vadox6466

Well I'm new here, got pulled in by Hybrid's shameless plug on bb.com, looked around and decided to stay. I love the community here, hopefully this site will grow as the contests get more exposure

Anyway, I plan on competing in the IMPC 2006, in the most improved category. Since the signups aren't yet open I'm putting my log on here as a prep for the log I'll be keeping as I go along in the contest.

Here's a little about me: Right now I'm 15, turning 16 later this year. I'm around 183lb's at 14% or so BF. I started bb'ing when I was 13... I know, you guys are expecting some monster since I've been training so long. Well I'm here to dissapoint you, as the first year and half were pretty much a standstill as far as muscle gains go, but I did drop a lot of fat. Here's a picture of me in summer at age 13 (2003):

Now here's a comparison pic of me in early 2005 at 145lb's to me in November 05 at 176lb's

Right now I'm sitting in March, and I'm only a couple lb's heavier than that. My original plan when I started bulking in early 05 was to get to 180lb's, but once I got there I noticed that I didn't gain much fat, so decided to keep going to 200. Never got there. From November 1st to March 1st I made almost no gains. Not for a lack of diet or dedication in the gym, but because I kept getting sick or injured. (not injured training, but I strained my neck a few times SLEEPING on it funny) Everytime I would get sick or injured I'd lose 1lb or 2, and it would then take 2 more weeks to get back to where I was, wasting a month (first week back in the gym isn't much progress, was a sore mess every time)

So 1.5 weeks ago I decided that I'd cut down for 2 or 3 months, and then get a fresh start with a huge bulk. That's where I am today, trying to get down to single digit BF levels before I start bulking again. I know, I don't have much muscle mass and I'll look pretty crappy cut down, but I am SO tired of bulking it's ridiculous. Plus, I figure the competition will help motivate me in 2006

As for diet, I'm doing a twinpeak's carb cycling method. I'll post it tomorrow, but it's basically a 3 day split, High carb, low carb, and no carb. My training routine is also from the bb.com forums, and I'll put that up tomorrow as well. There are 4 days to it in a week, upper then lower, and a different upper and lower following that. Once again, more details later.

**NOTE** For the routine, I post reps x lb's, and for any BB work add 20 to the total (because I dont count the bar when I write it down) to get when I really lifted. For the DB work I only put the weight of 1 DB down, not both, and there's nothing to add. Nothing to add for machine work either

Well, that's it for now. Any Q's you have, I love answering them Wish my good luck and hopefully a huge year in gains!

vadox6466

This was my workout 2 days ago, I couldnt post it because my internet was down

Lower Day 1 10.13pm-11.28
1) Deads-
warmup- 8x100/6x150
heavy- 8x190/8x195/8x195

very narrow squat
heavy- 8x135/8x145/8x150 (dunno how this got to the same weight as my normal squat..gonna have to bring the other one up a bunch next workout)

good morning's
heavy- 8x100/8x100/8x50 (8x50 after i taped myself and saw that i was bobbing up and down while doing them. gonna go with 80 next workout to try to get the form down, as well as do a warmup set)

bb shrugs
heavy- 8x180/8x185/8x185


this was on a no carb day..i didn't feel any worse in the gym than i regularly do

vadox6466

Now this was tonight's workout

Upper day 2 (10.37pm-11.31pm)

DB Bench
Warmup (just BB bench for WU)- 10x50/10x50
Heavy- 8x50/8x50/8x50

Incline Bench
Heavy- 8x80/8x85/7x85

DB front raise
Heavy- 8x35/8x35/8x35

Close Grip Reverse Pulldown
Heavy- 8x140/8x145/8x145

DarkFalcon

Hey Eddy awesome transformation!!! :clap: You've done a great job! Glad you decided to join us here at IronMass and the IMPC contest. I'm sure you'll do great! See you around.

vadox6466

This is the current workout I'm using.. love it so far

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- Goodmornings
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- SLDLs
- Reverse Hyper
- Dumbell Shrugs

** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

3x12
3x10
3x8
3x8
3x8

Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want.

** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.

** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!

** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.

vadox6466

Supplements

Right now my supp list stands as follows:

• Whey
• Fish Oil
• Multi Vitamin
• Omega Thunder (CEE) - Almost out though, restock on it next time I'm bulking
• Legal Gear Glutamine Pro Complex - Just for cutting

vadox6466

Diet

http://www.bodybuilding.com/fun/par30.htm

Carb Cycling Cutting Diet for 10.5 more weeks..

6 meals a day

High Carb Day

• 1 gram of protein/lb (180g)
• 2 grams of carbs/lb over 4 meals (360g)
• 18 grams of fats from fish oil
• 400 Calories of fruit carbs
• 120 grams of broccoli
• 7L or 8L of water

Low Carb Day

• 1 gram of protein/lb (180g)
• 1 gram of carbs/lb over 3 meals (180g)
• 18 grams of fats from fish oil
• 300 Calories of fruit carbs
• 120 grams of broccoli
• 7L or 8L of water

No Carb Day

• 1.5 grams of protein/lb (270g)
• 0 carbs (only trace ones in protein sources)
• 18 grams of fats from fish oil
• 120 grams of broccoli
• 7L or 8L of water

Foods allowed

• Chicken Breast
• Egg Whites
• Oats
• Yams
• Cottage Cheese (Not on no carb day)
• Tuna
• Brown Rice
• Fruits are apples, oranges, plums, grapes, grapefruits

vadox6466

Thanks a lot for the support :winkthumb

vadox6466

Lower Day 2

Time- 10.47am to 12.20pm

Squat

• Warmup- 12x0/10x75/6x100/5x120
• Heavy- 8x160/8x160/8x160 - This pissed me off, because my back is keeping me from doing heavier weights. I usually sleep with a towel wrapped around my back, and if I dont the next day it always hurts.. Well last night I thought I'd be fine, and when I woke up my back was hurting....

SLDL (or a variation, I keep my legs bent b/c I'm not flexible and end up working only my lower back, not hams)

• Heavy- 8x190/8x190/8x185 (changed it to 185 after I filmed myself and noticed that on the way up my back was bending a tiny bit..gotta keep form perfect )

Reverse Hyper Extension on Swiss Ball

• Heavy- 10x0/10x0/8x0 (I only started doing these two weeks ago, and DAMN my glutes/hams are weak...)

DB Shrugs

• 8x80/8x80/8x80

Calf Raises

• Heavy- 20x165 (that's it, I do one 20 rep breathing set b/c it is accessory work)

Overall it was a pretty good workout, but the pace was slowed down a bunch when I decided to film myself, and then for the swiss ball one I had to go find the swiss ball upstairs and also find a belt to keep my elgs together, then move around my bench so that I can hold on to the machine that I have... squats and shrugs were quick like it's supposed to be, calf raises took a while to get set up because I had to take all the weights off the bar, then brin git up, then bring my bench into the squat rack (using the stand as something to put my feet on to elevate them) and the put weights on the bar again..

:nosthumbs

vadox6466

Upper Day 1 No carb day 10.28pm-11.28pm

No pretty formatting tonight because it's late

Introduced something new in my log, the numbers in brackets is length of the break I took

1) Bench Press with slight incline
Warm up- 10x50/10x50/6x70
Heavy- 6x100(30)/6x100(30)/6x100(30)/5x100+1 - My chest sucks, gonna work on it the most when I start bulking

2) Incline Bench
Heavy- (3.50)6x90/(30)6x90/(30)6x90/(30)5x90+1 rep

3) Military Press Seated
Warm Up (? forgot to measure, next time shown is time from the last incline press rep) 12x0
Heavy- (7.10)6x50(30)/5x55(60)/6x50(1.45)/5x50

Pendlary Row
Heavy- (6.00)6x95/(45)6x95/(40)6x100/(30)6x100

5) Machine Crunches - Added theseguys because my squat's been suffering due to weak abs, as there's no direct work in this routine
Heavy- 10x100/10x100


NOTES- Got 7 hours of sleep last night, gonna get 7 hours again tonight

vadox6466

Lower Day 1

Time- 9.52pm to 11.12pm
NO CARB DAY

Format: RepxLb(time of rest in between)

Deadlift

• Warmup - 8x100(3.70)6x150
• Heavy - (5.15)6x200(45)6x200(1.40)6x200(2.30)6x200

Super Narrow Squats

• Heavy - (9.40)6x160(1.40)6x160(1.40)6x160(2.00)6x160 - Go up to 170 next week

Good Mornings

• Warmup - (7.00)8x50
• Heavy - 6x80(30)6x80(30)6x80(30)6x80 - Go up to 85 next week to work on form

Barbell Shrugs

• (4.00)6x190(40)6x190(30)6x190(30)6x190

Notes
Overall it went pretty slow, I spent an hour and a half around my gym before I started helping my mom out and cleaning out the basement a little bit, so the workout itself was lethargic. On another note, I have hockey tryouts tomorrow! I dunno how I'm gonna skate the day after leg day, but this isn't as taxing on my legs as it should be..

DarkFalcon

Good luck on your tryouts bro! What position are you going out for?

vadox6466

Thanks, these tryouts are just to determine what level you should be playing in, doesn't matter what position. They judge your skating, puck handling, vision, etc.

However having deadlifted and squated the night before my leg were dead for the tryouts. I still made the league I was trying to get into, but just barely. At the end we had a scrimmage and I would come off on the bench, breathing as if I've just been on the sofa for an hour, however on the floor (this is roller hockey) I was trying my hardest.. "Go legs go!", but they wouldn't respond... ugh


Anyway, here's today's workout

Upper Day 2
Time- 10.05pm to 11.19pm

No Carb Day

DB Bench

• Warmup- 10x50/10x50 (normal bench)
• Heavy- 6x55/6x55/6x55/5x55+1 rep

Incline Bench Press

• 6x90/6x90/4x90/4x90+2 reps

DB Raise (Like plate raise)

• 6x40/6x40/6x40/6x40

Narrow Reverse Lat Pulldown

• 6x150/6x150/6x150/6x150
  b

vadox6466

Ugh, I was supposed to workout last night but wasn't feeling well.. Went to sleep at 9pm and broke out into a fever around 9.30. Stayed in bed until 11.50am (this morning), although I don't think I got too much sleep. Now I'm feeling better, but still not well enough to workout

vadox6466

Finally able to workout, seems like it was forever. Exactly one month ago I got back from Hawaii, where I got sick and spent the week in bed (no joke) with an inner ear infection, outer ear infection, and throat infection. This time when I got sick I had exactly the same symptons...ear plugged/pain, hurts to swallow, sore throat, except a little bit less severe. Kinda weird to get the same thing after I got over it, but that's life.........

Lower Day 2
Time- 6.50 to 8.20pm (91)

Squats

• Warmup- 12x0/10x75/6x100/5x120
• Heavy- 6x165/6x165/6x165/6x165 - Ever since I started cutting my abs have been preventing me from squating heavy. My legs can take a lot more but I'm unable to support the weight on my back...it's annoying

SLDL

• Heavy- 6x190/6x190/6x190/6x190- Extreme Stretching at end, quad stretch for 60 seconds

Reverse Hyper Extension on Swiss Ball

• Heavy- 10x0/8x0/6x0- You guys should see my setup when doing this, you'd laugh your asses off.. I put a bench right beside my home gym, then I put a matress on top of the bench, then I get the swiss ball and balance in ontop of the matress. I then secure my ankles together and it takes about 5 minutes just getting on the ball with my feet tied up. Then as I do it I try to balance so as not to fall off the bench...I fell once

DB Shrugs

• Heavy- 6x85/6x85/6x85/6x85

Calf Raises

• Heavy- 18x170

vadox6466

Oh, could a mod please move this log into the IMPC log section? Thanks..

vadox6466

Upper Day 1

Time- 6.28pm to 7.48pm

Slight Incline Bench

• Warmup- 10x50/10x50/6x70
• Heavy- 5x105/5x105/5x105/5x105/4x105

Close Grip Bench

• Heavy- 5x95/5x95/4x95/4x95/3x95

Military Press

• Warmup- 12x0
• Heavy- 5x50/4x50/4x50/3x50/4x50- This pissed me off, I'm supposed to do 5x5 in each exercise, but my mind kept telling me that I couldnt do more than 4... I got really fed up

Pendlay Row

• Heavy- 5x105/5x105/5x105/5x105/5x105

uMachine Crunches

• Heavy- 10x100- Got lazy, next week gonna do 2 sets

Kinda crappy workout, I couldnt get up to the rep range I'm supposed to be in..guess it's because of the cut

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

vadox6466

Lower Day 1

Time- 10.26pm to 11.55pm

Deadlift

• Warmup- 8x100/6x150
• Heavy- 5x200/5x200/5x200/4x200/5x200

Super Narrow Squats

• Heavy- 6x170/6x170/6x170/6x170/6x170

Good Mornings

• Warmup- 8x50
• Heavy- 5x85/5x85/5x85/5x85/5x85

BB Shrugs

• Heavy- 5x195/5x195/5x195/5x195/5x195

Notes-

Dead's took a very long time to complete, I took a 2 min break in between each set. When I started squating 43 minutes had passed from the time I did my first warmup set..

And yes, it's Friday night, but workouts come before anything else, so here I was in my basement pumpin' iron!

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

vadox6466

Upper Day 2

DB Bench (warmup BB)
Warmup 10x50/10x50
Heavy 4x60/5x55/5x55/5x55/4x55

Incline Bench
Heavy 5x90/5x90/3x90/5x90/4x90/

DB (plate) raise
Heavy 5x45/5x45/5x45/5x45/5x45/

Reverse Close grip Pulldown
Heavy- 5x155/5x155/5x155/5x155/5x155/

Notes- No fancy editing cuz it's late and I have to get up at 6.45 tomorrow to be on a ferry. Leaving with biology class at school for 4 days to an vancouver island to a research station, not gonna be able to eat/workout properly so i'm not too looking forward to the trip. On another note I had a hockey game earlier today, I came into the dressing room and we didn't have a goalie, so I decided to try it out..we lost

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

vadox6466

Lower Day 2
Time- 9.33 to 11.08pm


High Carb Day

Squat

• Warmup- 12x0/10x75/6x100/5x120
• Heavy- 5x170/5x170/5x170/5x170/5x170 (End at 9.59)

SLDL

• Heavy- 5x195/5x195/5x195/5x195/5x195 (End at 10.24)

Reverse Hyper Ext

• Heavy- 8x0/6x0/4x0

DB Shrugs

• Heavy- 5x90/5x90/3x90/3x90/4x90 (End at 11.00)

Calf Raises

• 20x170

Notes-
Got back from my trip but procrastinated in getting back to the gym. At first it was a pulled quad, then I had a hockey game, and then today I was supposed to worko