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Old 09-23-2010, 07:38 PM   #1
NANBFAthlete2010
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Default NANBF Athlete's BB Log

What up fello pimps! lol Im starting a bodybuilding log for my upcomming show the ABA/INBD North Americans held in Boilingbrook IL next august

As of now, my weekly schedual looks like this

Day 1: Shoulders/Traps - Cardio (20 min Low Intensity/High Incline)
Day 2: Legs
Day 3: OFF (Due to classes/hmwk/ect)
Day 4: Chest/Calves - Cardio (15 Min of HIIT Outside)
Day 5: Arms (Bis/Tris)
Day 6: Back - Cardio (20 min Low Intensity/High Incline)
Day 7: OFF

however I alternate with a new method called (Muscular Overload)
Day 1: Delts/Biceps (Heavy/Power Day) (Barbells/DBs)
Day 2: Delts/Biceps (Isolation Day) (Machines/DBs/Cables)
Day 3: Legs
Day 4: OFF
Day 5: Chest/Triceps (Tris: Heavy/Power Day) (Same as Bis)
Day 6: Back/Triceps (Tris: Isolation) (Same as Bis)
Day 7:OFF

(Focusing on POWER DAY for Delts and ISOLATION DAY for them the next day)...this MAY Seem counter-productive however Im hearing great things about it from several athletes I compete with and it seems muscular overload is helping with their lagging body parts (Delts and arms) (trained 2x a week)

Reps and Sets vary...Im doing Shock Therapy for my body so each week is different...I started training like a powerlifter (moderate volume, HEAVY weight (1-6 reps) and so far, my muscles are very sore so their not adapting (Usually I stick with 6-12 reps, and 3-4 sets for 3-4 exersizes per body part but I feel my body is adapting to this so im using this as shock therapy)

I vary between high volume (20 sets) to moderate (12-14 sets) for body parts...

Lifts:
285 Flat Bench x 1 (9/23/2010)
405 Deadlift x 7 (9/15/2010)
375 Squat x 1 (9/13/2010)
@ 201 Pounds...Body Fat (?) Im assuming 13%...Still kepts my abs =)
Im not concerned about weight...my goals are to put on MORE density and MORE size and roundness to my muscles...my weakneses are my biceps, shoulders and legs...they lack mass, thickness and seperation.


Supplements:
1) BCAAs - ProSource.net
2) XTend - Scivation
3) Con-Cret - BioQuest
4) 100% Whey - O.N.
5) 100% Casien - O.N.


----------------------------------------------------------------------

2010 NANBF Great Lakes Natural Championship - 1st Pl. Collegiate Class,
5th Pl. Novice Class.

Last edited by NANBFAthlete2010; 09-23-2010 at 07:43 PM.
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Old 09-23-2010, 07:39 PM   #2
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whats up pete
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Old 09-23-2010, 07:40 PM   #3
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Ill post up pix from my show asap...my computers slow with uploading pix but Ill have them up soon...guys, for those of you who are natty BBs PLEASEEE I need constructive criticism!! Like I said my weak points are my biceps/shoulders (overall deltoid)/traps/legs

thanks again!
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Old 09-23-2010, 07:51 PM   #4
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Today was Chest/Calves...

Flat Barbell Bench

Warm Up
1) Bar x 10
2) 135 x 5
3) 185 x 5

Working Sets:
1) 225 x 5 - Not To Failure
2) 245 x 5 - Failure (All below)
3) 265 x 3 -
4) 265 x 3
5) 275 x 2 (Forced)
6) 285 x 1

Incline Barbell Press

Warm Up
1) 135 x 5

Working Sets
1) 225 x 4
2) 225 x 4
3) 205 x 6
4) 185 x 8

Flat DB Fly
1x10 @ 50's
1x8 @ 60's
1x6 @ 70's

Incline Machine Press
3x10 @ 180

Cable Crossover
3x8-10

This may seem like alot of volume, but its just to shock my body.

Calves

1) Standing Barbell Calf Raise (Smith Machine) On 4 Inch Board
5x6-25 @ 225-405 LBS
2) Superset: Leg Press Calf Raises + Calf Jumps (50) 5x15-20 Reps + Calf Jumps on Wall
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Old 09-23-2010, 07:52 PM   #5
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Nice to see another competitor here. Looking forward to the pics and the log.
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Old 09-23-2010, 07:53 PM   #6
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Quote:
Originally Posted by #Maverick# View Post
subbed in man
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whats up bud
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Old 09-23-2010, 07:53 PM   #7
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Quote:
Originally Posted by rippednmichigan View Post
Nice to see another competitor here. Looking forward to the pics and the log.
Same to you good sir. Hit the iron hard!
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Old 09-23-2010, 07:54 PM   #8
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holy barbell benching dude, crazy ass incline
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Old 09-23-2010, 08:15 PM   #9
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Strong Incline Benching brother. Get at it!
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Old 09-23-2010, 09:34 PM   #10
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Everything looks solid. Let 'er rip.
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