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16 week prep log

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  • 16 week prep log

    Week 16:
    Started weight: 225
    I went on a protein & fat diet Monday-Saturday. Also did 30 mins of cardio in the am 5x this week. Sunday (today) Im doing a high carb day, with cheat meal. I did low carb diet the first 6 days to deplete my self and prime myself to start introducing carbs. Kinda like when you deplete yourself and load carbs for a show. Anyway, I threw in a lot of creatine to make me hold water, first 6 days I was doing 5g Mono, 6g ethly ester, plus 30g glutamine and bcaa a day. Then today did 15g Mono, 6g ethly ester, plus 15g glutamine and bcaa a day (had them with my waxy mazie shakes).

    Workout:
    Mon: Upper (chest,back,bi,tri,abs)
    Tues Lower (quads,hams,shoulders, calves)
    Wed: Upper
    Thur: Lower
    Fri: Upper
    then next week will be
    Mon: Lower
    Tues: Upper...etc

    Exercises I do:
    Chest: declines & weighted dips
    Back: rows & weighted pullups
    Bi: DBS
    Tri: close grip bench & dips
    Quads: squats
    Hams: stiffs,abductors (one u push in), leg curls
    Shoulders: Laterials (lying on incline or standing etc..)
    Calves: seated & standing
    Abs: machine crunches

    I do one exercise per bodypart and 3 sets (after my warmups). Here's my friday workout example:

    Decline Bench: 275 x 18 or so, 315 x 14 or so, 365 x 6-9
    Weighted Pullups: 25pd,35pd,45pd added
    Alt DB Curls: 40pds,50pds,60pds
    Close Grip Bench: 215 x 20 something, 275 x 14-17, 315 x 8-10
    Machine Crunches: 3 sets

    Sorry I don't know exactly the reps, I don't count reps. My reasoning behind it is...(dont think im crazy! lol) Your brain is a computer, so if u get ready to lift and say im going to get 8-10 reps, I always start to struggle around 7th-8th rep. So I clear my mind, dont think about how many reps i can get, doing it this way I actully probolly get more reps. I had great success with this. Hope that made sense.

    Anyhow 15th week coming up. So starting the real diet. Im 230 this moruing, so I gained 5 pounds from loading up on creatine, etc. So here starts my real prep..
    Anyhow this is my setup

    mon - med carb day 30min cardio am
    tues - med carb day 30min cardio am
    wed - low carb day 45min cardio am
    thur - med carb day 30min cardio am
    fri - high carb day
    sat - low carb day 45min cardio am
    sun - low carb day 45min cardio am

    High Day:184g PROTEIN - 460g CARBS
    Med Day: 207g PROTEIN - 230g CARBS
    Low Day: 230g PROTEN - 115g CARBS
    I add in fat on med and low days.

    Had a cheat meal last night (nice little kickstart)
    double quarter pounder with cheese
    fries
    diet dr pepper
    2 1/2 lb burritos
    tamarind balls
    cookie dough ice cream
    peanut butter ice cream

  • #2
    Today did some..

    30mins cardio AM

    quads: squats 225,275,315 (going light cause tweaked my leg last week a bit)
    hams: leg curls 110,125,145
    calves: Hack squats 2 plates,2 1/2,3
    shoulders: Lying Incline Laterials 35,45,55

    Comment


    • #3
      Some of you here might now know me. I just started posting on here, I been lurking around here and there before I started posting. My name is Mitchell Staats, I have competed in Teen Nationals in 2008, Where I get 2nd as a lightheavy weight. Here's pictures, so you can have a face with my screen name, lol.
      Attached Files

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      • #4
        I mean I competed in 06 teen nationals. lol. Anyway finishing up my last meal. Tommorow is another med carb day, with 30 mins cardio.

        Comment


        • #5
          great physique and best of luck with youre prep, keep us updated

          Comment


          • #6
            med carb day today:

            30mins cardio AM

            Weighted Dips (Chest):25,35,BW (normally go to 45, but been babying my chest feel little tight)
            Bent Over BB Rows: 225,275,315
            Alt. DB Curls: 40,50,60
            Weighted DIps (Tri's): 25,35,45
            Machine abs: 3 sets

            Comment


            • #7
              You are put together very well, nice balance.

              Comment


              • #8
                I remember u from bb.com! Fucking amazing physique, and crazy wheels!!

                subbed

                Comment


                • #9
                  Originally posted by dougie View Post
                  You are put together very well, nice balance.
                  Thanks dougie.

                  Comment


                  • #10
                    Originally posted by warbird00 View Post
                    I remember u from bb.com! Fucking amazing physique, and crazy wheels!!

                    subbed
                    Yeah good ol' bb.com days, long time ago. Thanks for the comments, I appericate it.

                    - Mitch

                    Comment


                    • #11
                      Today: Low carb day

                      45mins cardio AM

                      quads: squats: 225,275,185 (really really high reps) - I kinda tweaked my leg last week, I didn't warm up enough, so im going to change to hack squats (one with pad on the back) - so can take the pressure of my leg, kinda sucks was doing 405-495 for sets last week, pain is too much and the weight I can do now is not even worth doing the exercise.
                      hams: adductors,235,255,300
                      calves: seated calves 45&25,2 - 45's, 1 - 45 (10 sec top and bottem hold)
                      shoulders: Standing Laterials 40,50,60

                      Comment


                      • #12
                        Today Med Day:

                        30min cardio AM

                        chest: weighted dips 25,35,45
                        back: weighted pullups 25,35,45
                        bi: hammer curls 80,90,60 (higher reps)
                        tri: close grip bench 185,

                        Comment


                        • #13
                          hey mitch, nice to see you around, i didn't see it anywhere, what show are you doing? Nationals?
                          BioLayne LLC
                          PhD, Nutritional Sciences
                          Scivation Athlete
                          MD Columnist
                          Website

                          Comment


                          • #14
                            Originally posted by str8flexed View Post
                            hey mitch, nice to see you around, i didn't see it anywhere, what show are you doing? Nationals?
                            Hey Layne, how's your chest doing? Yeah I plan on doing Nationals. Just hoping to place top 15 that's my goal. I wanted to do jr's this year but my son end up being born 10 weeks early and was in the nicu for 2 months, plus end up having pyloric stenosis, and had surgrey. I just want to get my feet wet, and hoping just to place top 15.

                            Comment


                            • #15
                              oh i'm sorry to hear that... is he ok?
                              BioLayne LLC
                              PhD, Nutritional Sciences
                              Scivation Athlete
                              MD Columnist
                              Website

                              Comment

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