My Contest Prep for The Arkansas State Show

[blue_steel74]

Ok, so ive been slackin again on updating my log, but ive had some personal family issues to deal with lately. But everything with contest prep is goin great. Getting leaner amd harder by the day and vascularity is coming along great. 6 1/2 weeks out as of today. Weight was at 179.5 last week so i added another 2 days of low intensity cardio to help bring it on down.

 

[blue_steel74]

Ok, so today was legs and it went really good. I started my Tren Ace tuesday and i can already tell its working bc i had night sweats last night and i couldnt sleep for shit either lol

Exercise 1
Smith front squats 2x10, 1 drop set for 3rd
(185) drop set was (155,105,65)

Exercise 2
DB lunges superset w/quad ext
3x8 lunges (50lb)
3x20,15,12 quad ext (120,160,160)

Exercise 3
Leg press
FST 7x1
12,12,12,12,12,12,10 reps (4 plates each side)

Exercise 4
Standing ham curls
3x20 (15,20,20)

Exercise 5
Lying ham curls
3x12 (120lb)

Legs were fried after this and i still had to do 25 min on the stepper. Strength felt good today, maybe bc of the tren, and maybe not. But either way it was a good workout, espeually with little sleep

 

[blue_steel74]

Arms were this morning and it was ok. Startin to really feel the diet wearing on my energy. But the workout went like this and they were all supersets


Exercise 1
Preacher curls 3x10 (80lbs)
Tricep pressdown 3x15 (150lb)

Exercise 2
Alt DB curls 3x12 (40lb)
Overhead DB ext 3x10 (80lb)

Exercise 3
Inside hammer curls 3x12 (40lb)
Rope ext 3x15 (90lb)

 

[UA_Iron]

Ok guys, after reading JCM's pre contest log, i decided to make my own. My show is August 4th. I started my diet on April 14th, 195lbs @ 6% bf. ive been dieting for 4 weeks today and was at 186.5 lbs on friday.

195lbs @ 6% = 183.3lbs LBM, 11.7lbs BF.

Even if you lost 5lbs of muscle, resulting in 178.3lbs LBM, and had 3% BF you total weight would be 183lbs, meaning you should be competing in the light-heavyweight.

Your numbers aren't adding up buddy, and your pics don't tell the same story either.

I dont mean to be discouraging, but 5'7 195lbs @ 6% would be more impressive no doubt.

Attached is me at 5'8 195lbs and probably 6% about 1.5 years ago.

 

[stb1041]

OP good luck in your show..you are nowhere near 6% bodyfat in those pictures you posted though. Even UA Iron is closer to 8% in that picture he posted.

I don't think people really understand what 6% looks like

 

[blue_steel74]

Look you assholes, i had it checked by calipers and the lighting in the last pics dont do me any justice but i got tired of ppl askin for pics. I know what my bodyfat is and thats all that matters. So you all can piss off. If u dont like my log, stay off it

 

[blue_steel74]

So everythings comin along nicely as of now. Im getting harder an leaner every day. Strengths up a good bit too. Mondays chest workout was excellent and so was yesterdays back workout. Yesterdays went like this

Exercise 1
BW pullups 3x12

Exercise 2
Rev grip lat pulldown superset w cable pullovers
LP 3x10 (150lb)
CP 3x12 (100lb)

Exercise 3
Underhand BB row 3x12 (185)
Overhand BB row 3x15 (135)

Exercise 4
T Bar row 2x10 (2 plates and a 25, then 3 plates
1 drop set 10,10,10 (3,2,1 plate)

Exercise 5
DB row 3x12 (75,90)

Exercise 6
BW back ext 3x20

Felt really strong today and the pump i got was great. Back was showin alot of detail yesterday

 

[blue_steel74]

Today was shoulders and it went like this

Exercise 1
Behind neck hammer military
Superset w/ DB front raises
MP 3x15 (25 each side) tryin to warmup
FR 3x15 (25)

Exercise 2
DB lateral raises superset w/machine lateral raises
DB 3x15 (30)
Machine 3x25 (60lb) stack only goes to 100

Exercise 3
BB upright rows 3x12 (85lb)

Exercise 4
Cable rear delt superset w DB rear delt
Cable 3x15 (15lb)
DB 3x15 (40,45lb)

Exercise 5
DB shrugs 3x15 (55lb) traps were a lil sore from back workout so took it easy on em

Exercise 6
BB shrugs 3x15 (135)

Shoulders got a great pump today. And ive been fightin a couple injuries too, so thats why my numbers arent ever impressive with shoulders. But i dont care, i got a great pump

 

[UA_Iron]

Fair enough, keep hitting it bro.

 

[blue_steel74]

Fair enough, keep hitting it bro.

Didnt mean to come off as an ass, i was just in a bad mood the other day. But i got it checked using a 7 site jackson pollack formula