NANBF Athlete's BB Log

[NANBFAthlete2010]

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.

[#Maverick#]

subbed in man
whats up pete

[NANBFAthlete2010]

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!

[NANBFAthlete2010]

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

[rippednmichigan]

Nice to see another competitor here. Looking forward to the pics and the log.

[NANBFAthlete2010]

Originally Posted by #Maverick#

subbed in man
whats up pete

whats up bud

[NANBFAthlete2010]

Originally Posted by rippednmichigan

Nice to see another competitor here. Looking forward to the pics and the log.

Same to you good sir. Hit the iron hard!

[#Maverick#]

holy barbell benching dude, crazy ass incline

[BigFiveFive]

Strong Incline Benching brother. Get at it!

[BendtheBar]

Everything looks solid. Let 'er rip.