Bodybuilding

[Blacklion3]

Hello All,

I am preparing for my first bodybuilding contest. I am working with a local guy here in Hawaii. He is a WBFF pro. I am currently 21.5 weeks out. I hope you enjoy this log.

Age: 29
Weight: 208.4lbs
Height: 6'

Diet:

Training Days
Meal 1: 1 banana, 30g of baby food, 30g of whey
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Non-Training Days
Meal 1: 50g of oats, 1 egg, 60g of whey
Meal 2: 200g of steak
Meal 3: 200g of chicken, 70g of pasta
Meal 4: 2 slices of Ezekiel bread, 2 cans of tuna
Meal 5: Big carb heavy cheat meal

Training:
3 Days on 1 Day off.

Day 1: Quads
Day 2: Chest
Day 3: Shoulders and Arms
Day 4: Rest
Day 5: Back
Day 6: Hamstrings
Day 7: Shoulders
Day 8: Rest

Pharmacology:
400g Test C
300g Deca
12.5mg of Dbol (first 4 weeks)

Day 1 Starts tomorrow. Lastly, I have watched a few videos on posing, any critiques would be strongly appreciated.


Best,

BL3

[Blacklion3]

Pics

[Blacklion3]

Pics

[johndylan15]

Looking solid man. Looking forward to following along.
What made you decide now is the time to compete? Is it something you always have planned on doing or just recently decided you wanted to give it a go?

[Blacklion3]

Looking solid man. Looking forward to following along.
What made you decide now is the time to compete? Is it something you always have planned on doing or just recently decided you wanted to give it a go?

Hey thanks man. The idea has always been in The back of my mind but I never pulled the trigger due to lack of knowledge. Then I ran into a local coach here in Hawaii who said he would coach me for relatively cheap. I don’t believe in coincidences only divine order. So I agreed.

[Rot-Iron66]

Looking great, exceptional base...

[Blacklion3]

Day One

My coach and I trained legs this morning after meal one. We usually do three or four feeder sets until we get to the top sets which are Rest Pause. He likes to use modified Rest Pause for the Top sets. Which is one set, 3-5 breaths, second set, 3-5 breaths, final set. Then we do one or two back of sets.

1. Donkey Calf Raise: 260/13 (explosive concentric, 5 second negative, 15 second stretch)

2. Safety Squat Bar Squats: 275 x 3x8
Widow maker: Elevated heels 225/20

3. Leg press: 5 plates per side Rest Pause: 11/9/6 [25]
Widow maker: 4 plates/20

4. Leg extension Heavy RP: 210 10/4/3 [17] Light RP: 150 15/9/6 [30]

5. Banded BW squats 20/20/14


This took about two hours. I am roasted. My wife and I are going to beach today so that will be me racking out in a chair all day.

Best,

BL3

[Ganggreen]

Looking good in here. How do you like the SSB? Considering investing in one for the garage

[Blacklion3]

Looking good in here. How do you like the SSB? Considering investing in one for the garage

More than worth the investment. It’s my favorite bar to squat with. Unilateral work is great with it too.

BL3

[Blacklion3]

Day Two

Trained chest today after meal one and two and after church. We usually do three or four feeder sets until we get to the top sets which are Rest Pause. He likes to use modified Rest Pause for the Top sets. Which is one set, 3-5 breaths, second set, 3-5 breaths, final set. Then we do one or two back off sets.


1. Hammer Incline: RP 3 plates per side 9//3/2 [14]
widow maker: 2 plates per side [16]

2. Smith Machine Bench: RP 18 6/4/3 [13] This Smith is ridiculously hard.
widow maker: [16]

3. DB Decline: 65's / 10,11,8,8

4. Pec dec: 100/20 115/18,18,20
overhand grip: 130/14,14

5. Low-high cable fly: 30/15,16 40/12,14


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
Meal 2: 100g of oats, 1 egg, 60g of whey
TRAINING
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,

BL3

[Blacklion3]

Day Three

Today I trained Shoulders and Arms after Meal One. Much needed rest day coming tomorrow.

1. Chest supported DB lateral raises super set with band iso holds: 20/20,15 30/12,12

2. Face Pull: RP 140/ 11/10/9 [30]
widow maker: 70/25

3a. UH Press down: 140/ 19,15,15,23
3b. Hammer Curl: 35/ 15,15,15,17

4a. BB Skull Crusher RP: 115/ 8/4/4 [16]
4b. BB Curl: RP: 100/ 10/7/5 [22]

5a. Rope ext: 110/15,15,15,17
5b.Reverse Grip Curl: 90/16,16,13,15


Diet:


Meal 1: 1 banana, 30g of baby food, 30g of whey
TRAINING
Meal 2: 100g of oats, 1 egg, 60g of whey
Meal 3: 200g of rice, 200g of steak
Meal 4: 200g of rice, 200g of chicken
Meal 5: 250g of chicken
Meal 6: 250g of steak
*I am allowed unlimited amounts of vegetables.

Best,


BL3

[Ganggreen]

What is the purpose of the baby food in your diet?

[Blacklion3]

What is the purpose of the baby food in your diet?

Lol! My wife asked the same thing when she saw my meal plan on the fridge. My coach just likes me to have it preworkout since it is a fast digesting carb source. But it’s also fortified with a bunch of iron, folate, phosphorus...stuff for growing babies lol. It’s a dehydrated rice powder that mixes easy. I’m sure rice cakes would be just fine in its place.

best,

BL3

[Blacklion3]

Day four

check in with my coach and rest day today. I have not done much today. I practiced playing piano for an hour, did some skateboarding in my parking garage and went grocery shopping. I am very hungry today and very excited for my cheat tonight. It will be a big bowl of oatmeal with Krusteaz fat free muffin mix folded in with some fruit and peanut butter. I will also shoot 15iu of humalog before I eat.

Morning weight: 209.4lbs
waist: 33.6’

Diet:

1. 50g oats, 1 egg, 60g of whey
2. 200g steak
3. 200g chicken, 70g pasta
4. 2 cans of tuna, 2 slices of bread
5. BIG CHEAT MEAL!!! with humalog

best,

BL3

[Blacklion3]

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