Reply With QuoteGood luck, Patrick! I know you will do well.
Pre-Contest Fun(k)
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Thread: Pre-Contest Fun(k)
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04-04-2004, 05:07 PM #1Patrick ELITE MEMBER
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Pre-Contest Fun(k)
Okay, this week will be 12 weeks out form my first ever bodybuilding show. I am really excited and nervous at the same time. The show is June 26, NABBA Natural Empire State bodybuilding championships. I will enter the novice catergorie and maybe do the whole crossover thing into the normal open catergorie, haven't decided. The show has three classes and I will be in the short class (under 5'7") as I stand 5'5". As many who folled my last journal this year know I was bouncing around at 200lbs over the winter months trying to put on size. I started dieting and getting ready a little over a month ago and right now I am about 186lbs at 10% bf. I have a freind that has competed before and is kind of coaching me. I say kind of because he is really busy and has some personal matters that he needs to take care of so he is not around 100% of the time. Which is fine becuase I really enjoy doing things on my own and working hard for myself as I take pride in my strong work ethic. I will appreciate any feedback from some of he competition veterans as well as any comments or suggestions from the general public. I have dieted down many times in the past to low bf levels (5% being my lowest) just for shits and giggles but I have never dieted down with a certain time frame in mind so this should be interesting. LOL. Whatever the outcome I don't care. I am not in this to win, all though it would be nice. I am simply doing this to say that I did it as bodybuilding has been something that I have been interested in for a long time.
Okay, enough rambaling here is my diet:
5g creatine upon waking
300mg ALA
Meal 1
6 whites
4 whole eggs
1c oatmeal
meal 2
8oz chicken
1/2c brown rice
1T flax
1T cider vinegar
veggies
300mg ALA
meal 3 (post workout)
2.5 scoops optimum nutrition whey
5g creatine
2 rice cakes
300mg ALA
meal 4
(same as meal 2)
meal 5
8oz turkey or 1 can of tuna and 1.5T mayo
1/5c brown rice
300mg ALA
meal 6
2.5 scoops whey
2T natural pb
meal 7
2c cottage cheese
1 apple
totals
3465 cals
363g protein
181.5g carb
106.75g fat
My carb up days are on sunday and wedensday (which both happen to be non-training days). I will be eating either pasta or oatmeal on those days.
training split:
mon- chest/abs (core)
tues- quads/calves/forearms
wed- off
thurs- back/abs
fri- delts/traps/abs (core)
sat- hamstrings/arms
sun- off
I am going to do HIIT cardio 2x's per week right now, 20min. a pop. I will try to do it in the AM on an empty tank every mon and friday depending on how early I have clients and if my schedule will allow it. If not it will be performed after my workout.
Okay....here we go
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04-04-2004, 05:37 PM #2Non-Elite Member
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04-04-2004, 05:40 PM #3Patrick ELITE MEMBER
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thanks Ray....you should come....yan and dennis will be there.
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04-04-2004, 05:45 PM #4OMGWTFBBQ
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Good luck, P!
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04-04-2004, 05:45 PM #5Non-Elite Member
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Yea, man. Let me know exactly when and where. It'll be cool to see you on stage! I hate to see Dennis there though... I see his ass all day at work already. Hahaha.
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04-04-2004, 05:52 PM #6Patrick ELITE MEMBER
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hahahaha, I hear that!!!
thanks Mono!Optimum Sports Performance
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04-04-2004, 05:58 PM #7Moderator MODERATOR
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12 Weeks
I'm so proud of you Funky, your finally going to do it.
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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04-04-2004, 06:03 PM #8Patrick ELITE MEMBER
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thanks.....Hope I don't look like shit. lol
Optimum Sports Performance
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04-04-2004, 06:14 PM #9bring it!
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you wont look like shit at all!
GOOO PATTYPOO!!!
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
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04-04-2004, 06:19 PM #10Patrick ELITE MEMBER
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lol....pattypoo. I love that
One of my other friends calls me patty-kins. she is really cute too. something about really cute girls coming up with names like this makes me laugh.Optimum Sports Performance
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04-04-2004, 08:39 PM #11Senior Member ELITE MEMBER
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04-05-2004, 05:04 PM #12Patrick ELITE MEMBER
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4/5
AM cardio (empty stomach)
bike sprints- 15min
1min- rest- moderate pedaling- lv. 0
30sec- sprint- lv. 9
PM workout
I thought I would be more tired for this workout because I had been up doing sprints at 5am. I thought I was going to be dragging ass but I put on some crazy punk music in my headphones and went really wild. My strength felt good despite caloric defecit and this being my secong workout of the day. Rest interval was realy low. had a new training partner today, another trainer at the gym who asked if he can workout with me. he loves to ask me a million questins about how to train his clients with all these problems so I made it clear from the start. Questions after the workout, just move you ass and we will be fine! He lifts about as much weight as my sister so my rest interval was as fast I could throw my working weight on the bar and just go. On dumbell flyes I was doing 2 sets to his one because towards the end he was really draging ass. hahahahaha, this guy does so much cardio and loves to make fun of me for not doing it (that is why I decided to move even faster today and really drill him). Funny, I really wasn't even that out of breathe!!
incline bench press
225x8
225x6
235x5
decline dumbell bench press
95x12
100x6
100x5
grab his weight that he was using for 5-6 reps and destroyed it.
65x13 (really fast reps...too easy)
high cable crossover
plate#6x20
plate#7x12
plate#7x12
flat bench dumbell flyes
50x12
60x8
60x8
60x8
decline crunches
bw + 25 x15
bw + 45 x 12 x 3
superset
a) lying knee ins bw x 12 x 3
b) russian twists bw + 25 x 10reps to each side x 3Optimum Sports Performance
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04-05-2004, 05:14 PM #13Still Growing
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That's one hardcore workout - good luck man
Desire.Dedication.Deeznuts
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04-05-2004, 05:26 PM #14Patrick ELITE MEMBER
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thanks man
Optimum Sports Performance
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04-05-2004, 05:29 PM #15happy sumo ELITE MEMBER
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Good luck Patrick. If your into funk, check out George Clinton. He is the Funk master!
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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04-05-2004, 05:30 PM #16Patrick ELITE MEMBER
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thanks!
I go the name p-funk from george Clinton and the P-funk all starts. I used to listen to a lot of Funk (seen him live a few times) and I used to hang out with this chick that called me p-funk because of it.
But really...James Brown is the real funnk master!!Optimum Sports Performance
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04-05-2004, 06:41 PM #17OMGWTFBBQ
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LMAO, so does that guy want to train with you again?
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04-05-2004, 07:13 PM #18Patrick ELITE MEMBER
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He wont be training with me for awhile. lol
On a side note, because I know Premier is intertested, my CD purchase of the week was just made:
Bruce Hornsby- Greatest Radio hits
It is awsome.Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
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04-05-2004, 07:44 PM #19happy sumo ELITE MEMBER
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What kind of music is Bruce Hornsby? Sounds old school.
I got GangStarr-Moment of truth. Excellent if you like hip-hop.(real shit, not gay ass radio shit)P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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04-05-2004, 07:46 PM #20Patrick ELITE MEMBER
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I am not into rap that much.
Bruce hornbsby is a singer song writer. really popular in the 80s, kind of like don henly.
Hs most popular song was "the way it is" which 2pac sampled so you may know the chorus to it.
really amazing music.Optimum Sports Performance
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04-05-2004, 07:48 PM #21happy sumo ELITE MEMBER
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Its NOT rap! Well, not the stuff thats like "Shoot this mother fucker, and smoke this weed nigga". Its more freestyle, and chill. DJ Premier is a great mixer!
I will check him out thanks!P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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04-05-2004, 08:06 PM #22UNLEASH THE BEAST ELITE MEMBER
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Awesome! I'm looking forward to following your progress P! Starting at 10%BF, good for you! I'm happy to get to 10% before comp
My purchase this week was:
Smashmouth
Limpbizkit
Godsmack
Lynard Skynyrd
and the Best of Guns N Roses
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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04-05-2004, 08:08 PM #23happy sumo ELITE MEMBER
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Wouldnt it be GREAT to be rich like Rock? :oOriginally posted by rock4832
My purchase this week was:
Smashmouth
Limpbizkit
Godsmack
Lynard Skynyrd
and the Best of Guns N Roses
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.
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04-05-2004, 08:09 PM #24Patrick ELITE MEMBER
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SHit, I didn't know Rock was made of $$$!!!
Optimum Sports Performance
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04-05-2004, 08:35 PM #25UNLEASH THE BEAST ELITE MEMBER
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I wish. Wife wasn't around and I was by myself...
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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04-05-2004, 08:54 PM #26happy sumo ELITE MEMBER
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Rock needs wife supervision or he goes outa control! Thats soo damn funny.
P-side Inc.
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04-05-2004, 09:32 PM #27Registered User
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Originally posted by rock4832
I wish. Wife wasn't around and I was by myself...
Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.
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04-05-2004, 09:39 PM #28UNLEASH THE BEAST ELITE MEMBER
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She doesn't think so!Originally posted by PreMier
Rock needs wife supervision or he goes outa control! Thats soo damn funny.
Sorry for the posts P! No more off topic.
I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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04-06-2004, 02:51 AM #29Patrick ELITE MEMBER
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I like off topic banter.
Optimum Sports Performance
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04-06-2004, 03:46 AM #30Unstoppable Force ELITE MEMBER
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Right on. Pretty strong their Mr. Funk.
"Show me a beautiful woman, and I'll show you a guy tired of screwing her"
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