On the road to my first competition

[SBARTON]

Im hoping that having this journal will keep me on track.

I first got hooked on going to the gym when i started trying to get bigger for rugby. Seeing the results and changes to my body sort of urged me to keep going and know i am looking to compete in my first bodybuilding show in 2013.

Stats:

17 years old

176cm

81kg

around 19% bodyfat

At the moment im cutting down a bit for summer but mainly to get to around 10%(ish) to start a lean bulk so im not having to drop a lot of weight to compete in the new year .

I will add in photos along the way and will get a few up later this week.

[jimmybro1]

What federation do you plan to compete in?

[SBARTON]

Tuesday 13-11-2012

Meal 1 (Pre workout): 1 cup oats, 1 scoop protein

Meal 2 (post workout): 1 scoop protein, 10g Glutamine, 3 rice cakes, ½ avocado, 3 slices super slim cheese slices (4.8g protein, 1.8g fat and 1.7g carbs per slice)

Meal 3: 250g chicken, 1 medium Kumara , handful of salad

Meal 4: (will be) 1 cup lite greek yoghurt, sprinkle of cut almonds

Meal 5: (will be) 250g chicken , handful of salad

Before bed: (will be) 1 Scoop casein, 10g Glutamine

Chest:

Incline DB press :

30kg x 12

30kg x 10

30kg x 10

Decline Barbell Bench:

60kg x 10

65kg x 10

70kg x 10

Tri-set:

DB flyes:

10kg x 12

10kg x 12

10kg x 12

Seated Chest press:

Setting 10 ? x 12

x 12

x 12

Lat raises:

10kg x 12

10kg x 12

10kg x 12

Superset:

Cable flyes:

7 x 10

7 x 10

7 x 10

7 x 10

Cable cross-unders:

7 x 10

6 x 10

6 x 10

6 x 10

Didn’t go heavy today, just workout out weights and getting used to the new workout. Hit shoulders quietly with the lat raises, trying to build more width.

Quick pick I got snapped in the gym

[SBARTON]

What federation do you plan to compete in?

Am eyeing up the Nabba/wff show in Christchurch next year, planning on having a go in the wff teen division.

[Ignite]

you wear a lifting belt for chest?

[SBARTON]

you wear a lifting belt for chest?

i slipped a disc in my lumbar (lower back) a couple of years ago playing rugby, i just wear it for security bro

[jimmybro1]

Wearing a belt all the time might not be a good idea even if you have hurt your back in the past. Not wearing one will strength your supporting muscles I would only wear on heavy compounds like squat and dead lift and probably over head press if you do it standing.

I haven't slipped a disk but I had a herniated disk in my lower back. Took a while to build lower back strength enough to dead lift again. The cause of my injury was tight hamstrings and glutes stretching regularly is definitely beneficial lack of flexible is the cause of most injuries well at least mine.

[SBARTON]

cheers jimmybro1, i will take that into consideration. I guess i just thought it would give me extra security

[Pseudonym]

Great triceps, bro. You got potential!

I'd be inclined to agree with Jimmybro1. You don't want to rely on a belt for the rest of your life. But you should probably chat to a physio first.

[SBARTON]

Great triceps, bro. You got potential!

I'd be inclined to agree with Jimmybro1. You don't want to rely on a belt for the rest of your life. But you should probably chat to a physio first.

Yea the lighting does justice :pfft: Yea i might pop into physio sometime this week and ask about it. I have to agree on relying on the belt, didnt really look at it like that. Just seemed like a quick fix ..

[I Declare War]

good luck!

[SBARTON]

Wednesday 14-11-2012

Meal 1: 5 egg whites, 1 whole egg, 2 pieces wholegrain toast

Meal 2 (Pre workout) 3 rice cakes, lite cottage cheese, avocado

Post Workout Shake: 1 scoop whey, 10g Glutamine

Meal 3: 250g Hoki, 1 Medium Kumara, Handful of salad

Meal 4: lite Greek yoghurt, cinnamon and sliced almonds

Meal 5: 250g chicken, 1 cup mixed vege’s

Before bed: (will be) 40g Casein shake, 10g Glutamine

Today is supposed to be a rest day but because I have an exam tomorrow and I didn’t go heavy on chest yesterday I decided to train Bis/Tris.

Biceps/Triceps

Barbell Curls:

30kg x 10

40kg x 6

40kg x 5

32.5kg x 12

Close grip bench press:

60kg x 10

65kg x 10

70kg x 6

70kg x 5

2 Stage superset:

Rope curls:

Stack x 12

Stack x 10

Stack x 10

Incline DB Curls:

10kg x 15

12kg x 7

12kg x 8

DB skull crushers:

10kg x 15

12kg x 12

12kg x 10

Reverse press to failure:

10kg x 15

12kg x 10

12kg x 8

Superset:

Single arm cable curls:

32lbs x 15

40lbs x 15

40lbs x 12

Single arm cable pushdowns:

24lbs x 15

40lbs x 15

48lbs x 13

[SBARTON]

Thursday 15-11-2012

Rest day

Meal 1: 1 cup oats, 1 scoop protein

Meal 2: 3 rice cakes, lite cottage cheese, avocado

Meal 3: 300g Tuna, 6 rice cakes

Meal 4: lite Greek yoghurt, cinnamon and sliced almonds

Meal 5: Chicken teriyaki Sub :doh:

Before bed: (will be) 40g Casein shake

Had a game of touch rugby tonight, good cardio.

[SBARTON]

Friday 16-11-2012

Meal 1: 1 cup oats, 1 scoop protein

Meal 2: 280 grams steak, 1 kumara

Meal 3: 3 rice cakes, lite cottage cheese, avocado

Meal 4 (will be): 250 grams steak, salad

Meal 5 (will be): 1 cup lite greek yoghurt, sliced almonds, cinnamon

Before bed: (will be) 40g Casein shake, 10g glutamine

Trained shoulders today, didn’t record any weights though :

Seated DB press 3 x 12

Lat raise dropset x 3

Superset:

Upright cable rows 3 x 10

Incline DB raises 3 x 15

Circuit x 3 each arm :

Cable front raises x 5

Cable Uppercuts x 5

Cable Lat raise x 5

Behind back cable lat raise x 5

[SBARTON]

Yesterday (Saturday) was a rest day

Sunday 18-11-2012

Meal 1 (Pre workout): 1 cup oats, 1 scoop protein

Meal 2 (Post workout): 1 scoop protein, 10g glutamine, 3 rice cakes with cottage cheese and avocado

Meal 3: 250g beef, wholegrain wrap, salad

Meal 4: Lite Greek yoghurt, cinnamon, sliced almonds

Before bed: 40g casein shake, 10g glutamine

Trained back today:

Wide grip chin ups:

BW x 11

BW+5kg x 6

BW + 5kg x 4

BW + 5kg x 4

Rolling superset (Two sets of each):

Recline pull-ups:

BW x 15

BW x 12

Reverse row:

125lbs x 12

125lbs x 15

Stiff-arm pull downs:

50lbs x 20

62lbs x 12

V-bar pull downs:

150lbs x 12

162lbs x 4 haha :doh:

Single arm DB rows:

25kg x 10

30kg x 12

33kg x 15

35kg x 12

40kg x 12

[jimmybro1]

Yesterday (Saturday) was a rest day

Sunday 18-11-2012

Meal 1 (Pre workout): 1 cup oats, 1 scoop protein

Meal 2 (Post workout): 1 scoop protein, 10g glutamine, 3 rice cakes with cottage cheese and avocado

Meal 3: 250g beef, wholegrain wrap, salad

Meal 4: Lite Greek yoghurt, cinnamon, sliced almonds

Before bed: 40g casein shake, 10g glutamine

Trained back today:

Wide grip chin ups:

BW x 11

BW+5kg x 6

BW + 5kg x 4

BW + 5kg x 4

Rolling superset (Two sets of each):

Recline pull-ups:

BW x 15

BW x 12

Reverse row:

125lbs x 12

125lbs x 15

Stiff-arm pull downs:

50lbs x 20

62lbs x 12

V-bar pull downs:

150lbs x 12

162lbs x 4 haha :doh:

Single arm DB rows:

25kg x 10

30kg x 12

33kg x 15

35kg x 12

40kg x 12

With your back training you should try incline some T bar row's great for back thickness and dead lifts when you think your back is able.

Stiff arm's pull downs are more of a finishing exercise IMO.

[SBARTON]

With your back training you should try incline some T bar row's great for back thickness and dead lifts when you think your back is able.

Stiff arm's pull downs are more of a finishing exercise IMO.

Yea i would include some T bar rows but the gym im at down home at the moment is pretty small and has hardly any equipment. I've tried dead-lifting before but i just end up having back spasms later in the day

[SBARTON]

Monday 19-11-2012

Woke up this morning with the flu. :roll:

Weighed in at 79.6kg

Meal 1: 6 Weetabix, 1 scoop protein

Meal 2: 4 rice cakes, lite cottage cheese, avocado

Meal 3: 250g Chicken, whole meal wrap

Meal 4 (will be): 3 rice cakes, lite cottage cheese, 1 scoop protein, 10g glutamine

Meal 5 (will be): 250g Chicken, 3 slices brown bread

Before bed (will be): 40g casein shake, 10g glutamine

Trained legs today:

Squats:

60kg x 10

100kg x 10

100kg x 10

100kg x 7

Super setted the last 2 sets of squats with Jumps squats:

26kg x 10, dropped weights and jumped until failure

26kg x 10, dropped weights and jumped until failure

Had a spew haha :grin:

Superset:

Leg Press:

100kg x 12

200kg x 12

240kg x 12

Leg Extension:

43lbs x 12

54lbs x 12

65lbs x 12

Superset:

Seated leg curl:

86lbs x 10

107lbs x 10

107lbs x 10

Dumbbell Lunges:

20kg x 15

20kg x 15

20kg x 15

[SBARTON]

Tuesday 20-11-2012

Not training again until Thursday because I’m going back to the school hostel for exams :pray:

Meal 1: 4 Weetabix, 1 kiwifruit, 1 scoop protein

Meal 2: 3 rice cakes, lite cottage cheese

Meal 3: 2 slices brown bread, 245g chop chop chicken, salad

Meal 4: Lite greek yoghurt, sliced almonds

Meal 5: 1 can chop chop chicken, protein shake, salad

Before bed: 40g Casein, 10g Glutamine

[SBARTON]

Wednesday 21-11-2012

Not training again until tomorow because I’m going back to the school hostel for exams.

Meal 1: 4 Weetabix, 1 scoop protein

Meal 2: 3 rice cakes, lite cottage cheese , avocado

Meal 3: 2 slices brown bread, 245g chop chop chicken, salad

Meal 4: 3 rice cakes, lite cottage cheese, avocado

Meal 5: 2 cans tuna, salad

Before bed (will be): 40g Casein, 10g Glutamine

[SBARTON]

Thursday 22-11-2012

Meal 1: ½ cup oats , 1 scoop protein

Meal 2: 3 rice cakes, lite cottage cheese, avocado

Meal 3: 250g Chicken, kumara

Meal 4: Lite Greek yoghurt, sliced almonds

Meal 5: 250g chicken, salad

Before bed: 40g Casein, 10g Glutamine

Chest:

Incline DB press :

28kg x 12

30kg x 10

35kg x 10

Decline Barbell Bench:

60kg x 10

70kg x 10

80kg x 10

Tri-set:

DB flyes:

12kg x 12

16kg x 12

16kg x 12

Seated Chest press:

Setting 10 ? x 12

11x 12

12x 12

Lat raises:

13kg x 12

13kg x 12

13kg x 12

Superset:

Cable flyes:

16lbsx 10

28lbs x 15

32lbs x 15

36lbs x 8

Cable cross-unders:

16lbs x 10

20lbs x 8

16lbs x 15

16lbs x 16

[SBARTON]

Friday 23-11-2012

No Gym today or Saturday because of the local A and P show, tonight was also a cheat meal.

Meal 1: ½ cup oats , 1 scoop protein

Meal 2: 3 rice cakes, lite cottage cheese, avocado

Meal 3: 250g Chicken, kumara

Meal 4: Lite Greek yoghurt, sliced almonds

Meal 5: hotdog chips

Before bed (will be): 40g Casein, 10g Glutamine

[SBARTON]

Saturday 24-11-2012

No Gym today because of the local A and P show

Meal 1: ½ cup oats , 1 banana, 1 scoop protein

Meal 2: 250g Chicken, kumara

Meal 3: Chicken, salad

Before bed (will be): 40g Casein, 10g Glutamine