T Nation

18 Weeks to Shredded


So i'm 18 weeks out from my second competition. I'm really just making a log to keep my progress pics and hopefully get some helpful pointers along the way. I have learned a lot along the way from the 18 months or so that i've been lifting. I basically do everything on my own (train, diet, etc) with some advice from friends along the way.

I owe a lot of what I've learned to this site and its awesome contributors, both members and professionals. Hopefully I can repay what i've taken with my posts in this log. I'm still very much a newbie, so I know i'm not hyooooge like some of yall, but I think i've made some solid progess, 40 lbs in less than two years while staying relatively lean.

Lets cut to the chase. I'll be posting pictures of my progress week to week, and of course my training log. Please feel free to comment (negative or positive) as much as you want, I can only get better that way.
















upper today 5//9/11

bent over rows, 205x3, 205x3, 205x5

cable rows, 200x10, 220x6

wtd pull ups, wide grip 50x9, neutral grip 50x8

flat db press 90x5, 90x5, 90x5

wtd dips, 50x10, 50x10

db shoulder press seated 60x8, 60x8, 60x7

ez curls (forearms hurt, feels like i have shin splints in my forearms) 75x10, 75x10, 75x10

skull crushers 75x10, 75x10, 95x10

plp at the end 55reps


lower 5/10/11

squats 295x5, 305x5, 305x3

hs vsquat 3p+25x10, 3p+25x10

leg ext 210x10, 210x10

rdl 305x6, 305x5, 305x6

lying leg curl 120x10 125x8

seated 45deg calf ext (one leg at a time) 110x10, 120x10, 120x10

seated 90 deg calf raises 90x10, 110x10

PLP at the end 56reps, almost done!


wed is an off day other than plp

today 5/12/11

back and shoulders

bent over rows (speed work) DOH 165x6x3 10-15 sec rest between sets

wide grip lat pull downs 120x12 120x12 120x12

shrugs (need some straps for sure) 100x15 100x15

close grip pull downs 120x20 120x15

seated db shoulder presses 55x12 60x10 60x9

behind the back cable lateral raises 15x15 15x15

db lateral raises 20x20 20x16 20x20


Good luck with your prep. Could you tell us more about which competition it is, category, current weight/height etc. I'm sure there's plenty of people here that will cheer for your success.


thanks! it's just a local inbf comp. i'll be competing in the open lightweight (bottom of the weight class but o well) class. in the pics i'm 170 (soakin wet) at a little under 5'8.




(i usually start with squats but today i decided to go with calves since, the squat rack was occupied)

45 deg seated calf ext one leg at a time 90x15, 90x15, 95x15, 105x15 last 5 spotted with my other leg

90 deg calf raises 2px20, 2px15, 2px17

squats (speed work) 245x3 six sets (10-15 sec rest in between sets)

HS v-squats 3p+10x10, 3p+10x12, 3p+10x10

leg press 5p+10x12, 5p+10x13

leg ext 150x20, 170x15, 170x15 (barely)

RDL 225x12, 225x12, 225x8

lying leg curls 110x13, 110x10

btw i do a ten minute warmup on either the elliptical or walking on an incline low to medium intensity. foam roll and dynamic stretching. i also do warm up sets before any big compund lifts, generally starting with the bar for two sets, then 95lbs thenincrease 30 to 40lbs at a time until i get to my desire weight. warm ups sets with the bar are 15 reps for two sets, then 95 for ten and then between 2 and 5 reps every increase in weight...hope that wasn't confusing.

i aim to finish all of my workouts including warmup in 90 minutes, sometimes i can get it done faster.



chest and arms

flat db press- 80x3 six sets

incline db press- 70x10, 70x10, 70x9

incline cable fly- 25x15 25x10 dropped down to to twenty to finish last 5

hs wide press - 2p 10x12, 2p 10x12, 2p 10x12 last four had to do 2 and then rest

hammer curls - 40x12, 45x12, 50x9

db preacher curls - 35x12, 35x12 last 6 switched to regular grip (i do these with my thumbs tucked and wrist cocked back)

spider curls - 45x15, 45x10

seated tri ext with EZbar - 80x12, 90x12, 90x10

cable press downs - 42.5x15, 42.5x15

cable kickbacks - 5x20, 2x20


week 6 day 1 of this routine.


bent over rows, 205x5, 225x5, 235x3 (underhand)

wtd pull ups, wide grip 50x10, neutral grip 50x9

cable rows, 200x10, 220x6 dropped down immediately to 160 and did ten, with about a second to two second pause on the contraction

flat db press 90x5 100x1, 90x5, 90x5 (my gym only goes up in ten pound increments after 60's sucks cause i would really ilke some 95's 100's kicked my ass)

wtd dips, 55x10, 65x9

db shoulder press seated 60x10, 60x8, 60x8

ez curls (forearms feel better) 80x10, 90x10, 90x8 (i alternate between narrow and wide and i have my thumbs tucked until i start gettin tired like the last few reps of my last set)

skull crushers 80x15, 90x10, 90x10


lat spread


always messin this shit up


wheels, i have a hard time makin them hard with my heels together. i've heard that you're supposed to push the floor forward when you're flexing but i still need mucho practice.