off season/ contest prep

[BIGJOEY]

Hey all doing eastern usa's in november so decided to post my off season prep and contest prep. Just did Alantic states and took 4th in my class. so am qualified again for the rest of 2012 and all of 2013.. any questions feel free to ask.

I will be posting my workout and my nutrition. you can adjust the workout if you looking to use for yourself. I do have more focus on the legs as my back and arms and chest are good

[CelticMuscle]

Originally Posted by BIGJOEY

Hey all doing eastern usa's in november so decided to post my off season prep and contest prep. Just did Alantic states and took 4th in my class. so am qualified again for the rest of 2012 and all of 2013.. any questions feel free to ask.

Congratulations on that placing. Did you feel that it was a tough class?

[BIGJOEY]

here is my nutrition:


[COLOR=#000][COLOR=black]roughly 175 carbs , roughly 100g fats 275g protein 2700 calories [/COLOR]
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[COLOR=black]MEAL 1[/COLOR]
[COLOR=black]4 whole Omega-3 Eggs with 4 additional whites) 1 cup oats with banana [/COLOR]
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[COLOR=black]MEAL 2[/COLOR]
[COLOR=black]7oz chicken with 1oz almonds 1 cup rice [/COLOR]
[COLOR=black][/COLOR]
[COLOR=black][/COLOR]MEAL 3
[COLOR=black]7oz chicken with 1oz cup almonds, cashews or walnuts 6oz yams [/COLOR]
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[COLOR=black]MEAL 4[/COLOR]
[COLOR=black]40g Whey Protein Isolate with 1 ? tablespoons of All Natural Peanut butter 6oz yams or 7oz chicken lean turkey or white fish with 1oz almonds 6oz yams [/COLOR]
[COLOR=black][/COLOR]
[COLOR=black]MEAL 5[/COLOR]
[COLOR=black]7oz Salmon or RED MEAT (filet mignon, or top round cut) with a green salad (tomatoes, carrots, or red peppers) with 1 tablespoon of Olive oil and vinegar[/COLOR]
[COLOR=black][/COLOR]
[COLOR=black]MEAL 6[/COLOR]
[COLOR=black]40g Whey with 1 ? tablespoon all natural peanut butter or 4 whole Omega-4 egg whites [/COLOR]


[COLOR=black][/COLOR]
PWO shake 40g shake

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[BIGJOEY]

opps

meal one 4 whole omega 3 eggs and 4 whites 1 cup of oats with
a banana

meal two 7 oz chicken 1 oz almonda 1 cup of rice

meal three 7oz chicken 1 oz almonds 6 oz sweet pots

meal four 40g whey protein isolate 1 1/2 tablespoon of natural
peanut butter and 6 oz yams or 7oz chicken, turkey
white fish 1 oz almonds and 6 oz yams

meal five 7 oz salmon or red meat ( filet or top round cut) with
salad with 1 oz olive oil and vinegar

meal six 40 g protein shake with 1 1/2 tablespoon of natural
peanut butter or 4 whole omega eggs and 4 whites.


po shake 40 g whey protein isolate

[BIGJOEY]

here is current workout:

monday chest warm pushups 2 sets to failure
6 sets wide grip decline bench x 5 r
4 sets flat dumbbell flys x 10r
4 sets incline bench x5 r
3 sets cable cross overs 10 r

tuesday back barbell partical deadlifts 4sets x 5 r
single arm dumbbell rows 3setsx5r
pullups 2sets x failure
bent rows 3 sets x 5r
barbell shruggs 3setsx 5r

wednesday shoulders 2 sets side laterals 20r
4 sets seated db press 8-12r
superset with 4 sets side laterals 8-12 r
4 sets reverse pec deck 8-12 r
3 sets front raises 8-12 r
4 sets upright rows 8-12 r

thursday arms biceps barbell curls 10x 10
pick weight that you can do for 15r and
you do a 2 count up and 2 count down
1minute rest between sets
2 sets reverse curls 10r

triceps lying extensions 10x10
do same was as barbell curls
2 sets reverse press downs 10 r


friday legs quads warmup 3 sets extensions 20 r
squats 6 sets x 10 r on 7th set drop weight
to 135 and rep out
barbell lunges 5 sets x `10 r
leg extensions 5 sets 15 r
hams
lying leg curls 5 sets x 5 r
leg press 6 sets x10r
stiff leg deads 4 sets x 5 r
step ups 2 sets x 10 r

do all exercises with 60 second rest


please realize this is not a beginner workout.

[BIGJOEY]

Ok decided to add in the Brooklyn Grand Prix show as well Oct 9. so thats 12 weeks away from this weekend. so with that in mind decided to add some things to the prep

here is the list

peptides

hgh frag
igf lr3

they will help with fat metabolism and building and keeping muscle

other goodies

test
eq
tren
masteron
proviron
anavar
t-3
clen
letrozol

clen and letrozole are also peptides
now if you want info on the peptides then dropme a note
this will cover everything up to the november show

[marco20000]

this is some serious training and preparation. i hope you do well man. good luck!