AYung - Contest Prep for the IMPC 2005

AYung · 11-07-2005, 02:10 AM

Routine
This is the Training Routine that I have scheduled for:
November 7, 2005 Through December 23, 2005

Monday - Legs and Calves
Tuesday - Shoulders, Triceps and Traps
Wednesday - Cardio and Abdominals
Thursday - Back and Biceps
Friday - Chest and Calves
Saturday - Cardio and Abdominals
Sunday - Rest

Monday - Legs and Calves
Quadriceps
Squats
Front Squats
Hamstrings
Stiff Leg Deadlifts
Standing Leg Curls
Calves
Standing Machine Calf Raises

Tuesday - Shoulders, Triceps and Traps
Shoulders
Standing Military Presses
Standing Side Lateral Dumbbell Raises
Standing Bent-over Rear Lateral Dumbbell Raises
Triceps
Close Grip Bench Press
Standing Overhead Dumbbell Extensions
Cable Push-downs
Traps
Barbell Shrugs
Barbell Upright Rows

Wednesday - Cardio and Abdominals
Abdominals
Weighted Incline Crunches
Cable Rope Crunches
Weighted Leg Raises

Thursday - Back and Biceps
Back
Barbell Rows
Lat Pull-downs
"T"-Bar Rows
Deadlifts
Biceps
Straight Bar Curls
Alternating Dumbbell Curls

Friday - Chest and Calves
Chest
Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Decline Dumbbell Bench Press
Calves
Standing Machine Calf Raises

Saturday - Cardio and Abdominals
Abdominals
Weighted Incline Crunches
Cable Rope Crunches
Weighted Leg Raises

Measurements (November 7, 2005)
Arms: Right - 13.5", Left - 13.5"
Forearms: Right - 11.5", Left - 11.5"
Chest: 40.25"
Waist: 34"
Thighs: Right - 23.25", Left - 23.25"
Calves: Right - 14", Left 14"
Weight: 156lbs

Notes

This will be my first time preparing for a contest.

I feel that I should have dieted at least 2 weeks earlier.

Come contest day, I will still be carrying a bit excess fat.

Cardio will be HIIT.

Posing will be practiced everyday.

Updated Pics will be posted every Sunday.

AYung · 11-07-2005, 02:13 AM

Abdominals and Thighs

Front Double Biceps

Back Double Biceps

Front Lat

Rear Lat

AYung · 11-07-2005, 02:14 AM

Most Muscular

Right Side Chest

Left Side Chest

Right Side Triceps

Left Side Triceps

AYung · 11-07-2005, 02:14 AM

Relaxed

**bigDman** · 11-07-2005, 02:19 AM

SMILE

AYung · 11-07-2005, 02:20 AM

I'll probably do that for the final pics, as those are the ones that matter anyways. :bigthumbu

**bigDman** · 11-07-2005, 02:30 AM

we have 2 mouths left in IMPC i thought december was the lat month

o well

i cant cut up i gotta gain 5 more pounds hhahaha

AYung · 11-07-2005, 02:36 AM

We have less than two months, that is, if the contest is over at December 31. That was what I was planning for anyway.

Did you mean you "cant"?

**bigDman** · 11-07-2005, 02:37 AM

yea i did

good luck with your log

and i wish you best of luck in your contest

AYung · 11-07-2005, 03:34 AM

Thanks, and you too.

AYung · 11-08-2005, 02:51 AM

11/7/05 (Week 1 of 7)

Monday - Legs and Calves

Quadriceps
Warm-Up and Acclimation
Squats
Set 1 - 115 x 12
Set 2 - 115 x 10
Set 3 - 155 x 6
Set 4 - 190 x 3
Set 5 - 215 x 1

Squats
Set 1 - 240 x 6 PR + 5lbs
Set 2 - 240 x 6 PR + 5lbs
Set 3 - 240 x 6 PR + 5lbs
Front Squats
Set 1 - 140 x 6
Set 1 - 140 x 6

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 125 x 3
Set 2 - 145 x 1

Stiff Leg Deadlifts
Set 1 - 160 x 6
Set 2 - 160 x 6
Set 3 - 160 x 6
Standing Leg Curls
Set 1 - 54 x 6
Set 2 - 54 x 6

Workout Length: 48 minutes

Calves
Warm-Up and Acclimation
Standing Machine Calf Raises
Set 1 - 106 x 6
Set 2 - N/A
Set 3 - N/A

Standing Machine Calf Raises
Set 1 - N/A
Set 2 - N/A
Set 3 - N/A

Notes: Today's Legs and Calves workout was unsuccessful. This was due to my extremely sore calves. I couldn't spike my calf without it feeling like it was going to tear. The Leg's portion was good though. Very nice new PR on squats. These took a lot out of me though. That's what lead to the workout being extra long.

Squats: 240 x 6

AYung · 11-08-2005, 05:19 AM

AYung · 11-10-2005, 01:55 AM

11/8/05 (Week 1 of 7)

Tuesday - Shoulders, Triceps and Traps

Shoulders
Warm-up and Acclimation
Standing Military Press
Set 1 - 45 x 12
Set 2 - 45 x 10
Set 3 - 60 x 6
Set 4 - 75 x 3
Set 5 - 85 x 1

Seated Military Press
Set 1 - 95 x 6
Set 2 - 95 x 5
Standing Side Lateral Dumbbell Raises
Set 1 - 25 x 6
Set 2 - 25 x 6
Standing Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 6
Set 2 - 15 x 6

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 90 x 6
Set 2 - 110 x 3
Set 3 - 125 x 1

Close Grip Bench Press
Set 1 - 140 x 6
Set 2 - 140 x 5
Overhead Dumbbell Triceps Extensions
Set 1 - 50 x 6
Set 2 - 50 x 3
Cable Push-downs (Straight Bar)
Set 1 - 60 x 6
Set 2 - 65 x 6

Traps
Acclimation
Barbell Shrugs
Set 1 - 135 x 3
Set 2 - 150 x 1

Barbell Shrugs
Set 1 - 165 x 8
Set 2 - 165 x 8
Barbell Upright Rows
Set 1 - 60 x 6
Set 2 - 60 x 6

Workout Length: 55 minutes

Notes: Today's Shoulders, Triceps and Traps workout was not what I was looking for in a refeed day. I felt that my meal time between meal 3 and 4 was too long. I also felt that I lifted too late. I have to improve on this next workout. Also, I think I am going to lower the weight on triceps extensions to 45lbs next workout. This is due to my form.

Standing Side Lateral Dumbbell Raises - 25 x 6

AYung · 11-10-2005, 02:01 AM

AYung · 11-10-2005, 02:20 AM

11/9/05 (Week 1 of 7)

Wednesday - Cardio and Abdominals

HIIT Cardio
Jog - 45 seconds
Sprint - 15 seconds
Jog - 45 seconds
Sprint - 15 seconds
Jog - 45 seconds
Sprint - 15 seconds
Jog - 45 seconds
Sprint - 15 seconds

Cardio Length: 4 minutes

Abdominals
Weighted Incline Crunches
Set 1 - 25 x 12
Set 2 - 25 x 12
Set 3 - 25 x 12
Cable Rope Crunches
Set 1 - 90 x 8
Set 2 - 90 x 8
Weighted Leg Raises
Set 1 - 10 x 12
Set 2 - 10 x 12

Workout Length: 19 minutes

Notes: Today's Cardio and Abdominals session was pretty good. The cardio was the first real session that I have had in over a year. It was extremely difficult and good. The abdominals work was pretty exhausting. Next time I will try to take shorter rest peroids between sets.

Weighted Incline Crunches - 25 x 12

11-07-2005, 02:10 AM	#1
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	AYung - Contest Prep for the IMPC 2005 Routine This is the Training Routine that I have scheduled for: November 7, 2005 Through December 23, 2005 Monday - Legs and Calves Tuesday - Shoulders, Triceps and Traps Wednesday - Cardio and Abdominals Thursday - Back and Biceps Friday - Chest and Calves Saturday - Cardio and Abdominals Sunday - Rest Monday - Legs and Calves Quadriceps Squats Front Squats Hamstrings Stiff Leg Deadlifts Standing Leg Curls Calves Standing Machine Calf Raises Tuesday - Shoulders, Triceps and Traps Shoulders Standing Military Presses Standing Side Lateral Dumbbell Raises Standing Bent-over Rear Lateral Dumbbell Raises Triceps Close Grip Bench Press Standing Overhead Dumbbell Extensions Cable Push-downs Traps Barbell Shrugs Barbell Upright Rows Wednesday - Cardio and Abdominals Abdominals Weighted Incline Crunches Cable Rope Crunches Weighted Leg Raises Thursday - Back and Biceps Back Barbell Rows Lat Pull-downs "T"-Bar Rows Deadlifts Biceps Straight Bar Curls Alternating Dumbbell Curls Friday - Chest and Calves Chest Flat Dumbbell Bench Press Incline Dumbbell Bench Press Decline Dumbbell Bench Press Calves Standing Machine Calf Raises Saturday - Cardio and Abdominals Abdominals Weighted Incline Crunches Cable Rope Crunches Weighted Leg Raises Measurements (November 7, 2005) Arms: Right - 13.5", Left - 13.5" Forearms: Right - 11.5", Left - 11.5" Chest: 40.25" Waist: 34" Thighs: Right - 23.25", Left - 23.25" Calves: Right - 14", Left 14" Weight: 156lbs Notes This will be my first time preparing for a contest. I feel that I should have dieted at least 2 weeks earlier. Come contest day, I will still be carrying a bit excess fat. Cardio will be HIIT. Posing will be practiced everyday. Updated Pics will be posted every Sunday. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-07-2005, 02:19 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	SMILE __________________ COME CHECK OUT MY JOURNAL

11-07-2005, 02:20 AM	#6
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	I'll probably do that for the final pics, as those are the ones that matter anyways. :bigthumbu __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-07-2005, 02:30 AM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	we have 2 mouths left in IMPC i thought december was the lat month o well i cant cut up i gotta gain 5 more pounds hhahaha __________________ COME CHECK OUT MY JOURNAL

11-07-2005, 02:36 AM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	We have less than two months, that is, if the contest is over at December 31. That was what I was planning for anyway. Did you mean you "cant"? __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-07-2005, 02:37 AM	#9
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	yea i did good luck with your log and i wish you best of luck in your contest __________________ COME CHECK OUT MY JOURNAL

11-07-2005, 03:34 AM	#10
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Thanks, and you too. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-08-2005, 05:19 AM	#12
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2005, 02:01 AM	#14
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	__________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.