How To Become A Beast, My Journey

[PhoebeusFenix]

I just finished up a 23 week diet for my first bodybuilding competition. I dropped ~45lbs during the course of the diet. The competition was fantastic. I placed 1st in the lightheavies, 2nd overall in both open & novice.

I am now wanting to pack some size on, preferably cleanly this time around(I have a habit of "dirty bulking").

Training style that will be implemented: 5/3/1( I utilized this for the year leading up to my show & believe it really helped maintain the size while the bodyfat levels came down).

Training days: Mon/Wed/Thur/Sat
Cardio Days: Tues/Fri(30 minutes LISS or HIIT depending on how I feel)


So, in the past my weight has varied a lot. Started lifting at 120lbs, got up to 245lbs(on a serious bulk), competed recently at ~165lbs. Through this all, even at my heaviest, I've never been happy with myself. I want to finally have that 'look' like I've competed in bodybuilding.

The week after the show I continued my post-show diet to make sure the body stabilized, and now I have begun slowly adding carbs back to the diet. Currently at 20g more per day than I was at pre-show. I've never had to mess with amping my calories back up after a show so it'll be a test-and-go style of diet.


I plan on keeping pictures/measurements/caliper measurements every weekend to make sure things stay on track.

I appreciate ANY and ALL comments that you find gents(& ladies) may have regarding my log. I will try to keep it thorough and interesteing!

[PhoebeusFenix]

1st pic: 2004(120lbs)
2nd pic: 2009(245lbs) OMG I was fricking huge, not in a good way.
3rd pic: 2013(165lbs)

[DC_catholic315]

Hella some good work brother congrats on the placing!!!

[TLopez]

Really motivating PF. I will be following along.

[PhoebeusFenix]

10/30/13 - Wednesday - 166.5 - Almost at my baseline from last week which is a surprise considering the extra calories, will be upping macros next week & will post them when I do.


Thanks for the comments, gents! I am super stoked so see what a good 2 years of off-season, clean eating, can net me. I've never been this focused & methodical on my eating so I think this will help tremendously.

I'll begin posting up poundages/exercises today as well!

[PhoebeusFenix]

10/30/13 - Week 1 of 5/3/1 - Deadlift Day

Deadlift - Multiple warm-ups. Top set: 12@350(FELT REALLY GOOD)
Behind the neck pullup - 12, 5,4,2
T-Bar Row(I do these in the smith, feel nice & solid) - 4x10 (110,120,130)
Back extension - 3x10 +10lb

Reverse Grip Smith Press(I don't count bar weight) - 100(10), 150(10), 170(10), 200(10+5)
Decline skullcrusher - Bar+50lbs - 4x10
1 DB over head extension(2 handed) - 1x12, 3x10 - 50lbs

Hanging knee raise - +15lbs - 13,12,11
Side bends on back extension machine - 2x20/side

Felt pretty solid. I like the volume I am currently doing but am always up to suggestions.

[PhoebeusFenix]

10/31/13 - Bench Press Day

Bench press - multiple warm ups to 11@205
Fly machine - 2x10(110,130) 8,7@140
Incline BB Press - 4 sets - 10,10,8,6 @ 135
Decline DB Press - RP'd - 55- 12+5+3+2 = 22
Stretch

Lying Leg Curl - 4 sets - 10 reps - 75,85,90(2 sets)
Seated Leg Curl - 3x10 @ 80, 1x20 @ 45(squeeze hard)
Stretch

Angled Leg Press Calf Raise - 6x10 @ 270 - 3sec hold at top

Workout felt fantastic. I'm already .75lb down from my last weeks baseline so I will increase calories after my refeed saturday for sure.

[PhoebeusFenix]

11-2-13 - 163.25lbs

2.25lbs down from last weeks baseline. I'm taking this as a good sign that the metabolism is working effeciently. Didn't expect that at all considering the extra calories. So, next week bumping things up slightly(40g carbs/day, 8g fat/day). Here are my new daily nutrient numbers:

Training Day: 250g Protein – 255g Carbs – 32g Fat – 2308 Calories
Non-Training Day: 240g Protein – 180g Carbs – 40g Fat – 2040 Calories

I am hoping this next week is either slightly up or the same so I can continue to crank the calories up.

I've never experiemented with my nutrient values to this degree so this is pretty neat to see how it is effecting things.

I'm feeling fairly 'anal' regarding my nutrient/calorie intake but it is very nice to feel so in control.

[PhoebeusFenix]

11/2/13 - Squat Day

Squats - multiple warm-ups to 14@280
Smith Sumo Box squat - 4x10 180,200,220,240
Smith narrow box squat - 4x10 180,220, 230,260
Smith lunge - 4x10 @ 110lbs
Smith sldl(on platform, 3 count negative) - 4x10 100,150,190(2)
Standing smith calf raise(3 count squeeze at top, slow negative) - 4x10 @ can't remember numbers off my head lol

Legs are already killing me 20 hours later.

[PhoebeusFenix]

11/3/13 – Sunday – First day on increased nutrients

Extras:
large apple
hazelnut creamer
1tbsp peanut butter(6th meal)
1c cottage cheese(6th meal)


meal 1 -
8oz chicken
3tbsp peanut butter

meal 2 -
8oz chicken
1/2c rice(50)

meal 3 -
8oz chicken
1/2c rice(50)

meal 4 -
4oz chicken
1 can tuna
3/4c oats(40)

cardio - 30min liss - 11 min dc calf walk(killler pump)

meal 5 -
10oz egg whites
3/4c oats(40)

meal 6 -
8oz ground beef(96)
2tbsp peanut butter
1c cottage cheese

Cardio was a breeze after a full day refeed yesterday. Can't wait to see what the week brings with more food in my system.

[PhoebeusFenix]

11/4/13 - Mon - Military Press Day - 172.5lbs

Military press - multiple warm ups, 9@145
Seated behind the head shoulder press - 10,8,8,8 @ 105
Wide upright bb row - 4x10 @ 55
Bent rear lateral - 4x10 @ 45,35,25(2)
Shoulder stretches

BB Drag Curl - 10,10,8,6 @ 65,70,70,55
EZ Spider Curl - 15,15,13 @ EZ bar+5's, ez bar+10's
Incline Hammer curl - 7,6,7 @ 35,30,25
Bicep stretch

DC Style High pull/shrug variation - 4x8 reps @ 135,185,205,225

Seated Calf Raise - 6x10 @ 110lbs(strict form)

Feeling strong & muscles feeling 'pumped' from the extra carbohydrates.

[DC_catholic315]

Keep crushing it bro!

[PhoebeusFenix]

11/6/13 - Deadlift - 168.0

Deadlift - warm ups to 12@375
wide grip behind the neck pullup - 12+8+5+4
WG pulldown - 10@160, 6+5+4@210
T-bar row(smith) - 4x10 @ 140
Stretch - 90 sec

RG Smith press - 10@110,160,180, 9+3@210
Decline skullcrusher(EZ bar) - 3x10 @ +60lb
1 db oh ext(2 handed, 5 sec negative, supppper pumped) - 25,30,35lb 3x10
Stretch

Ab wheel - 2x20
Side bend on back extension machine - 2x15/side w/ 12lb weight

Feeling great on the extra carbs. Not baselining nearly as fast this week.

Thanks DC_catholic! I'm doing my best!

[PhoebeusFenix]

11/6/13 – Wednesday – 168

Extras:
hazelnut creamer
Bison pepper sticks(meal 4)
½ oats extra(meal 5)


meal 1 -
8oz salmon
1c oats(50)

meal 2 -
2 cans tuna
whole wheat bagel(50)

Workout

Meal 3 -
2 scoops whey
2 pop-tarts(75)

meal 4 -
8oz chicken
1/2c rice(50)
Bison pepper sticks

meal 5 -
8oz chicken
¼c rice(25)
1/2c oats(25)

meal 6 -
10oz egg whites
4tbsp peanut butter

[PhoebeusFenix]

What the heck.

11/7/13 - Bench Day - 167.75

Bench press - warm ups, 11@225
Incline BB Bench Press- deep stretch & squeeze - 10@135, 5+3@135, 5+3@110, 5+3@95
Incline DB Fly - deep stretch & squeeze - 10,8,7@30
Decline "key press" - 8,4,2@55
Stretch

Lying Leg Curl - 10@50, 10@80, 10@85, 10@95, 8+2@95
Seated Leg Curl - 10,7,6@85, 15@45(3sec negative)
Stretch

Angled leg press calf raise(3 sec squeeze at top, slow neg, piston up) - 6x10@290
Stretch/Foam Roll

Now for the title at the top:

On both chest and hamstrings I get to a point where I literally just can't squeeze any more and consequently I stall out. On lying leg curls literally I haven't been able to get past 100lbs without compromising my form. I have, however, slowed the leg curls down & really been focusing on the squeeze. Frustrating feeling.

Same thing on incline bb press. I really like to control the weight & would love to get up to 225 or so, but I just burn out SO fast on them.