4 Months 'til comp-time!

[curtb]

STARTING DATE: 2nd March

Check Progress: 2nd APRIL

Seeing as this is my first competition, I'm not sure whether or not the big jitters, the whole, "Oh Sh*t I'm not as on track as I though I was!" worry, the cold sweats in the night where you see yourself scrawny and flabby on stage, are just part of it.

Whether they are something you always have to deal with or not, I've decided its time to kick it into 5th gear.

I'm 17, verging on 18, and weighing in at 80 kg. A hair under 6' tall, I' been dropping bodyfat steadily and am on track at 7%. I've got 4 months until competition, and I'm starting my cardio now, to ease into it. I'm also starting a 7 day a week, twice a day split, but I'm matching my diet to suit this. I've always used a 7 day a week split, so its not a huuuuge shock, but I'm going to need a lot of discipline with getting up at 5am on the weekends.

Anyway,

DIET:

5am Preworkout- Shake (45g Protein)

TRAIN

Postworkout - Shake (45g Protein) [1st creatine dose]

Breakfast - 4 egg white omelette w/ 100g chicken and 50g low fat cheese

Midmorning - Protein Bar

Snack - 2 Bananas

Lunch - 3 whole boiled eggs

Snack - 2 Bananas

Preworkout - Shake (45g Protein), 1 mandarin

TRAIN

Postworkout - Shake (45g Protein)

Dinner - Steak or Chicken, 300 grams, w/ Kumara/brown rice [2nd Creatine]

TRAINING:

Monday-

AM

Shoulders

PM

Biceps + Triceps

Tuesday-

AM

Cardio

PM

Chest

Wednesday-

AM

Calves + Hams

PM

Back

Thursday-

AM

Cardio

PM

Abs + Biceps

Friday-

AM

Quads + Glutes

PM

Chest + Abs

Saturday-

AM

Calves + Hamstrings

PM

Back

Sunday-

AM

Biceps + Triceps

PM

Quads + Abs

I've got approximately 110 days until my first competition, Auckland Champs, then I'm doing North Island CHamps. Clearly, hoping to do well in the teenage division.

[1day]

:shock: thats a pritty insane routine dude, u dont allow a lot of time for rest and recovery , and i would have thought that as ur cutting ud want ur rest exspecially as ur on a low carb(low energy) diet, u may risk loosing a fair bit of muscle due to lack of recovery ? or im just talkin outa my ass :shifty:

[Gym rat]

That is one mean routine dude that may lead to over training or burn out before you hit the stage

[curtb]

Well thats the reason I thought I'd post it, to get given advice. If thats our opinion, and you have a lot more experience than me, I'll work on cutting it down.

One problem I've been thinking of lately is that, on my normal routine, I start training at 5.30 on a relatively empty stomach. I've worried that I was going to go into catabolism because of this, and thats why I felt my results had slowed dramatically.

[Andrew]

Cut your ab training down to once or maximum of twice a week.

Shift the carbs your having last thing at night to during the day and just have protien b4 bed.

[curtb]

Thanks Andrew. I'll move the peice of toast to breakfast so the carbs will be used for my postworkout recovery. I'll also drop an Abs session on Wednesday morning, simply because I don't have time for 3 body parts in full.

I have however, been finding I've been getting bst results with training Abs frequently, so I think I'll stick with 4 times a week. This is probably the first time I've had a 6-pack since I was 4 years old :pfft:

Bedtime has also dropped another hour, to 8:30, to aid in recovery.

[curtb]

Pics coming soon of course. I'm very conscious of my weaknesses, in my opinion:

Lagging biceps (makes me very angry! I neglected them for a while and now they seem to refuse to grow)

Trying to bring out my quads more, although I've always been keen on legs.

Calves, although I've gone on a calf training overhaul to countact this

Camera ran out of battery! Get you better poses soon, thanks very much guys and girls

[1day]

I have however, been finding I've been getting bst results with training Abs frequently, so I think I'll stick with 4 times a week. This is probably the first time I've had a 6-pack since I was 4 years old :pfft:

dude the reason ur seeing gud results is not because ur workin them 4times a week, its because ur cutting and ur bf is low enuff for them to cum out of hiding. i would listen to andrew and cut ur abs down to max of twice a week, this will giv them time to rest(& there-for 'grow'), i personally only do mine once a week ,but wen i hit them ,i hit them hard and it takes atleast 3-4days full recovery :shifty:

[curtb]

I thought I'd post some lifts. I started lifting just under 7 months ago, however I didn't really get serious for about a month after that.

Chest

I hit my top flat bench last week, 110 kgs for 3 reps before I needed spotting. I was really pleased as I felt my bench hadn't been getting much stronger.

Barbell Incline Bench

60kg x 15

80kg x 12

85kg x 8 (w/ 2-4 more forced reps)

90kg x 6 (w/2 2 more forced reps)

15 pressups in between each set to help get warmed up

Barbell Bench

80kg x 12

90kg x 10

100kg x 8 (with 1-2 forced reps)

100kg x 3 (with 3 forced reps)

Decline Dumbell Press

25kg x 12

30kg x 10

35kg x 6 (If my arms can hold me at this point)

Cable Flyes

60lbs x 12

70lbs x 6 (4 forced reps)

70lbs to failure

40lbs x 20

I then repeat these cable flyes, but I change the angle of the cable from above my head to around my knees.

If you guys have any advice as to bringing out my lower pectorals more, that would be great. I tried lying dumbell pullovers for about two months, but it gave me a lot of pain around the base of my neck and shoulders, so I've let it become more infrequent