IFBB Oct

Discussion in 'Member Journals & Pictures' started by hardcore, May 29, 2018.

  1. chrismwpcs

    chrismwpcs Make it take it.

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    In top form. Go hard hope you smash it totally.
     
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  3. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Right stats today 75kg, 20% bf, and 15 weeks to go. I have another week left to max out my weights and eat my carbs haha My cut starts next week, so a 14 week cut (normally 12 weeks but my starting point is heavier so), I'm hoping we'll take it slow and steady as I'm not comfortable getting as lean as I was at Nabba although I do need to strip down from IFBB (above pic), I think I could have been leaner there.
     
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  4. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Bwahah
     
  5. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Prep started in earnest yesterday, new program and new eating plan. My coach is old school so don't expect any new fandangled ideas people lol

    My previous coach worked with macros and left it up to me what I ate. This coach gives me my meal plans (which if I'm honest works better for me, I don't want to have to think about food during prep, plus I like the structure and finality of it, no room for negotiation -with myself-haha).

    Breakfast
    Oats
    Blueberries
    And a shit load of egg whites as I can't have protein powder.

    Snack
    Stir fry veg and seeds & nuts
    Greek yogurt

    Lunch
    White protein so turkey/fish/chicken
    Sweet potato

    Snack
    Apple
    Peanut butter

    Dinner
    Any lean meat
    Brown rice
    Green veg

    Snack
    Crackers
    Cottage cheese



    WEEK 1
    4 sets of 15

    Monday - legs
    Single leg press 40kg
    Leg extensions 90kg+2
    Very low hack squat 10kg
    Squat jump with sandbag
    Lying hamstring 90kg
    Squat jumps with sand bag
    Seated calves 20kg, increasing by 5kg every 40 seconds
    Squat jumps with sand bag
    Standing calves 52kg

    I super setted these.

    I am very quad dominant, so I don't want to build them any bigger then they are already, so all quad exercises are low weights and slow and controlled.

    Tuesday - back
    Pull ups, could get to 10/12 without a rest, then finish final 5/3 after 5 second rest.
    Db single arm rows 26kg
    Db pull overs on bench 14kg (definitely could have gone heavier but wanted to focus on form as its the first time I've done this exercise)
    Reverse grip pull-down 39
    Rows 90+1
    Wide grip 39
    Close grip pull through 39

    My grip was really letting me down in the last two exercises. I'm going to have to get grips I think.
     
  6. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Day 3
    4 sets of 15
    Shoulders and abs

    Side laterals 10
    Incline front db delt raises 8
    Swim flys 5

    Cheer press 5
    Rear delt machine 43
    Seated bb raises on smith 20

    Bo db fly's 10
    Rear felt fly cable 10

    Squat jumps with sandbag
    3 x abs exercises x 3 sets to failure

    5min of skipping

    I stood looking at the skipping rope for 5min, I reckon its the same thing :oops: Didn't have anything left in me I'm afraid.

    I chose to giant set these exercises today. I can feel a twinge in my right shoulder so need to keep an eye on that. IMG20180704113212-780x1040-585x780.jpg
     
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  7. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Right so a few points of what I can't do or need to avoid. Any trap work, quad growth and chest separation. Unfortunately the damage on the latter has already occurred so any chest work is light and relatively insignificant. As I mentioned before, any quad work is more focused on shredding then building, and I think poor form in the past has lead to trap development, which is a no no for Figure IFBB.

    That all being said, yesterday was chest and tris. My shortest workout for the week so far. Most days my programme is taking 90min to complete, although hopefully that will shorten as I become more familiar with the routine. Yesterday it took 60min and to be honest I thought it was too 'easy' until I tried to end with pushups hahahahahahahaha

    4 sets of 15

    Incline press 50
    Pec deck 34
    Rope pull-down 27
    Dips 36 (5reps with body weight, final 10 assisted ). A goal of mine is to increase this each week until I can do 15 free body weight.
    Ez bar 10kg
    Push-ups 10 8 6 6 had to do these on my knees FFS :oops:


    Finished with 40min of cardio
     
    Last edited: Jul 6, 2018
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  8. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Shoulders and bis

    4 x 15

    Ez bar curls 25kg
    Preacher curls 20kg
    Cable curls 9kg
    High cable curls 7.5kg

    Needed to pick 4 shoulder exercises so chose:
    High rear delt pulls. 24kg
    Front raises 10.5kg
    BO side laterals 7.5kg
    Shoulder press 30+1

    15minutes of hiit
     
  9. hashish

    hashish meow

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    I probably do front raises a couple times a year.. I think presses do enough for me.

    Keep up the good work
     
  10. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Seriously, with those boulders!!??

    Fuck you!

    Jk :p I agree, presses are effective and I really feel it when doing them. I'm proud to tell you I got my DB presses up to 22kg last week, with a spotter though, got out 3 sets of 5 before having to drop the weight :D
     
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  11. hashish

    hashish meow

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    Haha yeah.. Shoulders were always my strong point

    22kg going strong. Probably heavier than 90% of guys i see in the gym lol
     
  12. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Loove me a nice pair of male shoulders :D
     
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  13. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Trained today as I'll be on a plane to Gold Coast tomorrow. WOOHOOOOOO

    WEEK 2
    4 x 15 reps increasing the weight with each set . With each set I took the weight up by 10kg

    Legs
    Single leg press 20kg
    Extension 30x20
    Hack squat 5
    Squat jump with sandbag
    Lying hamstring 90
    Squat jumps with sandbag
    Seated calves (25kg increasing by 5kg every 40reps)
    Squat jumps with sandbag

    Fucked my back out on third round of squat jumps, my concentration lapsed for a second a BAM. really upset. I stopped and rolled my back and did some stretching but couldn't finish. I'm on a plane for 4hrs tomorrow FML
     
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  14. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Righto here in the gold coast, did a fasted workout today, mainly because I woke up so late lol

    Hotel gym was actually quite well equipped, it's small and only a handful of machines, but those machines that are functional. I was able to complete my entire back workout no probs. My grip let me down towards the end of my workout, the last two exercises, and I didn't bring my grips with me. :mad:


    Back, 15 x 4 sets increasing weight each set.

    Pull ups, could get to 10 without a rest, then finish final 5/3 after 5 second rest.
    Db single arm rows start 22kg to 27.5kg
    Db pull overs on bench 14kg to 17.5kg
    Reverse grip pull-down 39 increasing by 5
    Rows 90 increasing by 5
    Wide grip 39 increasing by 5
    Close grip pull through 39 Inc by 5
     
  15. hardcore

    hardcore Well-Known Member AGJ Supporter

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    I'm training every day but having to improvise using the equipment available. I won't post each workout though. IMG20180714095237-780x1040.jpg Today I'm chilling and enjoying the best coffee I've ever had. Loving the Gold Coast, it's not as warm as I was hoping but certainly warmer than Perth. Morning all Gold Coasters :D
     
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  16. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Back after two weeks away. Generally speaking prep went ok, mostly took my own food into restaurants (which was fun :rolleyes:) and trained each day. I have measurements on Wed so it'll be interesting to see what damage, if any.

    Back to normal today and trained legs, same leg routine but reps of 6, 8, 10, 12, 15 with decreasing weight. Was a pretty solid session, I didn't use sand bags today during squat jumps, as I'm a little hesitant with my back, I think I'll start using them again next week, with reduced weight.

    Overall a good session, it felt great to be back in routine, although I loved the GC, great place to live :D
     
  17. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Week 4

    Same programme but ascending weights, reps of 6, 8, 10, 12, 15

    Pull ups, still only managing 10 without a rest, sometimes only 8 even :(
    Db rows 32kg - 24kg
    Db pullovers on bench 20kg - 12kg
    Close grip row 170 -90
    Reverse grip pull downs 52+ to 39+
    Wide grip pull-down 52 to 39
    Close grip pull through 52+to 39+

    Im really happy with my back to be honest :D, in fact my upper body is looking on point, need to bring in my legs though, still carrying a fair amount of bf with 11 weeks out.
     
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  18. hardcore

    hardcore Well-Known Member AGJ Supporter

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  19. hashish

    hashish meow

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    pic cut too short.. but both backs =) are looking impressive!
    WD.
     
  20. hardcore

    hardcore Well-Known Member AGJ Supporter

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    I wasnt going to crop it, but I wasn't sure your heart could handle it. You'd just fall in love :rolleyes: lol

    No flexing in that pic and still a fair bit of bf so here's hoping it's cuts well

    PS. Thank you x
     
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  21. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Measurements today show:

    Body fat down by 0.5 to 22.4 (calipers show a measurment of 19), muscle mass up by 0.8 to 55.5, visceral fat down to 3 from 4 and basal metabolic age is 28, from 30.

    I'm happy with that, all things considered
     
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