JordanWFitness Contest Prep Log

Starting this log late here but if anyone is interested in following along that would be great.

I’m doing my first bodybuilding show which is the OPA GNC Stratford Championships on April 12th 2014. All my prior training experience was for Powerlifting where a hold a few national records and competed in the WPC World Championships 2012.

Anyways I’m 8 weeks out right now, tomorrow is a weigh in last Sunday was 200.6lb… I started just over 218lb 5 weeks ago.

Here is a comparison shot

Current Split; muscle groups are set, the exercises and reps/sets are all subject to the day

Sunday: Chest
Incline Barbell 4 x 6-8
Decline or Flat Barbell 4 x 8-10
Hammer Incline 3 x 12-15
Tbar Upper Chest Press 4 x 15+
Press to Flies 4 x 12 Supersetted with
Shoulder Lateral Raises 4 x 12

Monday: Legs with Quad Focus
Squats 4 x 8-10
Leg Press 4 x 10-12
Hamstring Curls 4 x 10-12
Quad Extensions 3 x 15-20

Infront of body Hammer Curls 4 x 15-20

Calves or Abs

Tuesday: Rest

Wednesday: Legs with Hamstring Focus
Lying Hamstring Curls - Stack Set 10 Reps (start from lightest pin, do 10 reps each pin until spotter has to help force reps for a set)
Leg Press 4 x 10-12
Stiff Leg Deadlifts 4 x 8-10
Hammer Strength Squats 4 x 12-15

Dips 4 x Max

Calves or Abs

Thursday: Back
Single Arm Lat Pulldowns 4 x 8-12
Barbell Rows/Tbar Rows 4 x 8-12
Upright Rows 4 x 8-12 Supersetted with
Behind the Back Shrugs 4 x 8-12

Tbar Upper Chest Press 4 x 15+ (suppersetted with)
Rear Delt Flies 4 x 12-15

Deadlifts 5x5

Friday: Arms
Rope Tricep Extensions 4 x 15-20

Barbell Shoulder Press 4 x 8-10

Close Grip Bench 4 x 8-10
Barbell Curls 4 x 8-10
Hammer Curls 4 x 8-10
Dips 4 x Max
Isolation Curls (Preacher or Cable) 4 x 12-15

Saturday: Rest

My daily supplements include

2 scoops of Amino Recovery (16g BCAAs, 6g Glutamine, 3g L-Citrulline)
4 caps of Optimum Creatine Caps (5g Creatine Monohydrate)
2 doses of NOW Adam (Multi-Vitamin)
1 cap of NOW NAC (600mg of N-Acetyl Cysteine)
2 doses of store brand echinacea

Also I use
Dymatize ISO-100 which is a Hydrolyzed whey isolate
JYM Pre which is a pre workout with no proprietary blends, I use a pre workout once in awhile

I do not like taking products with proprietary blends or complexes… Amino Recovery and JYM are both products which adhere to this position.

My diet right now is 3000 calories
300g protein
300g carbs
65g fat

I consume most of my carbs in the am and around workout.

Weighed in this morning at 200lb on the dot, not a great loss. I am upping my cardio this week in hopes to get back on track with a loss of 1lb a week. If next Sunday does not deliver a better result I will have to lower my calories for the first time.

This picture was taken right after meal 1.

  • 1 cup Fibre One Honey Clusters
  • 1 cup 1% Milk
  • 2 cups Egg Whites
  • Coffee w/ 2 sweeteners

I’ve noticed I look very very flat and deflated until I hit around 200g of carbs. This is definitely something I have to keep in mind for the competition day