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Countdown to Competition

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  • Countdown to Competition

    I haven't competed since the 2006 NPC Team Universe in New York. Periodically plagued with minor setbacks and hungry to get back on stage I have selected my competition and am zeroing in on bringing my all time best for that day.
    At this point I am just under twenty weeks out from the contest and I am extremely motivated to not just enter but dominate the competition. I will be taking my training to where it needs to be so that I can make this dream a reality. Follow along if you wish as I document day by day my countdown to competition.

    3/8/09
    Off day from weights
    25 Minutes Cardio
    Marks Day 1 for the contest diet. No more salting everything prior to consuming it, no more weekly trips to Burger King, no more Ice Cream. Just solid nutrition, solid training and on that day a rock solid physique.

  • #2
    Originally posted by Genetix View Post
    I haven't competed since the 2006 NPC Team Universe in New York. Periodically plagued with minor setbacks and hungry to get back on stage I have selected my competition and am zeroing in on bringing my all time best for that day.
    At this point I am just under twenty weeks out from the contest and I am extremely motivated to not just enter but dominate the competition. I will be taking my training to where it needs to be so that I can make this dream a reality. Follow along if you wish as I document day by day my countdown to competition.

    3/8/09
    Off day from weights
    25 Minutes Cardio
    Marks Day 1 for the contest diet. No more salting everything prior to consuming it, no more weekly trips to Burger King, no more Ice Cream. Just solid nutrition, solid training and on that day a rock solid physique.
    best of luck my friend. I will keep an eye on this thread.

    Comment


    • #3
      Thank you for your support, I truly appreciate it.
      Here are the workouts from the last two days:

      3/09/09
      Barbell Curls
      bar x 15
      95 x 10
      115 x8
      115 x8
      115 x8
      Dumbell Hammer Curls
      55 x 6
      55 x 6
      55 x 6
      Hammer Strength Preacher Curls
      75 x8
      75 x 8
      75 x 8
      FreeMotion Standing Cable Curls
      20 x 12
      20 x 12
      20 x 12
      Dumbell Shrugs
      50 x 20
      75 x 15
      185 x 10
      200 x 8
      200 x 8
      was pleased that I shrugged the 200's for dumbell shrugs. I used wraps which hopefully one day I won't have to but for now it's fine with me.

      Lat Pulldown Shrugs
      150 x 12
      150 x 12
      150 x 12
      COC Gripper
      T x 10 for 6 sets

      Using the Captains of Crush gripper to restore my forearms to 100% strength and beyond. In my opinion grip is key to so many fundamental lifts it has to be worked in just like any other body part.

      Comment


      • #4
        3/10/09
        Chest Light Tris and cardio

        Life Fitness Fly Machine
        150 x 10
        200 x 10
        250 x 10
        Hammer Strength MTS Incline Presses
        100 x 10
        150 x 8
        155 x 8
        -found the additional 5 pound weight at top of machine so I figured why not? the stack is 150 so this maxed out the machine.
        Hammer Strength Press
        270 x 8
        270 x 8
        270 x 8
        BodyMasters Overhead Extensions
        70 x15
        100 x 15
        150 x 15
        150 x 15
        Rope Pressdowns
        70 x 15
        70 x 15
        70 x 10 immediate drop 55 x 5

        Cardio
        Incline Treadmill
        12.5 degree incline
        2.5 mph
        20 minutes

        1st time at the new gym and it was busy. I may change my workout time when going to this gym to avoid having to wait for equipment. It worked though, got the job done.

        Comment


        • #5
          Good stuff Matt. Stayed motivated.
          http://www.facebook.com/PastorPump , IAFS Master Trainer www.iafscertification.com

          Comment


          • #6
            Thanks bro. Just checked out some youtube videos of you hitting the weights. Looking good keep training like a freak.

            Comment


            • #7
              3/11 Leg Day
              Hammer Strength MTS Kneeling Leg Curls
              30 x 15
              50 x 10
              60 x 10
              60 x 10
              BodyMasters Lying Leg Curl
              130 x 8
              145 x 8
              145 x 8
              Life Fitness Glute Machine
              75 x 10
              75 x 10
              75 x 10
              BodyMasters Leg Extension
              75 x 15
              150 x 12
              260 x 8+2 drop 130 x 8
              BodyMasters Leg Press Single Leg
              270 x 8
              270 x 10
              360 x 10
              BodyMasters Hack Squats
              180 x 15
              90 x 15
              Knee Raises
              10
              10
              10
              Ab Bench Crunches
              15 x 10
              15 x 10
              15 x 10
              Oblique Crunches
              10

              Comment


              • #8
                3/12/09 Cardio Day
                Cybex Ac Trainer 25 minutes

                I will be combining abdominal training with cardio days from here on out for efficiancy.

                Comment


                • #9
                  3/13/09 Back Day
                  Hammer Strength D.Y. Rows
                  90 x 12
                  180 x 10
                  360 x 4 - 270 x 8- 180 x 8- 90 x 8
                  *one long drop set
                  Wide Neutral Grip Pulldowns
                  175 x 10
                  175 x 10
                  175 x 8
                  One Arm Dumbell Rows
                  100 x 8
                  130 x 8
                  130 x 8
                  Body Masters T Bar Row superset Dumbell Pullovers
                  135 x 8 ss 100 x6
                  135 x 8 ss 110 x 6
                  135 x 8 ss 120 x 6
                  Barbell Hyperextensions
                  50lbs x 8 for 3 sets

                  Comment


                  • #10
                    3/14/09 Shoulders and Triceps Light Calves and Cardio
                    Free Motion Seated Lateral Raises
                    70lbs x 15
                    140lbs x 12
                    200lbs x10- 150lbs x 10- 100lbs x 10
                    Hammer Strength MTS Shoulder Presses
                    155lbs x 10
                    155lbs x 10-125lbs x 6+2-85lbs x3 rp 85lbs x 3 rp 85lbs x 3
                    long drop set with rest pause at the end to hit rep range goal
                    Standing Rear Cables superset Front Barbell Raises
                    50lbs x 10-70lbs x 10 for 3 sets
                    Neutral Grip Rear Delt Pulldowns
                    100lbs x 10
                    120lbs x 10
                    140lbs x 10
                    Hammer Strength MTS Tricep Extensions
                    50lbs x 12
                    60lbs x 10
                    75lbs x 10
                    Reverse Grip Bench Presses
                    225lbs x 10
                    250lbs x 10
                    Body Masters V Bar Pressdowns
                    160lbs x 10
                    205lbs x 10

                    Life Fitness Calf Extensions
                    125lbs x 15
                    125lbs x 12
                    125lbs x 15
                    used different foot position each set

                    Recumbent Bike
                    20 minutes

                    Comment


                    • #11
                      Good luck.
                      http://bodyspace.bodybuilding.com/sjschumaker/

                      Comment


                      • #12
                        Originally posted by shoe View Post
                        Good luck.
                        Thanks Shoe, I appreciate the support. This is an IFPA Pro qualifier so if I win the overall I will be awarded an IFPA Pro Card and will join the ranks of other Natural Professional Bodybuilders.

                        I am going to be training later on today and will post that workout after it's completion.

                        Comment


                        • #13
                          3/15/09 Biceps Traps Light Forearms and Calves
                          Dumbell Hammer Curls
                          45's x 10
                          65's x 8
                          85's x 6 for 3 sets

                          Cambered Bar Curls
                          115lbs x 12
                          135lbs x 10
                          165lbs x 5
                          -last set form was a little loose in pursuit of heavier weight

                          Free motion Standing Cable Curls
                          35lbs x 10 for 3 sets

                          Dumbell Shrugs
                          75's x 20
                          170's x 15
                          170's x 30
                          -last ten where hipped up and held

                          Incline Dumbell Shrugs
                          65's x 15 for 3 sets

                          Captains of Crush Gripper
                          T x 10 for 5 sets

                          Seated Calf Raises
                          90lbs x 8 for 3 sets

                          Comment


                          • #14
                            3/16/09
                            am Cardio
                            Cybex Arc Trainer 25 minutes

                            pm Chest
                            Life Fitness Flyes
                            100lbs x 20

                            Hammer Strength Incline Presses
                            90lbs x 12
                            180lbs x 20 for 2 sets
                            180lbs x 12
                            140lbs x 15

                            Barbell Bench Presses
                            225lbs x 8
                            135lbs x 12 for 2 sets

                            BodyMasters Chest Presses
                            175lbs x 12
                            100lbs x 15 for 3 sets

                            Body Masters Pec Deck
                            75lbs x 15
                            75lbs x 10

                            Ab Bench Crunches
                            25lbs x 20 for 3 sets

                            Hanging Knee raises
                            3 sets 0f 10 reps

                            Comment


                            • #15
                              3/17/09
                              am light cardio
                              Incline Treadmill 20 minutes

                              pm Legs
                              Body Masters Leg Extensions
                              75lbs x 20
                              100lbs x 20 for 4 sets
                              body Masters hack Squats
                              140lbs x 20 for 2 sets
                              Free Motion Epic Leg Press Single Leg
                              200lbs x 20
                              160lbs x 20
                              140lbs x 20
                              Life Fitness Glute
                              75lbs x 20 for 3 sets
                              Body Masters Standing Leg Curl
                              50lbs x 15
                              40lbs x 15
                              35lbs x 15
                              Good Mornings on Hack Squat
                              90lbs x 20
                              140lbs x 20 for 2 sets
                              Hip Adduction superset to Hip Abduction
                              70lbs x 20 ss 70lbs x 20 for 2 sets

                              Right above my knee on both legs felt stressed the entire evening really acting up during hacks and leg presses. i didn't know what to make of it so I backed off a little for now.

                              Comment

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