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Old 10-13-2010, 02:53 PM   #1
BendtheBar
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Default BTB's Countdown + Fullbody Challenge Log

New log for me. That is all. Bodybuilding contest:

185 days until Ohio.

Home

I will be detailing my weight loss progress based on goals.

Fullbody Challenge - 11/29



Monday
Bench Press 3x5
Barbell Rows 3x5
Seated Military Press 3x5
Squats 1-2x12-20
Sumo RDLs 3x5
Barbell Curls - Max Reps 5 Minutes

Wednesday
Deadlift 3x5
Dips 3x5
Seated One Arm Dumbbell Press 3x5
Squats 1-2x12-20
BB Calf Raise 3x10-20
Weighted Situps 3x10-25

Friday
Dumbbell Bench 3x5
Seated Military Press 3x5
Rack Chins 3x5
Squats 1-2x12-20
Sumo RDLs 3x5
Concentration Curls - Max Reps 5 Minutes

Notes:

Squats. It will take me a few weeks to build back up to 20 reppers. My endurance is week.

Sumo RDLs. Sumo RDLs are ramped sets. 60-80-100.

Deadlifts. Deadlifts are ramped sets. 60-80-100.

3x5 sets. All 3x5 sets are a Reg Park style 5x5 except for rack chins. I plan on a dding weight to rack chins, but there will be a learning curve.

Curls. I am going to pick a weight and just rest-pause the heck out of biceps. I won't use any specific rest periods, but will just hammer away as much as possible. Heavy curls don't feel good to me, so these will allow me to drop the weight a hair and kill my biceps.

Military Presses. My left shoulder is a bit tender during BTNs, so I'm sticking with seated military's for a while.

DIET NOTES

***On a very specific diet for the next 12 weeks, starting Sunday December 12th. This diet was created by my trainer.***

Diet Basics:

--30-35 grams of protein every 2.5 to 3 hours.
--Complex carbs regulated every day. Carb sources are potatoes, rice and oatmeal. Weighing daily cabs to the gram. Very tight.
--Protein sources will include chicken, fish, egg whites, and a couple protein drinks per day. Beef once a week.
--Can eat all the onions, peppers, green peppers, broccoli, lettuce, green beans, cauliflower, celery, salt, pepper, pickles, and mustard I want.
--No fruits, and no veggies not on this list.

Supplement Basics:

Meal 1 - Flax Seed Oil, Fish Oil, Multivitamin
Meal 2 - None
Meal 3 - None
Meal 4 - Flax Seed Oil, Fish Oil, Multivitamin
Meal 5 - None
Meal 6 - Glutamine, Vitamin E, Vitamin C

I will also be taking 2 BCAA caps with each meal.
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Last edited by BendtheBar; 12-05-2010 at 11:56 AM.
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Old 10-13-2010, 02:54 PM   #2
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sweet... do you have more pictures up?
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Old 10-13-2010, 03:10 PM   #3
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Originally Posted by PCTHATER View Post
sweet... do you have more pictures up?
These are all from this year:

http://muscleandbrawn.com/forums/mem...op-secret.html

I started pretty heavy. Superman shirt pic is recent. Shirt won't come off until 2011.
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Old 10-13-2010, 04:48 PM   #4
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Quote:
Originally Posted by BendtheBar View Post
These are all from this year:

http://muscleandbrawn.com/forums/mem...op-secret.html

I started pretty heavy. Superman shirt pic is recent. Shirt won't come off until 2011.
I am envious of the yoke
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Old 10-13-2010, 04:50 PM   #5
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I'm so excited to see how you end up bro (no homo!) This is going to be epic, we are all going to roll up in there and just shout "MUSCLE AND BRAWN BITCHES, WHAT!" lol
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Old 10-13-2010, 05:20 PM   #6
BendtheBar
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Originally Posted by PCTHATER View Post
I am envious of the yoke
Thanks man. Never had one until I started deadlifting.
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Old 10-13-2010, 06:47 PM   #7
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Originally Posted by PCTHATER View Post
I am envious of the yoke
Man I throw away 4 yokes every day.

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Old 10-14-2010, 01:00 AM   #8
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Good luck getting ripped and dam only 2100 cal, i would starve.
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Old 10-14-2010, 06:43 PM   #9
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Originally Posted by BendtheBar View Post
Superman shirt pic is recent. Shirt won't come off until 2011.
You should smell pretty well by then.
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Old 10-14-2010, 06:50 PM   #10
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Originally Posted by DMedley View Post
You should smell pretty well by then.
haha good one bro.
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