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SETT2WIN 2013 pre contest preparation!

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92SCtbird
Rep: +180
Trust: 100%
Posts: 246
SETT2WIN 2013 pre contest preparation! « : November 04, 2012, 09:10:26 PM »
I will be using this log to track every single thing that goes into my contest prep for my 2013 bodybuilding season.

I still need to meet up with my coach and take measurments to figure out exactly how much fat I need to lose before I step onstage for my first show this year, I plan on doing three total this time around but may enter into more if everything is going good, this diet can really make me drag at times but it is well worth it once stepping onstage.

Just some basic background info on me..

I work at GNC full time while in school for business and nutrition, I am 19 years old, turn 20 in December so I will not be competing in the teen division anymore. I did two shows this past summer at 150 pounds on the dot and brought home a first place trophy in teen, a second place in teen, first in mens lightweight and a third in mens novice. Currently my weight is fluctuating between 155 and 160 but I am taking these last two months (November/December) to pack on as much quality mass as time allows and will most likely start my diet on the New Year.
I am on team SETT2WIN, feel free to google it and check my coaches out. Shout out to them for all the support last season!
I have to log my diet and training every single day and email it to him every night. This also includes monthly training follow ups to make sure im making progress and not losing strength, I will also be attending posing practice every single sunday.

Feel free to follow this prep and even use some of it for this upcoming summer because I know everyone loves to get shredded for that beach weather!

Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."

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92SCtbird
Rep: +180
Trust: 100%
Posts: 246
« Reply #1: November 04, 2012, 10:24:15 PM »
Currently running a Legs/Push/Pull, off, Legs/Push/Pull, off, split. Its only been one week on it but have enjoyed it so far, only compliant right now is recovery time but sticking with it for now.

11/4/12 Push

Barbell bench press
135x12
185x10
205x8

Dumbell bench press
75x12
85x10
100x5

Skull crushers
80x12
90x10
100x8

Tricep Extensions (rope)
80x12
110x10
120x8

Chest Flys (machine)
165x12
180x10
195x8

Seated calf raises
90x10
90x10
90x10

Close grip bench
135x12
135x12

Weighted Dips
bodyweightx12
50x10
60x10

-1 serving of GNCs Amplified Mass xxx
-peanut butter sandwich on whole grain bread
-footlong chicken bacon ranch on white bread from subway (lettuce, green peppers)
-1 serving of Amplified Mass w/ 7 grams on creatine monohydrate
-2 slices of papa johns pepperoni pizza
-17 pretzels with 2 tablespoons of peanut butter
-1 scoop of whey
-peanut butter sandwich on whole grain bread before bed

My diet log will be ALOT more structured once I start contest prep, also keep in mind this is a slight bulk and food quality is not a big issue right now. Just trying to enjoy myself before getting strict haha
Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."


houstontexas
Rep: +105
Trust: 100%
Posts: 1204
Locker Roommates
« Reply #2: November 05, 2012, 04:01:33 AM »
In for the ride. Kill it man.
Screw a SERM!!! I keep my PCT natty!!!


LeCajun
Rep: +81
Trust: 100%
Posts: 89
« Reply #3: November 05, 2012, 05:31:11 PM »
In for this. What other supplements will or are you taking?


92SCtbird
Rep: +180
Trust: 100%
Posts: 246
« Reply #4: November 05, 2012, 06:12:49 PM »
Ahhh I love pull day, by far the best training day of the week! Had an awesome pump going strong through the entire session. Getting a few questions about my supplement stack so updating everyone with that.

-Amplified Mass xxx by GNC
-Core fuel intra/post by NDS
-Pump fuel pwo by NDS
-Vein by Image sports (pump product) highly recommended!!
-Mega Men sport multi vitamin
-Triple strength fish oil which I am double dosing for inflammation issues in my left knee.
-Creatine monohydrate

Alrighttt lets get to the good stuff..

11/5/12 PULL day ahhh yeahhh

Barbell Row
warm up w/ 45lbx20
135x12
175x10
190x8
135x15 burned em out

Lat Pulldown
120x15 (slow controlled just focusing on stretch/form here)
165x12
180x10
210x8

Barbell curl (keeping these light to enhance my mind muscle connection)
65x12
85x10
65x12

Rear Delt Fly
135x10
120x12
105x15
90x15

Dumbell curl
35x10
35x10
45x6 (negatives)
45x6 (negatives)

Preacher curl
125x8
110x10
95x12

Seated face pulls
80x8
75x10
60x12
Keeping perfect form and squeezing at the top is very important for this exercise

Wide grip pullups
All 3 sets were done to failure. Once I purchase a weight belt I will start adding weight to these.

Im sure many of you will look and ask WTF no deadlifts?! I ran out of time, had an appointment so deads were cut out today. Trust me, they are a staple in my routine.

-8oz chicken breast w/ shredded cheese on whole grain tortilla wrap
-1 serving Amp Mass xxx
-Peanut butter sandwich on whole grain bread
-2 cups of 2% milk
-12 piece chicken nugget w/ large fry from chick fil a
-peanut butter sandwich on whole grain bread
-1 serving Amp Mass xxx
-bowl of cookies and cream ice cream, yes you read that right haha dont judge my bulk!

Im killing this Legs/Push/Pull split, I will miss it when I start pre contest routine. Also want to add that legs are my weak point, although crucial onstage I know how to present them well with my physique but I will continue to improve my quad sweep and thickness by hitting them heavy and hard every week.


Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."


92SCtbird
Rep: +180
Trust: 100%
Posts: 246
« Reply #5: November 11, 2012, 03:47:25 PM »
Before I start my diet. Currently weighing in about 157 at 5'7" my guess is around 7-8% bodyfat. These pics were taken after pull day so decent pump. Feel free to point out what upper body parts need brought up. More pics will follow within the next few days.
Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."


92SCtbird
Rep: +180
Trust: 100%
Posts: 246
« Reply #6: November 13, 2012, 03:49:18 PM »
11/6/12 Legs

Barbell squat
warm up: 135x12
225x5
225x5
225x5

Seated calf raise
90x12
90x12
135x8

Hamstring curl
95x12
95x12
110x10
135x8

EZ curl bar lunges
80x4
100x2

Leg extensions
180x10
160x12
135x14
120x16

Hanging leg raises
3 sets of 10 reps (very slow/controlled) making solid mind muscle connection with these.
Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."


92SCtbird
Rep: +180
Trust: 100%
Posts: 246
« Reply #7: November 13, 2012, 04:09:17 PM »
11/12/12 Push

Incline barbell press
135x12
155x10
185x8
135x10

Dumbell bench press
70x12
85x8
90x5
100x5

Skull crushers (EZ curl bar)
80x12
100x8
110x6

Dumbell shoulder press
50x12
60x10
70x8

Close grip bench press
135x12
135x12

Cable tricep extensions
140x10
160x8
180x6

-Amplified Mass shake w/ 2 bananas
-peanut butter sandwich on whole grain bread
-Turkey deli meat on whole grain bread
-1 scoop gold standard whey
-6 inch steak and cheese sub on white bread w/ lettuce and green peppers
-Amplified Mass shake w/ 7 grams creatine
-8 oz of chicken w/ green and red peppers, green beans
Scientific Exercise Training Team athlete. SETT2WIN.com

"A lion does not lose sleep over the opinion of sheep."
"Todays preparation determines tomorrows achievement."

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