Nothing to it, but to do it!

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Starting prep for the Complete Nutrition Muscle Heat on Aug. 20. I believe if my counting is correct that I am 18 weeks out, LOL.
I've made good strides IMO as a bodybuilder in the last 12-14 months, and I look forward to having a good prep and really bringing it to the stage this year.

I'm using Dorian Yates training split and style this year. I had been doing every bodypart twice a week with a fair amount of volume and I really think I just hit a wall so I took some time off from diet and training and I'm ready to make a run at it again.

Here's the split:
Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

And the exercise scheme:
Body Part Exercise Sets Reps
DELTS Smith machine presses
1* 15
1* 12
1 8-10
Seated laterals
1* 12 2 sets
1 8-10
One-arm cable laterals
1* 20
1 8-10
TRAPS BB shrugs
1* 12
1 10-12
TRICEPS
CGBP
1* 12
1* 10
1 8-10
Lying barbell extensions(with EZ-curl bar)
1* 12
1 8-10

One-arm pushdowns
1 8-10

ABS Forward crunches 3 20-25
Reverse crunches 3 12-15
*Represents warm-up sets

Workout Two

Body Part Exercise Sets Reps
BACK
Hammer Strength machine Pulldowns
1* 15
1* 12
1 8-10
or (alternated each workout)
Close grip lat pulldowns
1* 15
1* 12
1 8-10
Barbell rows
1* 12
1 8-10
1-arm Hammer Strength rows
1 8-10
Cable rows (overhand grip) 1 8-10
REAR DELTS
Reverse Pec deck 1 8-10
Bent-over dumbbell raises 1 8-10
LOWER BACK Hyperextensions 1* 8 (bdywt)
Deadlifts 1 8

Workout Three

Body Part Exercise Sets Reps
CHEST Incline barbell press
1* 12
1* 10
1* 8
1 8
Hammer Strength seated 1* 10
Decline Bench presses 1* 10 220
1 6-8 350
Incline dumbbell flyes 1* 10
1 8 2 sets
Cable crossovers 1 10-12
BICEPS Incline dumbbell curls 1* 10
1 6-8 2 sets
EZ barbell curls 1* 10
1 6-8
Hammer strength curls 1 6-8
ABS Forward crunches 3 20-25
Reverse crunches 3 12-15

Workout Four

Body Part Exercise Sets Reps Poundage
QUADS
Leg extensions 1* 15
1* 12
1 10-12
Leg press
1* 12
1* 12
1 10-12
Hack squats
1* 12
1 8-10
HAMSTRINGS
SLDL 1* 8-10
1 8-10
Lying leg curls 1* 8-10
1 8-10
Single leg curls 1 8-10
CALVES Standing calf raise 1* 10-12
1 10-12 1,300
Seated calf raise 1 10-12

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Did my first workout last night, starting with back just because it was the next to be trained on my old split. Today will be off.

HS Iso Pulldown
3 plates per side x10
4x11

BB Row
225x12
315x6

Seated Cable Row
200x10
250(stack)x8

Reverse Pec Deck
70x15
100x20

Bent over DB lateral
40x15

Deadlift
405x4(going to have to start lighter since this is the last exercise)

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4/17/2011

Incline BB Bench
135x12
185x10
225x8
285x8

Decline bench
225x10
315x9

Incline Fly
40x10
65x8

Cable X-over
80x11

Incline DB Curl
35x10
50x7

EZ Bar curl
75x10
125x7

Nautilus Curl
80x12
100x8

Ab crunch machine
175x25x4 sets

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04/18/2011

Leg Ext.
100x15
150x12
225x11

Leg Press
360x12
540x12
630x12

Hack Squat
180x12
270x10

SLDL
225x10
315x10

Lying Leg Curl
140x8
180x9

Leg Press Calf Press
630x15
720x15

Seated Calf
180x12

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4/20/2011

Yesterday was an off day.

Smith Machine Seated Military(including bar weight of 15lbs)
155x12
195x12
225x7

Seated Lateral Raise
40x12
55x10

1 arm cable lateral
25x15
45x12

Hammer Strength Shrugs(standing)
3PPSx12
4x12
4+25x10

Tricep pushdown
Going to ditch these for something else. Was going to do CGBP but didn't because I thought it might be overkill with the military press. I may alteranate CGBP with weighted dips.
I can do the whole stack which is only 150 for 20+ reps.

Skull crushers
65x15
95x12
115x7

1 arm tricep pressdown
65x12
75x9

[O.G. Pimpin]

Following along! I love Dorian's "Blood and Guts" routines.

Regarding maxing out on triceps pushdowns, have you ever tried doing them on the lat pull machine? The weight stack on those in most commercial gyms go to 240-300 so that might be an option.

Where is the August 20 show? NPC sanctioned?

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Following along! I love Dorian's "Blood and Guts" routines.

Regarding maxing out on triceps pushdowns, have you ever tried doing them on the lat pull machine? The weight stack on those in most commercial gyms go to 240-300 so that might be an option.

Where is the August 20 show? NPC sanctioned?

You know what bro, I tried them out one time on the big stack and it felt weird? Like 60lbs felt really heavy. I guess it must be the way the cable is run accross the top and then down that the leverage is different? I guess that could be a good thing though, I'll try it out again.

Yeah the show is a NPC show. It's a Quincy Roberts promoted show, it's the first year he's doing it. It is also going to be a 202 IFBB olympia qualifier. I know that Mike Valentino is going to do it, I don't know who else yet. Should be a pretty cool show. It's at the Carolina Theatre in Greensboro.
http://www.qrelite.com/2011_IFBB_NPC...USCLE_HEAT.htm

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04/21/2011

Hammer Strength Pulldown(one arm at a time)
135x12
180x10
190x9

BB Row
225x12
315x9(big increase here, did 6 last week)

Hammer Strength 1 Arm Row
180x9

Seated Cable Row(overhand grip)
200x8

Deadlift
405x6(two more than last week, going to keep pulling this untill I can get at least 8 two weeks in a row)

Reverse Pec Deck
130x10

Bent Over DB Laterals
60x9(these were a little heavy, form was not the best, may go down a little)

20 min. LISS
Started my diet today, ugh. Had one last yummy thing this morning in the form of a cream filled bismarck and a protein shake with milk. Then got some rack time cause I work tonite.

Post workout meal was 7 oz grilled chicken breast and 1/3 cup raw almonds.

next "meal" 50g whey protein shake 1.5 tablespoons natty PB.

Later I'll have 8 oz grilled sirloin over a green salad with 1 tbl spoon EVOO and some balsalmic vineger.

Then before bed in the AM another shake and PB.

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04/22/2011

Off day today. Man I am I craving everything in sight too! It's only been about 24 hours without carbs and I am hating it... Should pass in a day or too. I'm going to go two weeks on the diet without changing anything and see what my weight does and what the mirror tells me. At two weeks I'll start having one cheat meal per week and as I get lean(and after I finish the DVD)I'll practice skip loading.

Meals today:
5 whole omega 3 eggs and two whites(shoulda been four, but ran out) with like half a cup of chopped onions scrambled and a little tabasco.

54g whey isolate and 1.5 tblspoon PB

7oz chicken breast, 1/3 cup raw almonds

54g whey isolate and PB

8oz top round steak, 1 cup cut green beans with pasture butter

54g whey isolate and PB

I forgot to mention(most of you probably figured it out anyway) that this is Dave Palumbos Keto diet. I have not hired him or anything, just got the outline off of his FAQ. I'll tweak things as needed down the road. I fucking hate eating all those eggs so I may have to drop the quantity down and have some chicken or steak or turkey bacon in the AM instead. I have a great farm nearby that I can get sweet little 4-6 oz fillet's at that would be perfect.

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Shoot, I have really lapsed in updating this thing. The good news though is that nothing is really changing yet, LOL. My diet is the same and won't change for a couple weeks at least, so I can guage it's effectiveness. About 2650 total calories, 367g protein, 120g fat, and around 30g carbs depending on how many vegetables I eat.
Scale weight is down six or seven lbs, of which I'm sure most is water but I am looking a little leaner in my eyes.
I'm going to update this with some pics hopefully weekly once I really start to get cooking.

Training is going well. I haven't increased weight on anything yet but I have added a couple reps to almost every exercise which is impressive to ME being that I'm on keto.
Take that back, I did CGBP 315x6 which is a record for me.

I've got three 20 min LISS sessions under my belt this week, one in the AM and two after training just due to life hecticness, so I've got two more to go this week.