My journey to competition shape

Crader · 03-11-2008, 06:53 PM

I wanted to start a new log to help me get to competition shape. I'm up for diet advice or whatever you have.

My journey started yesterday with leg day. I have the flu so strength is down. But I feel like I might be getting better. So hopefully strength will come back soon. I'm not really sure what i'll be taking or adding in. I think I'l stay on the var for a bit so I can get strength back. The rest is all up for change. My goal is to get down to maybe 10% body fat. Or the point where I'm happy with what I see in the mirror. Whatever comes first. In a few weeks I want to have starting pics so I can see visual progress, where I'm lagging and to force diet to stay clean

Shoulder day: We did 4 sets of shoulder extensions straight into presses. We also did them standing on those wiggly ab boards....then we got to do my favorite. We had to assume push-up position and shake the board side to side 30 times and then do a push up for a total of 10 reps..this is so hard especially by the third set.

We also did front shrugs with barbells straight into a half side extension..15 reps 4 times with 100 of the push-up position side to side things and then into 30 mountain climbers. woo hoo!

Those are a few highlights since I can't do my whole routine:( We finished with 3 sets of 30 laying leg raises.

Where I was super tired and wiped out with strength LOW. I did NOT get sick!!!yay!!

The trainer says I've lost weight by eye. However the scale says up 2lbs. One of them is crazy! Unless its muscle, which I'm skeptical about do to the week off with only 1 day of training in that week.

**growstrong** · 03-11-2008, 09:56 PM

I will be following this Crader! Good luck with this I am sure it will go great for you. I have had similar lb increase during a week off so lets both say it is muscle

haha

**Gixxer82** · 03-11-2008, 10:56 PM

yeah crader!!

Crader · 03-12-2008, 06:56 PM

Shoulder day: Today was good. I wasnt as tired. I was still feeling good when she finished.

For leg shaping I did 10 deadlifts supersetted with cable crossovers at 30lbs x 15 for 4 sets. I did side to side jumping jack lunges 10 on each side supersetted with decline dumbell presses at 15 reps x 4 sets. We did stationary lunges 10 per leg supersetted with overhead barbell extensions.

We did chest presses with 6 walkouts on the floor. Machines pec deck..etc.. It felt like an easy night to me.

Tomorrow is back day..can't wait for that. I have had a crampish constant pain in the middle of my left side for a week. I've tried everything. I'm hoping to work it out tomorrow!!

Right Hook · 03-12-2008, 06:58 PM

Crader so what supps are you on now?

Hi!

**Gixxer82** · 03-12-2008, 07:16 PM

crader, your workouts sound intense!

Crader · 03-13-2008, 09:40 AM

Right now I'm still on Var.
I'm taking B12 and B6 one for energy boost and one to combat the var bloat and the water weight from the flu meds I took.

I added Levi Reloaded back in and I'll start DCP today.
I'm not sure what to add in yet. Mostly I'm going with quality protein and hard work to get where I want.

I have 4ad cyp here if I want it.

I might add a pre workout drink. The only problem with this is quite a few make me feel sick when I workout. I can't afford that with my trainer. She would actually push me harder if I was sick from that as a punishment to keep me from doing it again:(

**growstrong** · 03-13-2008, 10:51 AM

Quote:

Originally Posted by Crader

Right now I'm still on Var.
I'm taking B12 and B6 one for energy boost and one to combat the var bloat and the water weight from the flu meds I took.

I added Levi Reloaded back in and I'll start DCP today.
I'm not sure what to add in yet. Mostly I'm going with quality protein and hard work to get where I want.

I have 4ad cyp here if I want it.

I might add a pre workout drink. The only problem with this is quite a few make me feel sick when I workout. I can't afford that with my trainer. She would actually push me harder if I was sick from that as a punishment to keep me from doing it again:(

looking good so far... what pre workout supps have you taken that upset your stomach?

Crader · 03-13-2008, 11:42 AM

I had Matt measure my bicep and i'm at 12 3/4 inches. Now honestly I'm not looking to get any bigger. If anything i would like to see better definition. But its a good measurement to put me where I want to be in size when I drop the var.

Well almost any NO supp will make me feel sick. So will many stims if i take them too close to workout.

Crader · 03-13-2008, 06:17 PM

I'm whipped, the girl I used to train with came out of the class before me and said"you are going to have fun" while she laughed.

Back Day: It was me and the trainer alone. I hate that, gives you little break. We started with wide grip low rows at 80lbs x 15 for 4 sets.

We then went to v grip handle pulldowns to the chest at 60 x 15 three times then 80 x 10 for one. We did pull ups super wide grip x6 for 4 times...very hard with the wider reverse grip.

We did the cables with me sitting on a box in middle and pulling the cables in and twisting them for 15. Supersetted with bent over dumbell rows at 40lbs for 6 4 times. Did a bunch of pop squats and other things....wish I could write my routines:(

She was grumpy today, I was grumpy today

PMS all the way around!

She wants me to do 20 min of am cardio and 20 mins of pm cardio...yay!

Cool note on Sun she has a photo shoot to be in Ironman magazine.