My journey towards the stage

[tp_88]

Hi!

I thought it would be fun to have a log on here as well, to get some input on my training/diet and some motivation. So let's go!


Info:

20y/o
188cm (6'2")
96kg (211lb) - Weighed 112kg in the beginning of the year.



Training-split / "Diet":

1: Chest/Shoulders / 200g protein(low), 350g carbs(high), 60g fat
2: Back/Abs / 225g protein(medium), 200g carbs(medium), 60g fat
3: Rest / 250g protein(high), 100g carbs(low), 60g fat
4: Arms, Abs / 200g protein(low), 350g carbs(high), 60g fat
5: Legs / 225g protein(medium), 200g carbs(medium), 60g fat
6: Rest / 250g protein(high), 100g carbs(low), 60g fat
7: Repeat

(Can't be more specific, food changes every day, and exercises changes from workout to workout.)



History:

2005-2006: Did some powerlifting, my biggest acheivement was winning the Swedish national sub-junior benchpress championship in -06. Was a decent bencher back then.
2007: Dieted for the first time, decent results, didn't get very hard though. Bulked whole summer/autumn

Since 1/1 2008 I've been dieting/body re-comping, started at 112kg and aiming for 88kg in December. Have lost about 15kg in 8 months so far, so I'm taking it really slow this time.



Injuries:

I've had my fair share... Injured my back in 05, and it'll probably never be 100% again. Can't free squat, deadlift or do bent-over rows since then.

Other then that, I have problems with an elbow, knees and have had a minor pec-tear (couldn't train chest for about 4 months this spring)



Goals:

Do my first bodybuilding show in June-09, natural of course. Won't care about how I place, my goal is simple to come in as good as I can.

 

[tp_88]

A couple of training-clips from this summer, and a side-chest comparison.


Some dumbell-presses, 52kg/115lbs:

And some back-exercises:

Side-comparison, from january and a month ago: (112 -> 97,5kg)

 

[tp_88]

Todays workout.. (weights in kg)

Chest/Shoulders​

Paused benchpress, feets in the air: 120s rest

20*10kg
50*8
80*6
110*1

112,5*5
112,5*5

Dumbell-press: 90s rest

32*6

47*6 - Flat
47*4
37*6 - Incline
32*6

Chest-dips:

5

+20*10

Dumbell flyes:

17*12



Standing laterals: 90s rest

7*12

15*8
15*8
15*7

Seated dumbell-presses, no backpad: 90s rest

17*8

27*6
27*5
27*3

Facepulls:

3x8


Pretty nice session.

 

[tp_88]

Did back today!


Pulldowns, V-grip: 120s rest

60*10
100*6

125*5 (kg)
125*4 - +2,5kg, -1 reps from last week

Widegrip pull-ups: 90s rest

6
6
6 - +1 reps

Cornerrows, v-grip: 120s rest

50*10

91,25*8
91,25*8
91,25*8 - +1 reps

Dumbell rows: 90s vila

42*8

55*8
55*8
55*7 - +2,5kg, -1 reps

Superset: Cable Pullover | Seated cable rows

3set, 35 | 70kg, 8-10reps

Seated cablerows:

70*20


Felt great! Lower back didn't hurt, weights didn't feel that heavy and I got a great pump!

 

[Tonyk212000]

Good thread TP88. Ill be checking this out. How many weeks out are you? You should write out what you eat too. Also quit being a wuss and show your face

 

[tp_88]

Good thread TP88. Ill be checking this out. How many weeks out are you? You should write out what you eat too. Also quit being a wuss and show your face

I'm glad to hear that!

The show I'm planning to do is in June-09, so it's alot of time left. I will diet until December this time, then cruise (maintaining weight or just go up a little) a couple of months before I start my competition-prep in febuary-march.

I'll update todays food later on, and my face is not important.

 

[Lionheart]

Good to see new face in the logs

 

[tp_88]

Good to see new face in the logs

Today's food (medium carbs):


1: 50g oats, 300g low-fat milk, 30g whey-protein (+5g creatine, and multivitamin)
2: 150g salmon, 50g (uncooked) rice, 10g fat from rapeseed-oil, some veggies

Pre-wo "meal" 1 (40min pre): 8g Beta-Alanine, 3g Kre-Alaklyn, 400mg caffeine
Pre-wo "meal" 2 (1min pre): 12g EAA, 25g fast carbs

3: 250g curd, 100g bread, 5g butter
4: 150g salmon, 50g (uncooked) rice, 10g fat from rapeseed-oil, some veggies
5: 250g curd, 50g bread, 5g butter
6: 250g curd


Pretty typical day, could have been chicken instead of salmon and so on.

 

[Hypocrisy86]

Hey man, awesome meal plan, keep up the hard work!

 

[tp_88]

Hey man, awesome meal plan, keep up the hard work!

Thx man! I think the carb-cycling has worked really well!


Today was low-carb:

1: 30g oats, 30g wheyprotein, 3dl low-fat milk (+creatine and multivitamins)
2: 400g curd
3: 150g chicken, 25g (uncocked) rice, veggies
4: 150g chicken, 25g (uncocked) rice, veggies
5: 150g tuna, veggies, 10g fat from rapeseed-oil
6: 300g curd, 25g bread, 5g butter


That should ad up to about: 240g protein, 125g carbs, 30g fat.

 

[tp_88]

Today was Arms/rear delt-day!


EZ-curls: 105s rest

20*10kg
40*6

50*6
50*6
50*4 - +2,5kg, -2reps

Seated dumbell curls, supinated, simultaneous: 90s rest

17*8kg
17*8
17*7 - +1rep

Scottcurl in cable, close grip: 75s rest

35*10kg
35*10
35*10 - +5kg


Lying tricepsextensions: 105s rest

20*10kg
40*6

52,5*6 - EZ
52,5*5

20*6 - Dumbell
20*5

+2,5kg, -1rep on both

Pushdowns: 90s rest

40*10kg

70*8
70*8
70*7 - +5kg, -3reps

Two-arms dumbell-extensions: 75s rest

17*10kg

25*10
25*10
25*10


4set Face-pulls


Good workout! My right elbow was hurting abit during the EZ-extensions though, so I'll try to use a straight bar next time.

 

[The Creator]

Great looking log bro!

 

[Hypocrisy86]

awesome work man,, some intense lifts there,
keep it up

 

[miamiracing]

awesome, finally a new one in here who pushes some good kg's / lbs

lookin good, best of luck on stage bra

 

[tp_88]

Great looking log bro!

Thx man! You look great btw, those 3(?) weeks out-pics you posted was awesome!

awesome work man,, some intense lifts there,
keep it up

I do my best.

awesome, finally a new one in here who pushes some good kg's / lbs

lookin good, best of luck on stage bra

You haven't seen my girlie-weights on legday yet.

Thx!

 

[tp_88]

Did legs on sunday, but my knees was hurting so I kept the weights light and did as much as I could to stimulate to legs enough to maintain size, while letting the knees recover.


Today was chest/shoulders



Paused benchpress, feet up: 120s rest

20kg*10
50*8
80*6
110*1

115*5
115*4 - +2,5kg, -1rep

Dumbell presses: 90s rest

27kg*8

47*6 - Flat
47*5

35*6 - Incline
35*6

+1rep on both

Dips:

3

+25kg*8 - +5kg, -1rep

Dumbell flyes:

20kg*8 - +2,5kg, -4reps


Laterals: 90s rest

7kg*12

15*8
15*8
12*10 - seated

Seated dumbell presses, no backpad: 90s rest

17kg*6

25*6
25*6
25*4 - (-2,5kg, +4reps)


Decent session, a couple of pics from today:

 

[PrinceVegeta]

Great meal plan and great training sessions man! ill check this log more often! keep it up man!

 

[Hypocrisy86]

Hope all goes well with the diet and sessions man,
keep it up.

 

[tp_88]

Great meal plan and great training sessions man! ill check this log more often! keep it up man!

Hope all goes well with the diet and sessions man, keep it up.

Thx guys! I think both my diet and my trainingprogram is pretty good at the moment!


Back today:



V-pulldowns: 120s rest

60kg*10
100*6

125*5
125*4 - +/- 0

Wide-grip pullups (pronated): 90s rest

+5kg*6
+5*6 - +5kg

Cornerrows, v-grip: 120s rest

50kg*10
90*5

92,5*8
92,5*7
92,5*7 - +1,25kg, -2reps

Dumbell rows: 90s rest

55kg*8
55*8
55*8 - +1rep

Seated cablerows: 60s rest

61kg*10
61*10
61*10


Facepulls: 3sets

Cable-crunches: 3sets


Felt good! Strength isn't decreasing yet, I even manage to increase the weights/reps in some exercise every workout!

 

[tp_88]

Arms​

EZ-curls: 105s rest

10kg*15
30*10

50*6
50*6
50*5 - +1rep

Seated dumbellcurls: 90s rest

17kg*8
17*8
17*8 - +1rep

Cablecurl: 60s rest

55kg*10
55*10
55*12


Lying dumbell-extensions: 90s rest

12kg*10

20*6
20*6
20*6

Pushdowns: 90s rest

30kg*10

70*8
70*8
70*8 - +1rep

Seated twoarm dumbell-extension: 60s rest

27kg*10
27*10
27*10
27*10
27*10


Good workout, I tried some closegrip bench at the end and I might have re-injured my pec. Let's pray I haven't...