad workout.
I love hack squats for quads. I think hack squats and leg press with a low and close stance are by far the best movements to both isolate AND overload the quads. Keeping your feet pretty close with toes slightly pointed out on hack squats is also the best way I found to target the outer sweep of the quadricep. I love the safety bar squat for quads as well because the weight is in front of you, similar to a front squat, and as long as you maintain a straight back angle its very similar to a front squat without being limited by your ability to hold and balance the weight in place. That’s my main gripe with front squats - it’s difficult to use the weight necessary to overload the quads because of the bar position. But if you have the ability to hold and balance a heavy enough weight on front squats then I’d say they’re a great movement. I also think that smith machine front squats are a good option if the bar path and bar position doesn’t limit your ROM and the amount of weight you can use. Hope this helps and your quad training and development improves! Just be sure to keep the intensity up and do your best to form a mind muscle connection with the quad as a whole as 4 individual sections - mind muscle connection is extremely important with quad training and leg training overall IMO.

-Juicestin

 

[Juicestin]

Sunday August 11th
45 Min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.5 incline
720 am - 805 am

CHEST, SHOULDERS, AND TRICEPS
Start: 115 pm
CHEST
1. Smith Machine Incline press - Warmup:
2.5# rotator cuff movesx2, 25# PS 1x15, 45# PS 1x12, 70# PS 1x10; Working: 90# PS 1x9, 95# PS 1x7, 100# PS 1x5, 90# PS 1x7 + 15 second rest pausesx2
2. Incline Dumbbell Fly - 50s 1x12, 55s 1x12, 60s 1x12, 65s 1x11 + double drop 40#x10 30#x8
3a. Hammer strength pin Loaded seated Press - 130# 1x12, 140# 1x11, 150# 1x8 + 4 partials
SUPERSET WITH
3b. Pec Deck Fly - 100# 1x15, 115# 1x15, 130# 1x12 + double drop 90#x10 60#x15
SHOULDERS
1. Alternating Lateral and Front Dumbbell Raise - 15s 1x12, 20s 1x12, 25s 1x12, 30s 1x10 each + 3 partials each
2. Seated Barbell Shoulder Press - Warmup: 45# 1x12, 65# 1x10; Working: 85# 1x10, 95# 1x9, 1x11 + 2 15 second rest pausesx4, 3
3a. Hammer Strenth Pin Loaded Shoulder Press - 75# 1x12, 85# 1x11, 95# 1x10 + double drop 65#x5 40#x7
SUPERSET WITH
3b. Reverse Pec Deck Rear Delt Fly - 195# 1x15, 210# 1x13, 220# 1x12 + double drop 160#x9 100#x13
TRICEPS
1. V Bar Pressdown - Warmup: 50# 1x12; Working: 80# 1x12, 85# 1x12, 90# 1x12 + double drop 60#x8 40#x10
2a. Close grip smith Machine press - 50# PS 1x10, 55# PS 1x8, 1x8 + 15 second rest pausex2
SUPERSET WITH
2b. EZ bar lying skull crushers - 50# 1x12, 1x12, 1x11 + dropx30#x15
Finish: 315 pm

 

[Juicestin]

Monday August 12th
46 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
705 am - 750 am

BACK, TRAPS, AND BICEPS
Start: 545 pm
BACK
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 110# 1x12, Working: 150# 1x12, 170# 1x12, 190# 1x10 + double drop 130#x8 95#x12
2. Underhand barbell row - 185# 1x10, 195# 1x10, 205# 1x10, 215# 1x9
3a. Close grip cable Low Row - 180# 1x15, 200# 1x15, 220# 1x12 + dropx140#x10
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x12, 80# 1x10, 90# 1x8 + dropx45#x10
4. Deadlift - Warmup: 135# 1x10, 225# 1x8; Working: 315# 1x6, 345# 1x6, 365#
1x8
TRAPS
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x17, 1x16 + double drop 135#PSx10 90#PSx17
BICEPS
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 90# 1x12, 100#
1x12 + 2 15 second rest pausesx4, 4
2a. Plate Loaded Machine Preacher Curl - 50# 1x12, 55# 1x12, 60# 1x10 + 4 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 45# 1x12, 47.5# 1x10 + double drop 30#x8 20#x12
Finish: 740 pm

 

[Juicestin]

Tuesday August 13th
Start: 705 am did abs first
45 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline

Abdominals
1. Lying Machine Weighted Crunch - Bodyweight+5# 1x25, Bodyweight+10# 1x25, Bodyweight+15# 1x25, 1x25 + dropxBodyweight+5#x20
2a. Bodyweight Hanging Knee Raises -
3x20
SUPERSET WITH
2b. Machine Weighted Double Crunch - Bodyweight+10# 1x20, Bodyweight+15# 1x20, Bodyweight+20# 1x20 + double drop Bodyweight+10#x15 Bodyweightx20
Finish: 810 am

 

[jJjburton]

Thanks man! Quad development definitely takes a lot of hard work and intensity but I absolutely love to generate the intensity necessary to kill a quad workout.
I love hack squats for quads. I think hack squats and leg press with a low and close stance are by far the best movements to both isolate AND overload the quads. Keeping your feet pretty close with toes slightly pointed out on hack squats is also the best way I found to target the outer sweep of the quadricep. I love the safety bar squat for quads as well because the weight is in front of you, similar to a front squat, and as long as you maintain a straight back angle its very similar to a front squat without being limited by your ability to hold and balance the weight in place. That’s my main gripe with front squats - it’s difficult to use the weight necessary to overload the quads because of the bar position. But if you have the ability to hold and balance a heavy enough weight on front squats then I’d say they’re a great movement. I also think that smith machine front squats are a good option if the bar path and bar position doesn’t limit your ROM and the amount of weight you can use. Hope this helps and your quad training and development improves! Just be sure to keep the intensity up and do your best to form a mind muscle connection with the quad as a whole as 4 individual sections - mind muscle connection is extremely important with quad training and leg training overall IMO.

-Juicestin

Yes I do the close feet low stance on leg press for quads and high and wide for hammys. It really works good at targeting. I will try hack squats next time. Its almost as deadlifting but with the bar behind your legs right? I am going to keep in mine some of your tips on quad days. Ill let you know how it works. Outer sweep is tough, The tear drop on the inside of my quad near the knee is more developed because of bike riding. So I have been working on the sweep.

Your last statment for the 4 sections is tough but I do grasp the concept.

 

[jJjburton]

Monday August 12th
46 min treadmill - 15 mins @ 3.4 mph and 8.5 incline, 15 mins @ 3.4 mph and 9.0 incline, 15 mins @ 3.4 mph and 9.5 incline
705 am - 750 am

BACK, TRAPS, AND BICEPS
Start: 545 pm
BACK
1. Wide Grip Lat Pulldown - Warmup: 75# 1x15, 110# 1x12, Working: 150# 1x12, 170# 1x12, 190# 1x10 + double drop 130#x8 95#x12
2. Underhand barbell row - 185# 1x10, 195# 1x10, 205# 1x10, 215# 1x9
3a. Close grip cable Low Row - 180# 1x15, 200# 1x15, 220# 1x12 + dropx140#x10
SUPERSET WITH
3b. Overhand chest supported Row - 70# 1x12, 80# 1x10, 90# 1x8 + dropx45#x10
4. Deadlift - Warmup: 135# 1x10, 225# 1x8; Working: 315# 1x6, 345# 1x6, 365#
1x8
TRAPS
1. Plate Loaded Machine Shrug - 135# PS 1x20, 160# PS 1x20, 180# PS 1x17, 1x16 + double drop 135#PSx10 90#PSx17
BICEPS
1. EZ Bar Close Grip Curl - Warmup: 60# 1x12; Working: 80# 1x12, 90# 1x12, 100#
1x12 + 2 15 second rest pausesx4, 4
2a. Plate Loaded Machine Preacher Curl - 50# 1x12, 55# 1x12, 60# 1x10 + 4 partials
SUPERSET WITH
2b. EZ Bar wide Grip Cable Curl - 40# 1x12, 45# 1x12, 47.5# 1x10 + double drop 30#x8 20#x12
Finish: 740 pm

How long is your rest periods?

 

[Juicestin]

Yes I do the close feet low stance on leg press for quads and high and wide for hammys. It really works good at targeting. I will try hack squats next time. Its almost as deadlifting but with the bar behind your legs right? I am going to keep in mine some of your tips on quad days. Ill let you know how it works. Outer sweep is tough, The tear drop on the inside of my quad near the knee is more developed because of bike riding. So I have been working on the sweep.

Your last statment for the 4 sections is tough but I do grasp the concept.

I don’t do free weight hacks and honestly never have before so I can’t really offer any tips there - we have a hammer Strength plate loaded hack squat machine in my gym and that’s what I would suggest using otherwise I’d probably say not to waste your time with free weight hacks cause I’ve never heard much good about them.
For outer sweep, the best thing you can do is turn your toes out slightly on every squatting and pressing motion you do. That foot position allows me to connect with the outer sweep best.

 

[Juicestin]

How long is your rest periods?

I don’t time rest periods except when I run FST 7 but if I had to guess I’d say ~60-90 seconds on extensions and 90 secs-3 mins on pressing, squatting, and lunging - longer rests when I superset or go for 8 or less reps and shorter rests when I’m doing straight sets and going upwards of 8 reps. Ultimately I trust myself to keep the intensity ramped up and I know instinctively if I’m ready to hit it again or if I’m legitimately recovering and won’t be able to perform optimally if I go at that moment. It’s probably beneficial if you’re new to training to time rest to develop an internal clock and see what length of rest works best for you on particular movements. But, once you have some experience, I don’t think it’s practical, realistic, or ideal to time every rest period since it’s too constricting and doesn’t account for daily fluctuations due to rest, food, supplementation, etc.

 

[jJjburton]

I don’t time rest periods except when I run FST 7 but if I had to guess I’d say ~60-90 seconds on extensions and 90 secs-3 mins on pressing, squatting, and lunging - longer rests when I superset or go for 8 or less reps and shorter rests when I’m doing straight sets and going upwards of 8 reps. Ultimately I trust myself to keep the intensity ramped up and I know instinctively if I’m ready to hit it again or if I’m legitimately recovering and won’t be able to perform optimally if I go at that moment. It’s probably beneficial if you’re new to training to time rest to develop an internal clock and see what length of rest works best for you on particular movements. But, once you have some experience, I don’t think it’s practical, realistic, or ideal to time every rest period since it’s too constricting and doesn’t account for daily fluctuations due to rest, food, supplementation, etc.

Yea I usually have to time rest or I just go to workout to workout I find it hard to rest between sets, I have to dicsipline myself to rest more.

 

[Juicestin]

Wednesday August 14th
45 min treadmill - 15 mins @ 3.4 mph 8.5 incline, 15 mins @ 3.4 mph 9.0 incline, 15 mins @ 3.4 mph 9.0 incline
655 am - 740 am

THIGHS AND CALVES - HAMSTRING AND GLUTE FOCUS
Start: 620 pm
HAMSTRINGS AND GLUTES
1a. Adductor - Warmup: 190# 1x20; Working: 280# 1x20, 295# 1x20, 305# 1x17 + Dropx215#x12
SUPERSET WITH
1b. Abductor - Warmup: 190# 1x20; Working: 260# 1x20, 270# 1x20, 280# 1x12 + Dropx205#x12
2. Lying Hamstring Curl - 100# 1x15, 115# 1x15, 130# 1x12, 140# 1x12 + double drop 95#x10 65#x12
3a. High and wide Leg Press - 270# PS 1x20, 315# PS 1x17, 340# PS 1x16 + 15 second rest pausex4
SUPERSET WITH
3b. Seated Hamstring Curl - 95# 1x12, 105# 1x12, 110# 1x12 + double drop 80#x10 60#x15
4a. Dumbbell Romanian Deadlift - 95s 1x10, 105s 1x10, 115s 1x10
SUPERSET WITH
4b. Glute Bridge - 100# PS 1x15, 110# PS 1x15, 120# PS 1x15+ dropx70#PSx12
QUADRICEPS
1. Quad Extension - FST 7: 150# 7x12
CALVES
1a. Standing calf raises - Warmup: 170# 1x15; Working: 190# 1x15, 200# 1x15, 210# 1x15, 220# 1x15 + double drop 160#x10 120#x10
SUPERSET WITH
1b. Nitro linear seated calf press - Warmup: 125# 1x15; Working: 140# 1x15, 155# 1x15, 170# 1x15, 185# 1x15 + double drop 155#x12 110#x15
Finish: 745 pm

 

[jJjburton]

I did legs too today. I really focused on the mind muscle connection of the outer sweep and really contracted that part of my leg. I appreciate the insight on that. Seemed to do its job.

You said for narrow and down leg press for quads, and for many quad presses slight rotate feet outward. When doing this do you keep your knees straight when going through the motion our out also. Should your knees come down on the press in line with your axillry line/nipples. Or outside that line reference?

 

[Mac11wildcat]

I did legs too today. I really focused on the mind muscle connection of the outer sweep and really contracted that part of my leg. I appreciate the insight on that. Seemed to do its job.

You said for narrow and down leg press for quads, and for many quad presses slight rotate feet outward. When doing this do you keep your knees straight when going through the motion our out also. Should your knees come down on the press in line with your axillry line/nipples. Or outside that line reference?

The “safest” place for your knees is to always move them in line with your feet; knees tracking between heel and toe. On truly heavy sets you may “allow” some knee knock, but ideally keep your knees im the plane of the center of your foot and your hip.

 

[jJjburton]

The “safest” place for your knees is to always move them in line with your feet; knees tracking between heel and toe. On truly heavy sets you may “allow” some knee knock, but ideally keep your knees im the plane of the center of your foot and your hip.

So If your toes are pointed out, your knees should be in line with your toes, not straight as they would be if your toes were pointed foward?

I think I got it. I just tried to do it and you would fuck up your knees if you did it like that.

Edit..>Shit maybe not.

Edit 2- Ok thanks mac

 

[Mac11wildcat]

So If your toes are pointed out, your knees should be in line with your toes, not straight as they would be if your toes were pointed foward?

I think I got it. I just tried to do it and you would fuck up your knees if you did it like that.

Edit..>Shit maybe not.

Think of it as opening your knees over your feet. Draw a line from your middle toe through the center of your heel more or less. That’s your plane. Move your knee on that plane essentially. There’s some settling and personal comfort of physical dimensions of your body and such but that’s the gist of it. If you load your knees too far inside or outside of your base (your feet) you’ll induce a shit ton of torque on an axis they’re not meant to be torqued in.