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12 weeks out from first comp

buzzkill44

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thanks for the input bud. yeah my legs are vascular and dry when i wake up then after cardio and eating my lower body seems to hold water and what not. i know i still have fat in my glutes and hams to lose. i'm sodium loading right now for then gradually gonna taper it down along with carb deplete to reduce my glycogen levels then carb up at about 200-250g a day for 3 days before the show. i don't normally take in a lot of sodium so i'm holding some more water right now which is scary cause i'm at 196-200 and i need to make sure i'm under 198 for the show. so i hope when i cut water i lose 6-10 pounds. i got a few final week preps from layne nortan's articles and some others i found on the internet. so hopefully it drys me out and keeps me full.
 
buzzkill44

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i had two side chests i posted the wrong one. i am twisted more in this one and that's how i normally pose.
 
Bulkboy

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dude, u look freakin awesome. as u say urself, its only the hams and glutes u need to dial in some more. midsection though is great, and ure very well balanced. nothing stands out as a major weak spot which is what its all about. btw, ur chest is freakin awesome. care to give some input on how u train it? actually, i would love to hear how u structure ur training in general.
 
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i had two side chests i posted the wrong one. i am twisted more in this one and that's how i normally pose.

That's exactly what I was talking about. You look great there, buddy.
 
buzzkill44

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here's my training split as of right now......i say that because i change it by how i feel and what my goals are.

monday- chest.....flat barbel bench superset with dumbbell flys, incline dumbell press, slight incline cable flys, dips, incline dumbbell flys
tuesday- back......warm up with pull ups (do untill i get 40), barbell rows squeezing at top (i need more mid back), reverse grip pull downs, rope/straight bar cable pull over (like phil/jay do in fst-7 vid), two arm dumbell rows facing an incline bench or whatever, rack pulls/dead lifts.....sometimes i do deads as my second exercise
wed- quads......leg extension,front squats, leg press, lunges, single leg press, single leg extension.....we don't have a hack squat at our gym....sucks
thurs- arms.....i pick 4 exercises i want to do that day for bi's and 4 for tri's. then alternate between the two.....then do forarms...reverse curls, forearm curls
fri- shoulders....dumbbell press super setted with side laterals, front raises, shrugs whatever kind i feel like doing that day, uprights rows barbell/cable/smith, cable rear flys (i have no idea what they are called), cable side raises, machine rear flys.
sat-hams......seated leg curl, lying leg curl, straight leg deads super setter with dumbell straight leg deads, leg press with my feet way high and as far out as they can go (hits mostly glute and hams)
sun- off


and right now i do cardio every morning.
 
Cork

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Looking fantastic for your first show. I wish I could say I looked that good for mine. 3 shows down and I still don't look that good, haha!

For any front or back "relaxed" pose, keep your heels together and try and force your knees out (while flexing quads if it's front relaxed, and hams/calves/glutes if it's back). This really helps to activate the sweep and will make your wide legs look wider.
 
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Your shoulder day looks scary to me, LOL. Good job.
 
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If you was to add just a bit more mass on that back width you'd look absolutely amazing, no doubt you look very good man. How many years have you bodybuilded for?
 
buzzkill44

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seriously into it for about two years, but have been lifting since i was 17. yeah i need to get more mid back and pull my lats down further. i hear you on that one.
 
buzzkill44

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little update......1 day out......gotta dry up some more, but my conditioning is ok for my first show. i'll work the kinks out as i continue my bodybuilding conquest.
 

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buzzkill44

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more.....these are with my phone so not super high quality.
 

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Tonka

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Looking fantastic dude, hope you win!
 
buzzkill44

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thanks bud!
 
The Creator

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Awesome work brother! best of luck!
 
buzzkill44

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I won my weight class and just missed the overall. Some tore up 40+ heavyweight beat me. I'm ok with that he had way more experience and was in great condition. I'll have photos up when they post them
 
Bulkboy

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Congrats on a job well done mate. u worked ur ass off and it all paid of in the end:2: cant wait to see pics from the comp!
 
DanishBB

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Looking great, how does your hams & glutes looks now ?
 
buzzkill44

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Paparazzi

here are some paparazzi pics from my first show....i'm only in 3 pics, but i'll be in more when the actual show photos are posted.
 
Cork

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Great job! Solid conditioning, congrats!!
 
Banshee20

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Looks like it went awesome buzzkill, you look great! You have a really pleasing looking physique., great lat size and V taper. I enjoyed reading this thread and watching your journey!

Banshee
 

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