Becoming a Champion Log
Flex382
Posts: 257
09/11
I had a few set backs the past few months, I decided to start over. My goal is to get back in shape for BB again. I competed this past June and got 3rd place in Light heavy weight bodybuilding NPC. Since then I had moved to the Uk and had a few medical issues. Im good to go now but here is my stats:
Current
27 age
6ft
212lbs
20% BF
Goal
lower BF down to 12% by Jan- Feb
Food intake today:
Protein 1.5g per bodyweight = 318grams
Carb 1.5g per bodyweight = 318
Fat .5g per bodyweight = 106
Total calories around 3500
I will stick close to this diet for about 2 weeks and the lower carbs to 1g per bodyweight for another 2 -3 weeks then ower it to .5g having high carb days on rest days.
Today was legs:
Hams
15min stair stepper warmup
2 warm up straight leg deadlifts
4 x 10-15 straight leg deadlifts
4 x 10-15 laying leg curl
4 x 10-15 standing leg curl
Calves
3 x faliure donkey calve raises
3 x failure seated calve raises
Quads
3 x 60yards waling lunges
4 x 15-20 leg extinsons
4 x 8 - 12 squats
3 x 10-15 hack squats
3 sets failure leg press
45min cardio
I will go more in def days to follow. Pics, measurements, food prep, etc...
I had a few set backs the past few months, I decided to start over. My goal is to get back in shape for BB again. I competed this past June and got 3rd place in Light heavy weight bodybuilding NPC. Since then I had moved to the Uk and had a few medical issues. Im good to go now but here is my stats:
Current
27 age
6ft
212lbs
20% BF
Goal
lower BF down to 12% by Jan- Feb
Food intake today:
Protein 1.5g per bodyweight = 318grams
Carb 1.5g per bodyweight = 318
Fat .5g per bodyweight = 106
Total calories around 3500
I will stick close to this diet for about 2 weeks and the lower carbs to 1g per bodyweight for another 2 -3 weeks then ower it to .5g having high carb days on rest days.
Today was legs:
Hams
15min stair stepper warmup
2 warm up straight leg deadlifts
4 x 10-15 straight leg deadlifts
4 x 10-15 laying leg curl
4 x 10-15 standing leg curl
Calves
3 x faliure donkey calve raises
3 x failure seated calve raises
Quads
3 x 60yards waling lunges
4 x 15-20 leg extinsons
4 x 8 - 12 squats
3 x 10-15 hack squats
3 sets failure leg press
45min cardio
I will go more in def days to follow. Pics, measurements, food prep, etc...
0
Replies
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So yesterdays diet looked like: 20/11
3 whole eggs, 3 egg whites
25grams oats
3 chicken breast
2 salmon
1 sweet potato
250ml milk
1 lean steak
2 30gram of protein shake
brocolli
1 cups of rice
ovil oil, fish oil
Chest and Tris
1 warmup set incline bench
4 sets 12-15 reps incline bench
4 x 12-15 flat bench press
3 sets of failure cable machine flat bench press
4 x 12-15 incline press flyes
4 x 12-15 cable flyes
1 warmup tri pres downs
4 x 12-15 tri press down
superset
4 x 12-15 reverse grip
4 x 8-15 over dumbell extenions
3 x 12-15 close grip flat bench for tris
4 x 12-15 double rope kick backs
All reps were slow and controlled. focused on the contraction and squeeze. Had really good mental focus.
Legs were sore so cardio was cut down to 30 mins
Today will be back and Bis0 -
21/11
Back and Bis
2 warmup sets of pull ups
4 x 12-15 lat pull downs behind neck
superset
4 x 12-15 bent over rows
4 x 12-15 straight arm lat pulldowns
superset
4 x 12-15 benet over dumbell rows
4 x 12-15 seated rows
superset
4 x 12-15 reverse grip rows
4 x 12-15 easy bar curls
4 x 12-15 rope curls
4 x 12-15 hammer curls
Great workout and great pump.
Food intake was around:
protein 318
carb 212
fat 106
calories 30740 -
22/11
Today was legs:
Hams
15min stair stepper warmup
2 warm up straight leg deadlifts
4 x 10-15 straight leg deadlifts
4 x 10-15 laying leg curl
4 x 10-15 standing leg curl
Calves
3 x faliure donkey calve raises
3 x failure seated calve raises
Quads
3 x 60yards waling lunges
4 x 15-20 leg extinsons
4 x 8 - 12 squats
3 x 10-15 hack squats
3 sets failure leg press
45min cardio
Great workout and great pump.
Food intake was around:
protein 318
carb 212
fat 106
calories 30740 -
Ok so I took off Satureday and Sunday. It was a well needed rest. Saturday I up my carbs to about 2g per body weight. My body really need it.
25/11
213lbs
18%
Dropped 2% BF. Yesterday I worked Chest/Back it was a really great combo.
Morning:
1 warmup set incline bench
4 sets 12-15 reps incline bench
4 x 12-15 flat bench press
3 sets of failure cable machine flat bench press
4 x 12-15 incline press flyes
4 x 12-15 cable flyes
Evening:
2 warmup sets of pull ups
4 x 12-15 lat pull downs behind neck
superset
4 x 12-15 bent over rows
4 x 12-15 straight arm lat pulldowns
superset
4 x 12-15 benet over dumbell rows
4 x 12-15 seated rows
superset
4 x 12-15 reverse grip rows
My protein intake 318g
carb intake 254g
fat intake 106g
calorie intake 3242
I am getting in 5 meals and 2 snacks a day so all is good.
Head really great vascuiralty and pump. Ready for todays workout.0 -
[ img ]http://i959.photobucket.com/albums/ae74/flex382/poo_zpsee8e919a.jpg[ /img ]
[ img ] *link* [ /img ]0 -
[ img ] *link* [ /img ]0 -
I have been MIA but here are my stats:
10/12
Current 6 weeks ago
210lbs 235lbs
17.5BF 23BF0 -
10/12
Yesterdays workout:
Back and Bis
2 warmup sets of pull ups
4 x 12-15 lat pull downs behind neck
superset
4 x 12-15 bent over rows
4 x 12-15 straight arm lat pulldowns
superset
4 x 12-15 benet over dumbell rows
4 x 12-15 seated rows
superset
4 x 12-15 reverse grip rows
4 x 12-15 easy bar curls
4 x 12-15 rope curls
4 x 12-15 hammer curls
Great workout and great pump.
Food intake was around:
protein 318
carb 212
fat 106
calories 30740 -
10/12
Yesterdays workout:
Hams
15min stair stepper warmup
2 warm up straight leg deadlifts
4 x 10-15 straight leg deadlifts
4 x 10-15 laying leg curl
4 x 10-15 standing leg curl
Calves
3 x faliure donkey calve raises
3 x failure seated calve raises
Quads
3 x 60yards waling lunges
4 x 15-20 leg extinsons
4 x 8 - 12 squats
3 x 10-15 hack squats
3 sets failure leg press
Great volume and Great pump.
Carb intake was higher today so I could smash my legs.0 -
It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.0
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It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.
QFT0 -
It's nice that you have goals but this site provides a blog to each user for just this sort of thing. FYI.
QFT
Im military and the blog tab is blocked thats why i post it here.0
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