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  • Comeback from Disappointment

    Hey all. Just a short intro...I came across IM from reading forums at the true protein site (now true nutrition), and find this site very informative and highly geared towards bodybuilding, which is awesome.

    Anyway, here's a quick synopsis of who I am and why I am starting this blog. In 2010, I competed in my first bodybuilding contest after a 14 year layoff. I decided to do my contest prep on my own since I had some experience competing in the past. When I arrived at the contest, I felt like I was, but at the same time I didn't feel like I was at my best. I ended up placing 2nd out of 7 competitors in the lightweight division of the Mid Illinois Bodybuilding Championship.

    After that contest, I decided to take a few years off and targeted the 2012 Illinois State as the contest where I would be in the best shape of my life. For a full year, I did my own off-season program to gain as much muscle as I could. Then a year out from the contest, I hired a prep coach to get me ready for the Illinois State. My hope in hiring a prep coach was to have someone give me that arbitrary "eye" on my progress and make sure I'm on track to peak for the contest. He helped me with my diet and training, and I felt like we had a decent plan for the Illinois State. Going into the contest, I felt like I was very conditioned, but in the back of my mind, I felt like I didn't have the size in the upper torso (upper chest, delts, upper back) and my legs were smoothed out.

    Fast forward to May 12th, 2012, the day of the contest. I get to the pump room and now I have self doubt seep into my brain as I see the 4 other competitors in my weight class. There are 2 that just have flat out more size than I do, but I believe I have them on conditioning. During the pre-judging, the head judge moved me from 1 end of the lineup to the other end, right next to the 2 other competitors I thought had me on size. The fact that I wasn't placed in the middle of the lineup of 5, I knew I was out of the top spot in my class. The results at the evening show confirmed my belief. I ended up placing 3rd, and I was greatly disappointed with my results. After the show, I asked one of the judges what he felt about my physique. He said that the other 2 that placed higher than me were just more muscular. Another judge said that I had to work on my quads, especially the sweep. After a few days of trying to process what happened and what I need to do to get better, I created a plan of action and a new goal to accomplish going forward.

    My plan now is to compete at the 2014 Illinois State and take the top spot at whatever weight class I end up competing in.

    How will I do this?
    By slowly adding calories on a weekly basis and tightly monitoring my diet, weight training, and measurements.

    What short term goals do I have?
    I want to target gaining 2 lbs of body weight a month while not allowing my waist to get above 30".

    How will I track my progress?
    I will track my measurables (weight, measurements) on bodybuilding.com
    I will keep a blog on IM to keep myself accountable and hopefully get feedback from the IM community on what I can do to become a better bodybuilder.

    So it begins....I look forward to the challenge and I can't wait to see the changes I will make in 2 years.
    Attached Files
    Last edited by 1fifty4point5; 05-29-2012, 07:15 AM.

  • #2
    Welcome & Good luck with your training!
    "SET NO LIMITS"

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

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    • #3
      Originally posted by v1hyp View Post
      Welcome & Good luck with your training!
      Thanks v1hyp!

      Comment


      • #4
        I like the melancholic title.
        PM me to discuss website/video/dvd etc. related work.

        Comment


        • #5
          For the week starting 5/27/12:
          Target calories:
          Low - 1456 (217 pro, 63 carb, 37 fat)
          Med - 1569 (261 pro, 119 carb, 5 fat)
          High - 1714 (261 pro, 154 carb, 5 fat)

          Target rep range for all workouts this week:
          6-12 reps with 1 set at 15 plus reps. I started using undulating periodization which I learned about in Alan Aragon's Girth Control book.

          5/28/12
          Medium calorie day
          AM Weight - 158.5

          Chest/Back Training
          Incline DB Press
          70*15
          80*12
          85*10
          87.5*8
          90*6

          Incline DB Fly
          35*15
          50*10
          60*8
          70*6

          Flat DB Press
          65*15
          75*12
          80*10
          85*8
          90*6

          Dips
          BW+45*15
          BW+65*10
          BW+75*8
          BW+90*5 (failed on rep 6)

          1-Arm DB Rows
          87.5*15
          100*12
          110*10
          120*8
          130*6

          20 minute walk after training.

          I felt like I hammered my chest pretty good on this workout. I want most of my focus to increase the mass in my upper chest. Using the dumbells helps me concentrate on getting that stretch and contraction on each rep when doing incline presses and flyes. Also, it was important I warmed up well before I hit my work sets since I have been experiencing pain in my right shoulder after some chest workouts. There was no pain after sufficient warm ups after this workout.

          I also felt strong on the DB rows. When I get to the heavier sets, I have to maintain focus on back contraction instead of focusing on getting the weight up.
          Last edited by 1fifty4point5; 05-29-2012, 07:24 AM.

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          • #6
            Originally posted by RedSkull View Post
            I like the melancholic title.
            LOL! I'm usually not a depressed/negative type of person.

            However, after the results of my contest, it really affected me and made me re-evaluate how I had to approach my training/diet. I thought I put in my best efforts, but when I really looked at everything I did, there were definitely areas where I could have improved.

            That's why I was disappointed, not only in my results, but also in my gameplan and efforts going into the contest.

            This time, I'm going to have everything lined up and keep my self accountable every step of the way!

            Comment


            • #7
              Welcome to IM! It is good to see you are using everything you've learned/experienced and using it as an opportunity rather than a setback.

              All the best!

              -Kris
              Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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              • #8
                5/29/12 - Shoulders and Rack Pulls

                5/29/12
                Medium Cals - 1569 (261p/118c/5f)
                Weight - 157.5

                Disclaimer: I do not know how much the bar weighs on my Smith machine or Leverage Press Machine, so for convenience sake, I say it weighs 45lbs, like a standard Oly bar. So I may or may not be using as much weight as listed.

                Behind Neck Smith Press
                115*15
                135*12
                145*10
                155*8
                165*6

                DB Side Laterals
                20*15
                25*12
                27.5*10
                30*8
                32.5*6

                Upright Smith Rows (superset with Leverage Machine Shrugs)
                155*15
                185*10
                205*8
                225*6

                Leverage Machine Shrugs
                405*15
                495*10
                545*8
                595*6

                Lying Rear Delt DB Raises (superset with EZ Bar Front Raises)
                15*15
                20*10
                25*8
                30*6

                EZ Bar Front Raises
                40*15
                50*10
                65*8
                75*6

                Rack Pulls (bar set about 2 inches below knee and with straps)
                315*15
                365*12
                405*10
                435*8
                465*6 - PR (I was seeing stars after this set!)

                20 minute walk after training session.

                Comment


                • #9
                  Originally posted by mentalflex View Post
                  Welcome to IM! It is good to see you are using everything you've learned/experienced and using it as an opportunity rather than a setback.

                  All the best!

                  -Kris
                  Thanks Mentalflex! It's good to be here and hopefully this log will keep me on track with my goals.

                  Comment


                  • #10
                    Looking good man. Quads and back look solid. Who did you hire for your last show? You keeping them for the next?
                    2005 HOA Natural Classic
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                    • #11
                      5/30/12 - Quads and Calves

                      5/30/12
                      High Cal Day - 1714 (261P/155C/5F)
                      Weight - 157.1

                      Squats
                      225*15
                      255*12
                      275*10
                      295*8
                      315*6

                      Leg Press
                      4PPS*15
                      4+25*12
                      5PPS*10
                      5+25*8
                      6PPS*6

                      DB Lunges
                      40*15
                      55*12
                      65*10
                      75*8

                      Extensions superset with seated calf raises
                      40*15
                      60*12
                      70*10
                      80*8

                      Seated Calf Raises (superset with extensions)
                      365*15
                      365*22
                      365*23
                      365*22

                      20 minute walk post workout.

                      I'm working on my form on my squats to go as deep as possible. I can get to parallel, but I need to work on my flexibility to get a bit lower. Overall, I'm focusing on pounding my quads to get as much mass as possible and create the sweep in my quads that were missing the last time I competed.

                      Comment


                      • #12
                        Originally posted by breck View Post
                        Looking good man. Quads and back look solid. Who did you hire for your last show? You keeping them for the next?
                        Thanks Breck. I hired a friend of mine that's also a national level BB'er. I haven't decided who I'll go with for my next prep yet though.

                        Comment


                        • #13
                          5/31/12 - Off day; 6/1/12 - Measurements

                          5/31/12 - Off from weights and cardio
                          Weight - 157.4
                          Low calorie day - Target cals: 1456 (217p/63c/37.3f)

                          I overshot my cals yesterday, since I had a lot of bean and corn salsa, plus 2 servings of protein powder and peanut butter. Probably went over my target calories by 1000.

                          6/1/12
                          Weight - 157.7
                          Medium Calorie day - Target cals: 1569 (261p/118c/5f)

                          Again, overshot my target cals again. Hunger is getting the best of me. I made a mixture of 2 scoops of protein powder with 2 tablespoons of PB (41g P and 16g F), and I had 6 servings of that for 1848 extra calories for the day. I may have to adjust my calories so I don't have to rely on these protein/PB mixtures to decrease my hunger pangs.

                          Measurements:
                          Waist = 29.2" (start 29.6")
                          Shoulders = 45.2 (start 45.4)
                          Chest= 39.1 (start 36.9)
                          Arms = 14.7 (start 15.1)
                          Thigh = 21.3 (start 21.6)

                          These measurements are hard to get consistent readings week to week since I measure them myself. It's really hard to do the chest and shoulder measurements on my own. However, I still want to use these numbers to keep track and use them as reference points to make sure I'm progressing. As long as the numbers keep significantly going up as the weeks and months roll by, then I'll be happy.
                          Last edited by 1fifty4point5; 06-02-2012, 07:21 AM.

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                          • #14
                            6/1/12 - Chest and Arms

                            Incline Bar Press
                            155*15
                            175*12
                            185*10
                            195*8
                            205*5 (failed on attempt of 6th rep)

                            Bar Curls (superset with Tricep Focus Dips)
                            75*15
                            95*12
                            105*10
                            115*8
                            125*6

                            Tricep Focus Dips
                            BW+60*15
                            BW+70*12
                            BW+80*10
                            BW+90*8
                            BW+100*6

                            Seated DB Curls (superset with Tricep Rope Pushdowns)
                            35*15
                            40*12
                            45*10
                            50*8

                            Tricep Rope Pushdowns
                            40*15
                            50*12
                            60*10
                            70*8

                            EZ Bar Preacher Curls (superset with Tricep DB Extensions)
                            65*15
                            75*12
                            85*10
                            95*8

                            Tricep DB Extensions
                            25*15
                            30*12
                            35*10
                            37.5*6

                            Ended workout with 20 minute walk.

                            I got good stretch and contraction on incline bar presses. I'm happy with the weight I've been using on tricep dips and still able to maintain focus on triceps and keep form in check. What I need to work on is finding a good weight on the Tricep DB Extensions, since it was rough on that last set, where form started to slip.

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                            • #15
                              6/2/12 - Hams and Back

                              High Cal Day - 1714 (261P/155C/5F)
                              AM Weight - 159.0
                              I'm going to overshoot target calories for sure today since today I have my weekly cheat meal. I'm thinking some sushi rolls and chicken wings. I know, weird combo, but that's what I'm craving.

                              Lying Leg Curls
                              45*15
                              60*12
                              75*10
                              90*8
                              105*6

                              Bent Over Smith Rows (head resting on incline bench to maintain strict form)
                              185*15
                              205*12
                              225*10
                              245*8
                              265*6

                              1-Arm Barbell Rows (Leg and arm on bench to maintain form)
                              55*15
                              70*12
                              80*10
                              90*8
                              100*6

                              Wide Grip Pulldowns, Parallel grip bar
                              140*15
                              170*12
                              180*10
                              190*8
                              200*6

                              Triangle Bar Pulldowns (superset with Romanian Deads)
                              140*15
                              160*12
                              180*10
                              200*8

                              Barbell Romanian Deadlifts
                              225*15
                              245*10
                              265*10
                              275*8
                              295*6

                              20 minute walk post training

                              I did my best to maintain good form and focus on the back while doing the smith rows and 1-arm barbell rows. One of my main goals in the offseason is to add significant size to my back. Good workout this morning, but I had to rush at the end so I finished the workout before the kids got up for the day and get ready for my son's T-Ball game.
                              Last edited by 1fifty4point5; 06-02-2012, 03:42 PM.

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