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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, 03:06 PM   #3
BendtheBar
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185 Days To Go

October 13th, 2010: Back

Weight Target = Plus 1.2 pounds

I am tracking my weight based on amount left to lose and days to get there. Ate a bit more pie this past Saturday then I should have. Weight is slightly above target.

Supplements:
--Pre-workout: Anabolic Impac
--Protein Powder: MGN Cinnamon Bun
--Test Booster: AromX-RD by Advanced Muscle Scince
--Others: Scivation Xtend and Essential FA. Multivitamin and joint supplement.

Diet Notes:

Post-workout is currently a whey shake and a banana. Running about 2100 daily calories (give or take) depending on how many apples and pickles I have at night.

One weekly refeed - Saturday.

Today's Workout

Workout Time: 48 minutes

Workout Grade: A

Daily Cardio: NADA

Solid effort. Tried pullups for the first time in decades and nailed them. Anabolic Impac is giving me real good energy and solid focus. AromX-RD is helping with recovery. I do not feel sluggish during the day, nor during my workouts. When not on test boosters I can notice a difference.

Currently doing a 5 on, 1 off split. This will change, I am sure.

Pull Ups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 7

Pendlay Rows
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Dumbbell Rows
180 x 5
180 x 5
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Old 10-13-2010, 03:10 PM   #4
BendtheBar
BendtheBar
is getting skinny(ish)
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Quote:
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, 03:19 PM   #5
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that's some solid pullups at your weight! i'm 60lbs lighter and can only do that many.
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Old 10-13-2010, 03:21 PM   #6
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,477,244, Level: 100 Points: 1,477,244, Level: 100 Points: 1,477,244, Level: 100
Activity: 42% Activity: 42% Activity: 42%
 
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
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Posts: 80,274
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556558
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by jslep View Post
that's some solid pullups at your weight! i'm 60lbs lighter and can only do that many.
Thanks man. Taking it easy. They used to bug the hell out of my biceps. So far so good.
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Old 10-13-2010, 04:48 PM   #7
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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   #8
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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, 04:58 PM   #9
jslep
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^^ then i'm gonna head butt someone!!
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Old 10-13-2010, 05:07 PM   #10
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^^ then i'm gonna head butt someone!!
Take out the competition any way you can bro.
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