The Saga to Collegiate Nationals

Around 25 weeks out and figured I would toss up my journal to get the journey started to another prep with the man Jason Theobald aka ScoobySnacks.

Last go around it was the NPC Great Lakes/Grand Prix show (avatar Picture) where i placed 3rd in the lighweight class, and just missed top 5 in the novice.

Conditioning was ok, size was bad. Ended up losing muscle towards the end of a long 25+ week prep. This go around we are going to start towards the end of February for the July 21st show (around 20 weeks) So i can take things slower and stay full. I came from 180 last time to 145 , I hope to come in at 150 shredded starting around 165 right now.

Starting Pics:









Macros:

260g Protein - 250g Carbs - 50g Fat (Workout Days)
260g Protein - 230g Carbs - 55g Fat (Non Workout)

Cardio:

Just sticking to LISS for now (morning cardIo) it will get brutal towards the end I have a feeling.

Workout Routine:
Mix of Westside For Skinny Bastards with 5/3/1 Incorproated for Main lifts

Max Effort Lower:

Pull-Ups/Chin-Ups:
30 Reps

Leg Extension:
3 x 10 (100)

Leg Curl:
3 x 10 (80)

Squat:
135 x 20
185 x 12
225 x 10
245 x 8
275 x 5
325 x 5
190 x 10 (5 Sets)

DB RDL:
60's x 15
70's x 12
80's x 10
100's x 5 (3 Sets)

Hamstring Killers/Assisted Glute Ham Raise:
BW x 10 (4 Sets)

Lying Leg Curl:
80 x 10 (3 Sets)

Donkey Calf Raise
4 Plates (total) x 10 (4 Sets)

Post-Workout:

Chicken Fajita Omelete with Sweet Potato Fries:

Max Effort Upper:

Bodyweight Chins/Pull-Ups:
30 Reps

DB Bench:
100's x 8
110's x 6
120's x 7 **Video**
70's x 10 (5 Sets)

[youtube]6XnbGrA8loc[/youtube]
http://www.youtube.com/watch?v=6XnbGrA8loc

Single Arm Reverse Grip Pulldown:
100 x 15
120 x 12
140 x 8 (2 Sets)

Kroc Row:
70's x 15 (2 Sets)

Hammer Strength Incline Press:
140 x 12 (2 Sets)

Hammer Strength Lateral Raise:
60 x 20
75 x 15
90 x 8 ---> 75 x 10 --> 60 x 10 --> 50 x 12

Rear Delt Cable Fly's:
10 x 20 (2 Sets)

Standing Cable Curls:
20's x 20
25's x 15
30's x 10
40 x 6 --> 30 x 8 --> 20 x 10

Tricep Pressdown:
110 x 15
125 x 12
140 x 10
160 x 8 --> 125 x 6 ---> 100 x 10

** Wanted to check out my DB Bench Form and tossed up a video

Picture Update:



Post-Workout:

Banana Cream Pumpkin Pancakes topped with Vanilla Protein Pudding and Strawberries + Syrup

Dynamic Effort Lower:

Pull-Ups/Chin-Ups:
30 Reps

Leg Extension:
100 x 20
120 x 15
140 x 12

Lying Leg Curl:
80 x 20
90 x 15
100 x 12

Speed Deadlifts:
225 x 3 (6 Sets)

Glute Bridge:
225 x 10
275 x 8 (2 Sets)

One Leg Leg Press:
150 x 15 (2 Sets)
170 x 12 (2 Sets)

Leg Extension:
120 x 20 --> 100 x 10 --> 80 x 12

Calves:
4 Sets of 10-15 Reps (Pause at Bottom and Top)

** Quick and painful workout, focusing on the pump and Speed work.

Post-Workout:

Banana Cream Oatmeal topped with Strawberries and a Strawberry Cheesecake Quest Bar

Dynamic Effort Upper Body:

Pull-Ups/Chin-Ups
30 Reps

Speed Close Grip Bench:
165 x 3 (6 Sets)

Dumbbell Floor Press:
100's x 9 (3 Sets)

Dumbbell Pullover:
60 x 8 (2 Sets)

Smith Military Press:
195 x 8 (3 Sets)

Single Arm Low Cable Row:
40(each arm) x 15 (2 Sets) *2 Second Hold's*

Tricep Pressdown (Straight Bar):
190 x 10 (3 Sets)

Barbell Curl:
85 x 8 (3 Sets)

** Good Solid and Quick Workout.

Post-Workout:

Mexican Burrito and Enchillada, Rice, Beans:



Strawberry Cheesequake Blizzard:

Max Effort Lower:

Pull-Up's:
30 Reps

Leg Extension:
80 x 20
100 x 15
120 x 12

Lying Leg Curl:
80 x 20
100 x 15
120 x 12

Deadlifts:
135 x 10
185 x 8
225 x 6
275 x 3
315 x 2
365 x 2
185 x 10 (5 Sets)

Box Squat:
135 x 15
185 x 12
225 x 10
275 x 5
315 x 5 (2 Sets)

Single Leg Standing Leg Curl:
50 x 12 (3 Sets)

Donkey Calf Raise:
4 Plates x 12 (3 Sets)

** Solid Workout, I have a feeling this is going to be a producitve week

Post-Workout:
Double Chocolate and Peanut Butter Chip Brownies

Max Effort Upper:

Bodyweight Chins/Pull-Ups:
30 Reps

Incline DB Bench:
90's x 8
100's x 7
110's x 6
70's x 10 (5 Sets)

Wide Grip Pulldown:
100 x 15
120 x 12
140 x 8 (2 Sets)

Dumbbell Row:
80 x 10
90 x 8
100's x 7

Hammer Strength Chest Fly:
110 x 12 (2 Sets)

Hammer Strength Lateral Raise:
60 x 20
75 x 15
90 x 8 ---> 75 x 10 --> 60 x 10 --> 50 x 12

Rear Delt Cable Fly's:
10 x 20 (2 Sets)

Ez Bar Cable Curls:
40 x 20
50 x 15
57.5 x 10
65 x 8

Smith Close Grip Bench Press:
135 x 20
185 x 15
225 x 12 (2 Sets)

Post-Workout:

Banana Cream Waffles topped with Vanilla Protein Pudding and Diced Bananas + Syrup:

Dynamic Effort Lower:

Pull-Ups/Chin-Ups:
30 Reps

Speed Squat:
185 x 3 (6 Sets)

Glute Bridge:
225 x 10
275 x 8 (2 Sets)

Leg Extension:
100 x 20
120 x 15
140 x 12

Lying Leg Curl:
80 x 20
90 x 15
100 x 12

Leg Press:
3 Plates/Side x 20
4 Plates/Side x 15
5 Plates/Side x 12
6 Plates/Side x 10 ---> 5 Plates/Side x 8 ---> 4 Plates/Side x 10

Calves:
4 Sets of 10-15 Reps (Pause at Bottom and Top)

Post-Workout:

Meatball Omelete with Hashbrowns and Broccoli:

Dynamic Effort Upper Body:

Pull-Ups/Chin-Ups
30 Reps

Speed Close Grip Bench:
170 x 3 (6 Sets)

Dumbbell Floor Press:
100's x 10 (3 Sets) +1 Rep

Dumbbell Pullover:
60 x 8 (2 Sets)

Standing Military Press
155 x 6 (3 Sets)

Braced Dumbbell Row's:
45's x 8 * 2 Second Holds* (3 Sets)

Tricep Pressdown (Straight Bar):
190 x 10 (3 Sets)

HS Preacher Curl
90 x 8 (3 Sets)

** Good Solid and Quick Workout.

Post-Workout:

Meatball Subs:



Cherry Snickers Chocolate Lovin' Blizzard:

Max Effort Lower:

Pull-Up's:
30 Reps

Deadlifts:
135 x 10
185 x 8
225 x 6
275 x 3
315 x 2
365 x 2
385 x 1
405 x 0

Hack Squat:
1 Plate/Side x 15
1 Plate +25/Side x 12
2 Plates/Side x 8
2 Plates + 25 / Side x 6 (2 Sets) ---> 2 Plates x 6 (Feet Together)

Leg Extension:
80 x 20
100 x 15
120 x 12

Lying Leg Curl:
80 x 20
100 x 15
120 x 12

Donkey Calf Raise:
4 Plates x 12 (3 Sets)

** 385 is a PR, 405 the mechanies were bad and i could only get it half way up. Hips are rising first in my motion and neglecting my back. Need to go back to the drawing board.

Post-Workout:
Waffles, Sludge, and Strawberries + Syrup

Max Effort Upper:

Bodyweight Chins/Pull-Ups:
30 Reps

Incline DB Bench:
90's x 8
100's x 7
110's x 7 +1 Rep
70's x 10 (5 Sets)

Wide Grip Pulldown:
100 x 15
120 x 12
140 x 8 (2 Sets)

Kroc Row:
80 x 10
100's x 8 (2 Sets)

Hammer Strength Wide Chest Press:
2 Plates +25/Side x 12 (2 Sets)

Hammer Strength Lateral Raise:
60 x 20
75 x 15
90 x 8 ---> 75 x 10 --> 60 x 10 --> 50 x 12

Rear Delt Cable Fly's:
10 x 20 (2 Sets)

Standing Cable Curl:
20 x 20
30 x 15
40 x 10(2 Sets)

Tricep Pressdown (V-Bar):
135 x 20
150 x 15
180 x 10 (2 Sets)

Post-Workout:

Banana Spice Oven Bake (later topped with Sludge, Syrup and Strawberries:

Dynamic Effort Lower:

Pull-Ups/Chin-Ups:
30 Reps

Speed Squat:
190 x 3 (6 Sets)

Good morning:
135 x 5
155 x 6 (3 Sets)

Leg Extension:
100 x 20
120 x 15
140 x 12

Lying Leg Curl:
80 x 20
90 x 15
100 x 12

Leg Press:
3 Plates/Side x 20
4 Plates/Side x 15
5 Plates/Side x 12
7 Plates/Side x 6 (3 Sets)

Calves:
4 Sets of 10-15 Reps (Pause at Bottom and Top)

Post-Workout:

Chocolate Peanut Butter Banana Spice Cake topped with Protein Pudding, Strawberries and Syrup

Dynamic Effort Upper Body:

Pull-Ups/Chin-Ups
30 Reps

Speed Close Grip Bench:
185 x 3 (6 Sets)

Hammer Strength Incline Bench
2 Plates/Side x 9 (3 Sets)

Single Arm Lat Pulldown:
60 x 8 (2 Sets)

Hammer Strength Shoulder Press:
190 x 8 ---> 165 x 8 ---> 130 x 9

Low Cable Row:
100 x 10 (3 Sets) *2 Second Holds*

Tricep Pressdown (Straight Bar):
190 x 10 (3 Sets)

Barbell Curl:
85 x 8 (3 Sets)

Post-Workout:

Delucas (As Featured on Man Vs Food) Mixed Grill (Eggs, hashbrowns, Veggies, Bacon, Sausage, Chicken)



Frozen Yogurt Birthday Cake Cappuccino Remix + Toppings:

Max Effort Lower:

Pull-Up's:
30 Reps

Squat
135 x 10
185 x 8
225 x 6
275 x 3
315 x 2
335 x 2
350 x 2

Rack Pulls:
135 x 10
185 x 8
225 x 6
275 x 5
315 x 6 (3 Sets)

Leg Extension:
80 x 20
100 x 15
120 x 12

Lying Leg Curl:
80 x 20
100 x 15
120 x 12

Donkey Calf Raise:
4 Plates x 12 (3 Sets)

Post-Workout:
Spicy Chicken Chili Pepper Pasta

Max Effort Upper:

Bodyweight Chins/Pull-Ups:
30 Reps

DB Flat Bench:
90's x 6
110's x 5
120's x 7 +1 Rep
70's x 10 (5 Sets)

Wide Grip Pulldown:
100 x 15
120 x 12
140 x 8 (2 Sets)

Kroc Row:
80 x 10
100's x 8 (3 Sets)

Incline Smith Bench Press:
225 x 8 ---> 185 x 8 ---> 135 x 12

Hammer Strength Lateral Raise:
60 x 20
75 x 15
90 x 8 ---> 75 x 10 --> 60 x 10 --> 50 x 12

Rear Delt Cable Fly's:
10 x 20 (2 Sets)

Barbell Curl:
45 x 20
65 x 12
85 x 6 (2 Sets)

SkullCrusher:
65 x 20
105 x 12
135 x 8 (2 Sets)

Post-Workout:

Juicy Lucy Burger, Fries, Corn on Cob, Green Beans

Dynamic Effort Lower:

Pull-Ups/Chin-Ups:
30 Reps

Speed Deadlifts
190 x 3 (6 Sets)

Glute Bridge:
335 x 6 (3 Sets)

Box Squat:
315 x 6 (3 Sets)

Lying Leg Curl:
80 x 20
90 x 15
100 x 12

Leg Press:
7 Plates/Side x 6 --> 6 Plates x 6 ---> 5 Plates x 8 ---> 4 Plates x 8 ---> 3 Plates x 10 (Dropset)

Calves:
4 Sets of 10-15 Reps (Pause at Bottom and Top)

Post-Workout:

Peanut Butter Pumpkin Pancakes topped with Whip Cream, and Diced Strawberries

Dynamic Effort Upper Body:

Pull-Ups/Chin-Ups
30 Reps

Speed Bench Press:
185 x 3 (6 Sets)

Low Cable Crossover:
40 (each hand) x 10 (3 Sets)

Neutral Grip Pulldown (Facing Away):
110 x 8 (3 Sets)

Meadows Row (Off T-Bar Machine):
1 Plate + 25 x 10 (3 Sets) *2 Second Squeeze at top, deadstop at bottom*

Dumbbell Shoulder Press:
80's x 6 (3 Sets)

Tricep Pressdown (V-Bar:
190 x 10 (3 Sets)

Dumbbell Hammer Curl:
35's x 8 (3 Sets)

Post-Workout:

Mongolian Beef, Rice, Veggies, and Pork Egg Roll:



Chocolate Cookie Dough Heath Blizzard:

Max Effort Lower:

Pull-Up's:
30 Reps

Squat
135 x 10
185 x 8
225 x 6
275 x 3
315 x 2
335 x 2
355 x 2

Rack Pulls: (Standing on a 1" Box)
135 x 10
185 x 8
225 x 6
275 x 5
315 x 6 (3 Sets)

Leg Extension:
80 x 20
100 x 15
120 x 12

Lying Leg Curl:
80 x 20
100 x 15
120 x 12

Donkey Calf Raise:
4 Plates x 12 (3 Sets)

Post-Workout:

Huge Stirfry

Max Effort Upper:

Bodyweight Chins/Pull-Ups:
30 Reps

DB Low Incline Bench:
90's x 6
100's x 5
110's x 6
60's x 10 (5 Sets)

Close Grip Pulldown:
100 x 15
120 x 12
140 x 8 (2 Sets)

Dumbbell Row Row:
80 x 10
100's x 8 (3 Sets)

Pec Deck:
140 x 10 (rest 10 seconds) 3+3+3+3+3 MyoReps

Hammer Strength Lateral Raise:
60 x 20
75 x 15
90 x 8 ---> 75 x 10 --> 60 x 10 --> 50 x 12

Rear Delt Cable Fly's:
10 x 20 (2 Sets)

Cable Hammer Curl:
45 x 20
65 x 12
90x 10 (2 Sets)

SkullCrusher:
65 x 20
105 x 12
135 x 10 (2 Sets)

Post-Workout:

Chocolate Peanut Butter Pumpkin Loaf:

I must have this recipe as soon as possible bro! It looks amazing and its has my two favorite flavors ever, pumpkin and peanut butter in one concoction. Please spill the beans if you would not mind!

Your log is worth covering for the food porn alone let alone the kick ass workouts you post! Props and Kudos!