my 20 is coming up to...next year...:satan:
My log for Battle of Champions 2011
- Thread starter Chris250
- Start date
my 20 is coming up to...next year...:satan:
13 week out pics
Here they are 13 weeks out now, and counting. Weight is just a tad over 250lbs now. Dropped around 7-8lbs this week, prob just water weight. So this gives me a more true look at my conditioning at this point. Im pretty happy with my starting point for this prep. Pretty lean, and much bigger than normal for 250lbs. Im hoping to grow into the show, and come in as a ripped superheavy or big and ripped heavyweight. I have a hard time seeing me drop 25lbs at this point, but we will see as prep going on.
Trained Chest and biceps today with Frank. Zeus was there to training arms and some traps.
Here they are 13 weeks out now, and counting. Weight is just a tad over 250lbs now. Dropped around 7-8lbs this week, prob just water weight. So this gives me a more true look at my conditioning at this point. Im pretty happy with my starting point for this prep. Pretty lean, and much bigger than normal for 250lbs. Im hoping to grow into the show, and come in as a ripped superheavy or big and ripped heavyweight. I have a hard time seeing me drop 25lbs at this point, but we will see as prep going on.
Trained Chest and biceps today with Frank. Zeus was there to training arms and some traps.
todays workout....pretty simple chest and bicep workout
cable incline flys supersetted with flat db fly/prs - 2 warm ups, 1 x 10 (cable flys) then right to DB fly/prs (no rest) 90 x 6
note - reps done superslow, hold at the top, then slowly lower the cable or db. Huge pump after this...
Hammer flat press - 1 warm up, 1 x 14 reps, with 180lbs.
note - again super slow reps, hold at the top, then slowly lower it down to stretch position.
Cable (preacher bench) curls (one arm) - 2 warm ups, 1 x 6 +2 1 (rest pause style)
note -done DC way, with rest pauses, and very slow again
Hammer DB curls - no warm ups, 1 x 15/ 70lbs d.b.
note - slow at the begining, then some cheat reps at the very end.
thats it...pretty simple workout.
cable incline flys supersetted with flat db fly/prs - 2 warm ups, 1 x 10 (cable flys) then right to DB fly/prs (no rest) 90 x 6
note - reps done superslow, hold at the top, then slowly lower the cable or db. Huge pump after this...
Hammer flat press - 1 warm up, 1 x 14 reps, with 180lbs.
note - again super slow reps, hold at the top, then slowly lower it down to stretch position.
Cable (preacher bench) curls (one arm) - 2 warm ups, 1 x 6 +2 1 (rest pause style)
note -done DC way, with rest pauses, and very slow again
Hammer DB curls - no warm ups, 1 x 15/ 70lbs d.b.
note - slow at the begining, then some cheat reps at the very end.
thats it...pretty simple workout.
Me to Bro.. I just get to go to the gym when it is senior citizens are there !! Maybe I should get a discount !! lol
Midwest Muscle
New member
Looking really good bro!!!
thanks guys. Im hoping to look my best ever. I got some things im going to try out this prep, to see if it works out. The goal is to be a super ripped superheavy (around 230lbs or so) or a big ripped heavyweight (right at the limit of 224lbs). Not sure yet, as I dont worry about weight, as long as the look is right. I know for me, now. I look better fuller and bigger. But I gotta come in ripped to the bone to. (small waist, no lose skin on my glutes, ect, ect) I was close at the state show, but I was prob, around 2 weeks out from being ripped and on point.
Between these to pic Chris your back has ame a long way !!!:thumbsup:
OFF day - just cardio
so far good week of dieting and training. Feel really good, full, and looking leaner, and denser. Weight is holding at 250lbs. I feel like if everything goes right, I could come in very lean and tight around 230-232lbs for this show. A few pounds heavier and leaner. I know im holding a little bit more muscle than last show, but the secret is trying to hold onto that new muscle as your dieting down.
so far good week of dieting and training. Feel really good, full, and looking leaner, and denser. Weight is holding at 250lbs. I feel like if everything goes right, I could come in very lean and tight around 230-232lbs for this show. A few pounds heavier and leaner. I know im holding a little bit more muscle than last show, but the secret is trying to hold onto that new muscle as your dieting down.
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big in vegas
MuscleChemistry Registered Member
Your chest has come up nicelt over the last 2 years as well
thanks ...for me the biggest thing I notice is my arms are fuller and rounder.
That's the first thing I noticed was your arms they're much bigger and fuller.
Had a killer delt and tricpe workout (hell any tricep workout is good right now)
did some db presses, up to 80lbs for 15 reps (with slight elbow pain), db laterals (50lbs) supersetted with victor laterals (partial laterals, the bottom 1/3 part of the movement) db rear laterals....I guess it was an all db workout. Honestly, the weights arent heavy at all. The DB overhead press, I know I could do alot more. But, I just dont want a major injury right now. Its sore as hell right now, (4 hours later) ...Prob, some slight swellen on my right elbow, so I iced it.
for triceps did rope pushdowns, mach overhead tricep extensions, and rope overhead extensions. all for 20 reps or so...just to get blood into my tri's..
did some db presses, up to 80lbs for 15 reps (with slight elbow pain), db laterals (50lbs) supersetted with victor laterals (partial laterals, the bottom 1/3 part of the movement) db rear laterals....I guess it was an all db workout. Honestly, the weights arent heavy at all. The DB overhead press, I know I could do alot more. But, I just dont want a major injury right now. Its sore as hell right now, (4 hours later) ...Prob, some slight swellen on my right elbow, so I iced it.
for triceps did rope pushdowns, mach overhead tricep extensions, and rope overhead extensions. all for 20 reps or so...just to get blood into my tri's..
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Diet for this week. Upped my carbs a tad bit...so diet looked like this ...
meal 1 - 2 scp, whey problend mix (55 grams pro)
2 pack flavored oatmeal (brown sugar or rasien and walnut) (60 grams carbs)
meal 2 - 8 oz., Chicken breast
1 cup white rice (appx)
meal 3 - 8oz. Sirlon steak
1 cup white rice (appx)(50-55 grams carbs)
meal 4 - 2 scp, whey problend mix (55 grams pro)
2 pack flavored oatmeal
meal 5 - 8oz. Lean ground beef
1 cup white rice
meal 6 - 1 cup cottage cheese (just something to fill my stomach up) this meal will change here soon to a normal protein source, like eggs, or steak, fish...
meal 1 - 2 scp, whey problend mix (55 grams pro)
2 pack flavored oatmeal (brown sugar or rasien and walnut) (60 grams carbs)
meal 2 - 8 oz., Chicken breast
1 cup white rice (appx)
meal 3 - 8oz. Sirlon steak
1 cup white rice (appx)(50-55 grams carbs)
meal 4 - 2 scp, whey problend mix (55 grams pro)
2 pack flavored oatmeal
meal 5 - 8oz. Lean ground beef
1 cup white rice
meal 6 - 1 cup cottage cheese (just something to fill my stomach up) this meal will change here soon to a normal protein source, like eggs, or steak, fish...
Hey Chris is there a reason that you have eggs for you last meal of the day. You know me I don't know shit about diets. I just had to ask bro.
Question answered, diet changes, and training
main reason for cottage cheese, whole eggs or steak is that its a slower digestion protein...it will last longer in your body, and will keep ya more anabolic threwout the night...as it gets closer to the show, I will cut the fats down, and just do a clean proteins (like chicken, whey, ect) to enhance the fat burning more
as for training, I did legs on my own today. Had a good leg workout, leg extensions, supersetted with leg presses, then on to lying leg curls, tri setted with d.b. stiff leg deads and high leg presses. then finished off with some calf training. Honestly, nothing special, but good workout.
as for dieting, starting next week. I will be going back to a cycle keto diet. Reason for this, is I just feel overall, its best for my body to get me and not to retain water. I have always felt that working with Palumbo or Magnum got me into the best shape as possiable. Its more a matter of fine tuning the final week...
main reason for cottage cheese, whole eggs or steak is that its a slower digestion protein...it will last longer in your body, and will keep ya more anabolic threwout the night...as it gets closer to the show, I will cut the fats down, and just do a clean proteins (like chicken, whey, ect) to enhance the fat burning more
as for training, I did legs on my own today. Had a good leg workout, leg extensions, supersetted with leg presses, then on to lying leg curls, tri setted with d.b. stiff leg deads and high leg presses. then finished off with some calf training. Honestly, nothing special, but good workout.
as for dieting, starting next week. I will be going back to a cycle keto diet. Reason for this, is I just feel overall, its best for my body to get me and not to retain water. I have always felt that working with Palumbo or Magnum got me into the best shape as possiable. Its more a matter of fine tuning the final week...
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