Crossfirebmf's NPC GGS Log

crossfirebmf · Dec 7, 2008

What's up guys? I'm entering the NPC Greater Gulf States competition held next June. This will be my first contest. I've always talked about entering a competition, but somehow I always ended up injured. I'm a fatty now so no need to let me know lol. I weigh around 205lbs. now and I plan on competing at 175lbs. I'm 5'8'' tall. My injuries now are basically shoulder pain from a bench press injury two years ago where I tore my right pec, subscapularis, and bicep tendon in my right arm. I partially injured the same stuff on the left side as well. Anyway these injuries prevent me from lifting heavy. Also both my triceps tendons are injured from armwrestling last year like a jackass, but they've been healing slowly due to getting re-injured. So here we go.

I'll weigh myself every week and post the workouts up. The diet and supplements will be secret, but it's the usual bodybuilding food.

Pics will be up tomorrow.

Big VIC · Dec 7, 2008

Cant wait to see your progress bro Good Luck in the NPC

crossfirebmf · Dec 8, 2008

Big VIC said:
Cant wait to see your progress bro Good Luck in the NPC

Thanks man. I've only seen a few guys on here who actually compete and seeing as how this is my first competition it should be interesting.

Skeptic · Dec 8, 2008

good luck with the diet man! keep us posted. Sucks about your injuries as well!

PrinceVegeta · Dec 8, 2008

Welcome to the logs! Good luck wit ur prep!

Samoan-Z · Dec 8, 2008

That's alot of injuries, good luck man keep us posted.

crossfirebmf · Dec 8, 2008

I'm not going to be doing a "normal" schedule as in 4, 5, or 6 six days for every body part. I'm going to be doing a 10 day on with one muscle group worked per day and 1 or 2 days off schedule because I find that it takes each muscle group around 10 days or so to recover without injuries or pain and it's been working for me as far as not getting injured and gaining muscle. I do a lengthy warm up as well. I have until later tonight when my girlfriend gets off of work to take my pictures so they will be up tonight.

Day 1: Chest

Warm up (usually the same warm up when I do upper body parts):

20 reps of each within a minute or so of each other:

Standing forearm curls: 15lb. dumbbells
Standing side laterals: 5lb. dumbbells
Standing shoulder presses: 5lb. dumbbells
Standing curls: 10lb. dumbbells
Standing overhead tricep extensions: 15lb. dumbbells
Standing rotator cuff exercises (2 types and 10 reps each): 5lb. dumbbells
Bent over rear laterals: 5lb. dumbbells
Bent over rows: 45lb. barbell
Deadlift: 45lb. barbell

Workout:

Flat barbell bench press:
20 reps with bar
15 reps with 95lbs.
12 reps with 105lbs.

Inclined dumbbell press:
10 reps with 30lb. dumbbells
12 reps with 25lb. dumbbells
15 reps with 20lb. dumbbells

Standing military press:
20 reps with 45lb. barbell

Standing incline flys:
10 reps with 10lb. dumbbells
10 reps with 15lb. dumbbells

Incline barbell bench press:
20 reps with 45lb. barbell

crossfirebmf · Dec 9, 2008

curtisymoo · Dec 9, 2008

lower body seems fine

gotta go hit those deads and delts though, also up the chest thickness :xyxthumbs:

curious to see the nutritional half of your preparation

crossfirebmf · Dec 9, 2008

Did back today:

Warmup...

Behind the Neck Cable Pulldowns:
20 reps with 80lbs.

Cable Pulldowns:
Full extensions for lower back: 15 reps with 50lbs.
10 reps with 120lbs.
10 reps with 150lbs.

Deadlifts:
15 reps with the bar
10 reps with 115lbs.
10 reps with 135lbs.

Reverse flys on incline bench:
12 reps with 15lb. dumbbells
12 reps with 15lb. dumbbells
12 reps with 10lb. dumbbells

Bent over dumbbell rows on the rack:
8 reps with 65lbs.

Single handed seated cable rows:
10 reps with 50lbs.
10 reps with 50lbs.

Rotator cuff and subscapularis exercises:
2 sets of 20 reps

MuscleMecca Crew

PrinceVegeta · Dec 9, 2008

Sessiona seem good, but by looking at your weights i c that the injuries really limit your strentgh ability.

crossfirebmf · Dec 9, 2008

PrinceVegeta said:
Sessiona seem good, but by looking at your weights i c that the injuries really limit your strentgh ability.

Thanks man. Yeah they limit me a lot, but I've slowly been getting stronger.

Imagine doing EVERYTHING including legs (due to the instability of my upper body injuries) with 5lb. dumbbells for weeks then moving up to 10's then 15's etc. over months. Then re-injuring one thing then starting over then re-injuring another thing and repeat over and over all over 2 years of time. Lots of physical therapy and "muscle rehab". It sucks to say the least.

PrinceVegeta · Dec 10, 2008

Yeah i get you, just keep on training and dontre injure yourself! you will get where u want to be!

Samoan-Z · Dec 10, 2008

Nice looking log bud, keep it up and with your previous injuries it might be in best interest to slowly work your way up from lighter weights, which I think you may already be doing lol.

crossfirebmf · Dec 10, 2008

Did calves today:
random stretches throughout

Some sort of calve machine that I always warm up on:
15 reps with 160lbs.
stretch
12 reps with 100lbs.
stretch
15 reps with 100lbs.
8 reps with it racked out (wanna say its 350lbs. or 300lbs.)
6 reps with it racked out

Standing calve raise machine:
15 reps with 250lbs.
6 reps with rack (500lbs.)
6 reps with rack

Donkey calve raise machine:
11 reps with rack (500lbs.)
12 reps with rack plus a 45lb. plate
12 reps with 45lb. plate

Standing calf raises off of the ground:
20 reps with 45lb. barbell

Single leg calve raises:
10 reps each with 25lb. dumbbell

Stationary bike:
15 minutes (prevents my calves from cramping after workout)

Abs:

Hanging leg raises:
10 reps
10 reps

Sit ups on decline bench:
10 reps

Samoan-Z · Dec 11, 2008

Nice one bud, killer calf workout.

crossfirebmf · Dec 11, 2008

Samoan-Z said:
Nice one bud, killer calf workout.

Thanks man. I'm gonna check out your thread tomorrow. I'm too tired to read it all now.

PrinceVegeta · Dec 11, 2008

Nice calf workout man!

Crossfirebmf's NPC GGS Log

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