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v1, 2014 contest prep (7 weeks out)

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  • v1, 2014 contest prep (7 weeks out)

    Whats up!! So I thought I would start a new log covering the last 7 weeks of my prep leading up to a local showing I'm doing in Aug. I'll re-post what I've already added to my last (which isn't much) journal just to keep this straight. I hope you find thing entertaining!
    "SET NO LIMITS"

    "When the knees hurt you just wrap tighter."-Skip

    2015 NPC Supplement Express:
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    2010 NPC Virginia Grand Prix:
    2002 NPC Western Carolina:
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    Use Discount Code MMH353..

  • #2
    06JUL14:SUN (7 Weeks out)

    Hit the gym early today and knocked out Bi’s/Tri’s and Side Delt’s
    1.BB Curls: 3/8-10 W/Partials on the last set from the bottom of the movement.
    2. Standing 2-Arm Cable Curls (w/hand to the rear of the body for a full stretch): 3/8 W/ 3 drop sets after the last set.

    3. DB Preachers: 3/10 (rotated had position from a hammer position/Palms up position both at the bottom and at the top of the movement).

    4. Standing Tri-Ext W/Rope & V-Bar) 20reps (Rope) Stand straight up and flaring wrist out at the bottom/20reps (rope) Standing W/Slight lean forward & 20reps Standing Straight up (V-Bar): 3 sets total/Super set.

    5. Seated DB Side Raises: 4/8-10:

    6. 1-Arm Incline DB Side Raises: 3/10-12: No rest between set (back to back).

    *Static stretch for each body part worked

    07JUL14-MON:

    Had my BF Check first thing today and dropped 1.5% BF from my last visit. Although there was some progress made, overall I need to speed thing up just a bit. Not real happy with my current progress.

    29MAY14: BF 15.2%, Fat Weight: 27.1%, Fat Free: 151.6 Bodyweight: 178.8

    07JUL14: BF: 13.7 FW:24.1, FF: 152.6 BW: 176.8

    Hitting Back , Hams & Calves latter today. Will post later.

    07JUL14/MON:

    Nice workout today;
    1. Seated 1-Arm Pulldown: 3-10
    2. Bentover DB Rows: (Penalty Rows) 3-8
    3. Seated Cable Rows: 3-10
    4. Rack Deads: Warm up the 1-8 W/ 2 drop sets that follow.

    1. Bentover DB Rear Raises: 4-10/12
    2. Standing Cable High Pulls (to chin): 3-10

    1. (Superset) Tricep Ext: 3x60 reps *20 Standing W/Hand flared out @ the bottom/
    20reps Standing W/Slight bend forward & 20 reps Press downs W/V-bar).

    1. (Superset) HS Liner Hack Calf Press: 3-10/BW Seated Calf Presses ( Toes on the edge of a platform while you in a squatting (bottom) position and raisin on to the balls of your feet. /Standing toe raises (working the front Toe Raises (Tibialis-A): 3-10 ) .

    08JUL14/TUE:

    40 Min cardio 20am & 20pm. No workout today.
    Last edited by v1hyp; 07-10-2014, 01:51 PM.
    "SET NO LIMITS"

    "When the knees hurt you just wrap tighter."-Skip

    2015 NPC Supplement Express:
    2014 NPC Sun City Regional:
    2013 NPC Sun City Classic:
    2010 NPC Virginia Grand Prix:
    2002 NPC Western Carolina:
    2002 NPC North Carolina State:

    Use Discount Code MMH353..

    Comment


    • #3
      09JUL14/WED: Chest/Shoulders

      Smith Flat Bench: 3-8 + 1-Failuer W/Partials @ the end
      Low angle Inc-DB Flies/Press (W/Band): 3-10
      Seated Peck Deck: 3-8 (W/Strip Sets 5 sets 20sec between sets)

      Seated Smith BNP: 4-8 (1 ½ from the bottom reps)
      Incline Front DB Raises: 3-10
      Standing DB Sides: 3-10

      10JUL14-THR: Legs & Cardio (PM)

      Standing Calf Raises: 4-8 (Plus 4 drop sets)
      DB Leg Curls (Sitting rev-style on a decline bench): 4-12 (Slow and controlled)
      Power Squats: 3-8 (Plus 3 drop sets W/ a 15 sec hold at the bottom on the last set)
      Mach-Lying Leg Curls: 3-12
      (Super Set) W/Leg Ext: 3-12 (Toes pointed up & Forward 6/6)

      Leg Press (Feet Low): 100 reps (done by doing as many sets as needed to reach 100)

      11JUL14-FRI: Back/Traps & Abs

      Assisted Front Chins: 5-12
      Nautilus Front (dual handles) Lat Pulldowns: 3-12
      Seated Front Lat Pulldowns (turned in opposite direction on seat): 4-10
      HS Iso-Low Row: 3-10
      Smith BOR: 4-10
      Nautilus Seated Cable Row: 3-10

      DB Shrugs: 4-6/8:
      BB Rear Shrugs: 3- 12/15:

      Overall, a good week! Started incorporating some HIT Swimming into my cardio program and hoping to see some results from that. As week 6 approaches, I will start to work on my mandatory poses some as well as select which song I plan on using for the show. No real changes to the diet. I want to see if the added swimming will cause some changes by itself.
      Last edited by v1hyp; 07-12-2014, 02:13 PM.
      "SET NO LIMITS"

      "When the knees hurt you just wrap tighter."-Skip

      2015 NPC Supplement Express:
      2014 NPC Sun City Regional:
      2013 NPC Sun City Classic:
      2010 NPC Virginia Grand Prix:
      2002 NPC Western Carolina:
      2002 NPC North Carolina State:

      Use Discount Code MMH353..

      Comment


      • #4
        I love following logs, especially the diet changes that occur based on progress. Would it be too much to ask for you to include some of that stuff? Haha

        Comment


        • #5
          I’ve been using this break down since last week (WK7). With this break down I’ve do 2 low days, 4 med days and one high day. I’m thinking about switching this up after wk 6 to a low day every two days followed by a high day after each third low day. Will see how things go next week. Weight is still coming off slowly but I’m not freaking out just yet in light of my BF is coming down.

          Carbs: Pro: Fats:
          High Day: 575 175 45
          Med Day: 115 225 65
          Low Day: 95 245 85

          On high days most of my carbs come from clean sources with little fat as possible in each meal. I also incorporate one junk (small one) towards the end of that day.
          "SET NO LIMITS"

          "When the knees hurt you just wrap tighter."-Skip

          2015 NPC Supplement Express:
          2014 NPC Sun City Regional:
          2013 NPC Sun City Classic:
          2010 NPC Virginia Grand Prix:
          2002 NPC Western Carolina:
          2002 NPC North Carolina State:

          Use Discount Code MMH353..

          Comment


          • #6
            BW on Sat was 175lbs, woke up today after yesterday high carb day and stepped on the scale at 178lbs. Just got back from hitting Hams, Shoulders & Tri's. Will post later as its time to get some food down!! Also I'm going to implement the every two day low carb approach this week as se where I end up.
            "SET NO LIMITS"

            "When the knees hurt you just wrap tighter."-Skip

            2015 NPC Supplement Express:
            2014 NPC Sun City Regional:
            2013 NPC Sun City Classic:
            2010 NPC Virginia Grand Prix:
            2002 NPC Western Carolina:
            2002 NPC North Carolina State:

            Use Discount Code MMH353..

            Comment


            • #7
              Hey v1, good luck with the prep! I'm curious to see how the HIIT swimming works for you.
              2014 Greater Gulf States 2nd WPD Class B
              2010 Jr. USA 2nd LHW
              2009 Houston Pro/Am 1st LHW & Overall (Am)
              2008 Jr. Nationals 5th LHW
              2007 Greater Gulf States 1st LHW
              2007 LA Championships 1st LHW & Overall

              Comment


              • #8
                Originally posted by phoenix13 View Post
                Hey v1, good luck with the prep! I'm curious to see how the HIIT swimming works for you.
                Phoenix,, Thanks! So far I've enjoyed incorporating it into my program. It seems as if it really doesn't take much to get the hart pumping!!
                "SET NO LIMITS"

                "When the knees hurt you just wrap tighter."-Skip

                2015 NPC Supplement Express:
                2014 NPC Sun City Regional:
                2013 NPC Sun City Classic:
                2010 NPC Virginia Grand Prix:
                2002 NPC Western Carolina:
                2002 NPC North Carolina State:

                Use Discount Code MMH353..

                Comment


                • #9
                  Here's a few workouts from this week.

                  SUN 13JUL14: Hams/Shoulders & Tris

                  1. Glute Ham Raises
                  2. 1-Leg Lying Leg Curls
                  3. DB SLDL

                  1. Seated DB Side Raises
                  Super Set W/ Standing DB Side Raises
                  2. DB Shoulder Presses

                  1. Lying Tri Ext
                  2. Smith Machine Tri-Presses.

                  MON 14JUL14: Quads & Calves
                  1. Leg Press:
                  2. Leg Ext
                  3. DB Step Ups

                  1. Standing Calf Raises

                  1. Seated DB Curls
                  2. Machine Preacher Curls

                  TUE 15JUL14: Chest/Back (super setted)

                  1. Seated Mach-Bench:
                  Assisted Front Chins:

                  2. DB Incline Bench
                  Close Grip Assis-Chins (Rev Grip)

                  3. Peck Deck Fly’s
                  2-Arm BOR’s

                  4. Push ups (DB for deeper depth)
                  Standing Close Grip Pulldowns (Medows Style)

                  Wed-OFF

                  THUR 17JUL14: Bi’s/Hams/Quads & Claves

                  1. Standing EZ-Bar Curls
                  2. Incline DB Seated Curls
                  3. Hamer Cable Rope Curls

                  1. Lying Single Leg Curls
                  2. Standing Single Leg Curls
                  (No rest between sets/legs)
                  3. DB Leg Curls (3 drop sets/1 big set)

                  1. HS Liner Hack Squats (Slow neg’s followed by partial to failure)

                  1. HS LHS Calf Raises (rp style plus a widow maker at the end)

                  Nice workouts overall! Finally dropped below 175lb today to 174.5. Hey I’ll take it!! Next BF check will be on the 1st of next month.
                  "SET NO LIMITS"

                  "When the knees hurt you just wrap tighter."-Skip

                  2015 NPC Supplement Express:
                  2014 NPC Sun City Regional:
                  2013 NPC Sun City Classic:
                  2010 NPC Virginia Grand Prix:
                  2002 NPC Western Carolina:
                  2002 NPC North Carolina State:

                  Use Discount Code MMH353..

                  Comment


                  • #10
                    https://www.youtube.com/watch?v=OeqyILT-H-4


                    Interesting..
                    "SET NO LIMITS"

                    "When the knees hurt you just wrap tighter."-Skip

                    2015 NPC Supplement Express:
                    2014 NPC Sun City Regional:
                    2013 NPC Sun City Classic:
                    2010 NPC Virginia Grand Prix:
                    2002 NPC Western Carolina:
                    2002 NPC North Carolina State:

                    Use Discount Code MMH353..

                    Comment


                    • #11
                      I saw that trailer. Interesting, I agree. Have you seen Generation Iron?
                      2014 Greater Gulf States 2nd WPD Class B
                      2010 Jr. USA 2nd LHW
                      2009 Houston Pro/Am 1st LHW & Overall (Am)
                      2008 Jr. Nationals 5th LHW
                      2007 Greater Gulf States 1st LHW
                      2007 LA Championships 1st LHW & Overall

                      Comment


                      • #12
                        Originally posted by phoenix13 View Post
                        I saw that trailer. Interesting, I agree. Have you seen Generation Iron?
                        Hey, No not yet but it's on my to buy list for sure!! Hope thing are going well for you! Thanks for stopping by!
                        "SET NO LIMITS"

                        "When the knees hurt you just wrap tighter."-Skip

                        2015 NPC Supplement Express:
                        2014 NPC Sun City Regional:
                        2013 NPC Sun City Classic:
                        2010 NPC Virginia Grand Prix:
                        2002 NPC Western Carolina:
                        2002 NPC North Carolina State:

                        Use Discount Code MMH353..

                        Comment


                        • #13
                          Originally posted by v1hyp View Post
                          Hey, No not yet but it's on my to buy list for sure!! Hope thing are going well for you! Thanks for stopping by!
                          Yeah, I want to get it too. Thanks, life is good. I'll be following your progress!
                          2014 Greater Gulf States 2nd WPD Class B
                          2010 Jr. USA 2nd LHW
                          2009 Houston Pro/Am 1st LHW & Overall (Am)
                          2008 Jr. Nationals 5th LHW
                          2007 Greater Gulf States 1st LHW
                          2007 LA Championships 1st LHW & Overall

                          Comment


                          • #14
                            Originally posted by phoenix13 View Post
                            Yeah, I want to get it too. Thanks, life is good. I'll be following your progress!
                            Thanks, got some workouts to post in here. Just finding the time is the hard part. If i'm not getting myself reay for the next day, I'm eating, if I'm not eating, I'm on the treadmill or posing. Seems like it's always something!!
                            "SET NO LIMITS"

                            "When the knees hurt you just wrap tighter."-Skip

                            2015 NPC Supplement Express:
                            2014 NPC Sun City Regional:
                            2013 NPC Sun City Classic:
                            2010 NPC Virginia Grand Prix:
                            2002 NPC Western Carolina:
                            2002 NPC North Carolina State:

                            Use Discount Code MMH353..

                            Comment


                            • #15
                              18JUL14-FRI: (Chest, Should,Tris)

                              1. Flat DB Press:
                              2. Incl DB Press (Bench Low):
                              3. DB Fly’s:

                              1. Standing DB Side Raises:
                              2. Front Plate Twists (Bus Drivers): These are killer!!
                              1. Tri Press Down’s:

                              19JUL14- SAT: (Back,Traps)

                              1. Standing Rope Pulldowns:
                              2. Seated Lat-Pulldowns:
                              3. Rev-Seated Pulldowns:
                              4. HS ISO High PD (Close Grip):
                              5. Rack Deads’:
                              6. Seated Rows: Wide grip/High Pull:
                              7. DB Shrugs:

                              21JUL14-TUE: (Calves/Hams & Legs) Had to run hard on Mon (PT Test) so the legs were hurting so I took it kind of easy today.

                              1. HS Standing Calf Press:
                              2. Lying Leg Curls (mach):
                              3. Leg Ex (W/Iso @ the top)
                              4. Single Leg DB Bulgarian Sqts (W/Drp sets at the end):


                              Into week 5 and body weight is hanging around 173-4lbs. Dropped carbs some and upped my protein just a bit. Starting to feel run down more days than I feel up.
                              "SET NO LIMITS"

                              "When the knees hurt you just wrap tighter."-Skip

                              2015 NPC Supplement Express:
                              2014 NPC Sun City Regional:
                              2013 NPC Sun City Classic:
                              2010 NPC Virginia Grand Prix:
                              2002 NPC Western Carolina:
                              2002 NPC North Carolina State:

                              Use Discount Code MMH353..

                              Comment

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