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198 steps to the stage watch

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    So I am planning on competing in Mens Physique next May (Mr Southport) , and before anyone says anything it is compression shorts only with quads on show !! Currently on a clean bulk till February-ish time then will re-assess, depending how lean I am, I may start comp prep then or continue with a lean bulk for a bit longer. Have spoken with few guys, one who not long ago placed 1st in the same competition so taking a lot of advice from them.

    Background info:

    Training: 2-3 years
    Age: 19
    Height: 5,9 / 5,10
    Weight: 178-180lbs

    Few pictures from within the last 2 months :
    ^ No leg photos up yet, will post some within next few weeks.

    Will be starting to log from Monday onwards. Any questions welcome
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    Wasn't going to update till tomorrow but just going to post my nutrition from today.


    Calories: 4543
    Carbs: 425
    Fat: 140
    Protein: 335

    Clearly fat is quite high but Sunday is my cheat meal day Quite a poor day in terms of nutrition. Chest tomorrow so will post lifts in the evening.
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    Chest

    Warmup - Fly machine (3 sets x reps)

    Flat Bench -
    20x60kg
    12x80kg
    10x90kg
    6x100kg dropset 10x60kg

    Incline BB - *A lot of shoulder pain today so reduced weight
    12x60kg
    10x70kg
    6x80kg
    12x60kg

    Incline Hammer Press -
    Plate a side x reps x 3 (Slow with squeeze for first 5 reps)

    Incline DB flyes -
    15x12.5kg
    8x17.5kg
    12x15.5kg

    Chest Press machine -
    Just went with half stack and did 3 sets of reps - slow and with a squeeze for first 5 reps again.

    Nutrition
    Calories: 4201
    Carbs: 506
    Fat: 140
    Protein: 238

    Not a great day,felt abit weak, might be because i trained in the evening though, hit my carbs target of 450 but short in protein target (300). Training back tomorrow
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    What fed are you looking to compete in?

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    (Original post by Angry cucumber)
    What fed are you looking to compete in?

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    WFF - The comp is Mr Southport, they just incorporate some WFF categories.
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    Fair play. I know a lot of guys in the heavyweight BBing side of NABA/WFF. Don't know anything about physique other than you don't have to be as lean or big lol

    Good luck

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    (Original post by Angry cucumber)
    Fair play. I know a lot of guys in the heavyweight BBing side of NABA/WFF. Don't know anything about physique other than you don't have to be as lean or big lol

    Good luck

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    Thanks and yeahh, also the posing is much more boring......
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    Trained Back today, went to a different gym than usual with 2 of my mates. They're pretty new to lifting so a lot was explaining technique. Not a very good workout but will back in normal gym next week.

    Workout:
    Hammer Lat pull down machine: 50kg x 20
    90kg x 12
    90kg x 12
    60kg x 15

    Bent over BB rows:
    50kg x 12
    70kg x 10
    70kg x 10
    60kg x 10

    Deadlifts:
    60kg x 15
    100kg x 12
    110kg x 8
    130kg x 6
    140kg x 2

    Lat pull down machine:
    50kg x reps x 3 (slow and squeeze)

    Seated row: ( some weird Matrix Machine)
    45kg x 12
    50kg x 12
    59kg x 10

    Nutrition:
    Calories: 4868
    Carbs: 627
    Fat; 139
    Protein: 262


    Shoulders tomrrow
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    Trained Shoulders today, was a good workout and did DB presses for the first time in a while as i was recovering from a small shoulder injury.


    Workout:
    DB side raises seated:
    10kg x 15
    12.5kg x 10
    15kg x 8
    20kg x 5 + 10kg x 10 dropset

    DB shoulder press:
    20kg x 12
    35g x 8
    32.5kg x 10
    32.5kg x 9
    30kg x 10
    27.5kg x 10

    Rear flyes machine:
    Decent weight x reps x 3

    Cables side raises:
    weight x 12-15 x 3

    BB Shoulder press:
    50kg x 15
    60kg x 10
    60kg x 10
    50kg x 20 ( spot on last 3 reps)

    Face-pulls on cables (rear delt)
    3 sets x reps with dropset last set

    DB- front/side/rear delt flyes - Superset
    10kg x 30 reps (10 each exercise) x 7

    Not posting any nutriton tonigt as iv still got 1500 cals to get in before bed
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    23/10/2015


    Trained arms today with my mate at my old gym, its getting renovated at the moment but the workout was still good. Not going to both typing everything i did because there's too much and frankly I don't remember, did lots of supersets and dropsets, up to 50 reps a set on some exercises.


    Will post nutrition for today later on. ( last Monday was 13 stone 2 lbs (184lbs). Wil will record new weight in a weeks time.
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    How much are you bulking by per day above TDEE? Just wondering as 4,500 kcal seems a lot to me (similar height to yourself but unfortunately much lighter)
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    (Original post by Unistudent77)
    How much are you bulking by per day above TDEE? Just wondering as 4,500 kcal seems a lot to me (similar height to yourself but unfortunately much lighter)
    My TDEE is apparently about 2900 but honestly if I eat as little as that I lose weight. Just picked 4500 randomly and going to see how I get on, I dont tend to get fat very easily, had visible abs since i was like 10 haha.
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    Ok, fair enough. I get what you mean about TDEE (what do you use? Myfitnesspal?). Yeah, just see how it goes mate, good luck
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    (Original post by Unistudent77)
    Ok, fair enough. I get what you mean about TDEE (what do you use? Myfitnesspal?). Yeah, just see how it goes mate, good luck

    Just used a random online one Thanks
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    Didnt post Legs from yesterday so will post that here first



    Legs - sunday 25/10/15 - had played rugby day before and did 2 hours coaching in the morning

    Warmup: 5 sets leg extension
    Squats: (Jumped straight in)
    100kg x 12
    100kg x 12
    105kg x 10
    110kg x 6
    120kg x 3
    100kg x 8

    Hack Squat (never used it before
    4 sets x cant remember weight

    Leg press
    4 x cant remember weight

    Lying hamstring curl
    5 sets - dropset last

    seated leg curl
    5 sets - dropset last

    leg extension
    3 sets of 21s
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    Chest - Monday - 26/10/15

    Decided to try out some German volume training today

    Flat Bench - 10x10 with 80 seconds rest
    started on 80kg but dropped down to 60kg on 5th set as couldnt complete the 10. May use 70kg next time as 60kg seemed too easy.

    Incline hammer press machine
    4 sets - dropset last set

    seated peck deck
    4 sets - dropset

    flat flies + incline flies with DBs x 4

    cable flies x 3
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    Where do you play and is that coaching rugby too?

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    (Original post by Angry cucumber)
    Where do you play and is that coaching rugby too?

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    NewBrighton, yehh i play on a saturday and coach sunday
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    (Original post by NathanDYEL)
    NewBrighton, yehh i play on a saturday and coach sunday
    Fairs what position?

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    (Original post by Angry cucumber)
    Fairs what position?

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    Centre/Wing
 
 
 
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