2013 - Gym God ... let the battle begin!

**Gym God** · 01-12-2013, 02:39 PM

Before I begin, my previous log was back here --> http://forums.rxmuscle.com/showthread.php?107991-Add-stepping-on-stage-for-2013-to-my-Bucket-List!

Today marks Day 1 of my Contest Prep. At 40 years of age, I'll be making my debut in Men's Physique on April 13th.

Let's roll!

DIET - Week 12 --> 8

Note - weight of food is based on cooked weight unless noted.

MEAL 1
- 12 egg whites
- 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)

MEAL 2
- 225g steak or lean ground beef
- 300g potato / yam OR 1 1/2 cup rice

MEAL 3
- 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice

MEAL 4
- 200g chicken breast OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 1/2 cup rice

MEAL 5
- 12 egg whites OR 500g cottage cheese (low fat)
- 1 to 2 cups of green veggies

Supplements:
BLUE STAR NUTRACEUTICALS™
ISO-SMOOTH™ Vanilla Dream (post-workout)
PURBLUE™ Creatine Monohydrate
INSANE RUSH™ (pre-workout) 'occasional use'
OMEGA BLUE™ (fish oils)
VITALITY™ (multivitamin)
JOINT ARMOUR™

www.BlueStarNutraceuticals.com

Training Protocol

WEEK 1 through 4

Day 1: SHOULDERS
Day 2: ARMS
Day 3: LEGS
Day 4: CHEST
Day 5: BACK

Sunday, January 12
SHOULDERS

Machine Press (5 sets) (8-10 reps)
120 x 18
140 x 9
140 x 7 1/2
135 x 8
135 x 9
Bent DB Laterals (4 sets) (10-12 reps)
35 x 11
35 x 11
35 x 12
35 x 11
Machine Side Laterals (4 sets) (10-12 reps)
65 x 12
70 x 12
80 x 12
90 x 10 ... killed it!

Overhead Cable Rear Delts (3 sets) (12-15 reps)
35 x 15
45 x 15
50 x 12

Front Alternate Raises (4 sets) (10-12 reps)
25 x 12
30 x 10
30 x 12
30 x 11

Notes: In all my years training, I can honestly say I've never consumed this many calories consistently. All my training is to failure. I'll get in 1-3 warm-up sets before I start each exercise. Today's workout was one of the best I've had in quite some time. At the end of everything I will be posting my transformation pics. My before pic was taken yesterday.

I look forward to answering any questions and opening discussion.

**The Solution** · 01-12-2013, 08:49 PM

Here we go!!!

**Gym God** · 01-13-2013, 01:40 PM

Originally Posted by The Solution

Here we go!!!

Now it's time to roll Bob!

I'll be getting more updates later today.

**The Solution** · 01-13-2013, 02:13 PM

Someone is gonna be SHREDDED at the arnold.

**Gym God** · 01-13-2013, 06:05 PM

Originally Posted by The Solution

Someone is gonna be SHREDDED at the arnold.

... if I go! There has been some big changes here of lately with Julie's training since she is no longer allowed to be trained by Craig and Julie Bonnett. Some 'company' decided it was conflict of interest for them to associate with her and I - they were strong armed to say the least. We've invested in Eric Dilauro to look after her this year... $$$$... but will be worth it at the end.

**Gym God** · 01-13-2013, 06:06 PM

I can honestly say, it's a habit to break from being able to eat what I want, when I want. With children, I've always been the one to finish their left overs if they're full. Not no more! Now they can't leave the dinner table until they're done their meals.

Sunday, January 13
ARMS

Tricep Pushdowns (5 sets) (8-10 reps)
165 x 10
165 x 11
175 x 10
180 x 10
185 x 8

Overhead DB Extensions (4 sets) (8-10 reps)
90 x 9
90 x 10
90 x 8
90 x 7 + 1 full assisted

One Arm Overhead Rope Extensions (4 sets) (12-15 reps)
30 x 12 (forced reps with lack of range and form)
25 x 12
25 x 12 assisted
25 x 12 assisted

One Arm Preacher Curls (5 sets) (10-12 reps)
30 x 12
30 x 12
30 x 12
30 x 10
30 x 10 Right Arm / 8 Left Arm

BB Preacher Curls (4 sets) (8-12 reps)
60 x 9.5
60 x 8
60 x 7
55 x 6 (just wrecked it. No more gas)

One Arm Hammer Curls (4 sets) (10-12 reps)
25 x 10
25 x 11
25 x 11
25 x 11

**lksurf2** · 01-13-2013, 08:14 PM

will be watching this.

**Hoss06** · 01-13-2013, 10:13 PM

Just glancing...low fat diet?
Any starting pics? Ill follow.

**The Solution** · 01-14-2013, 05:50 AM

Originally Posted by Gym God

... if I go! There has been some big changes here of lately with Julie's training since she is no longer allowed to be trained by Craig and Julie Bonnett. Some 'company' decided it was conflict of interest for them to associate with her and I - they were strong armed to say the least. We've invested in Eric Dilauro to look after her this year... $$$$... but will be worth it at the end.

Totally Understand, you got to let me know next time your running promo's for your products. Would like to test/log them.

**Gym God** · 01-14-2013, 10:51 AM

Thanks for stopping by, gentlemen! Thank you for following.

Originally Posted by lksurf2

will be watching this.

Cheers!

Originally Posted by Hoss06

Just glancing...low fat diet?
Any starting pics? Ill follow.

Yes sir on the low fat... at this time. (I was surprised too) Why you may ask with regards to low fat? I don't ask questions, I just do what I'm told. Hoss06, usually I'm on the other end helping people on the supplement side and nutrition. When other's who are prepping would question about what their trainer has them doing, I just say, listen to your trainer as my advice means nothing.

I will be doing a transformation and my before pic was taken this past Friday. I will be honest, you won't see much from once I'm done but I will be much drier, yet more full ... is the plan. My trainer has said that we will take progress pics to use in my log.

My before pic was hovering at around 190 LBS. I was at my heaviest in October at 207-210. This pic below, was taken about 3 years ago and I stepped on the scale at 163 LBS that morning -->

**Gym God** · 01-14-2013, 10:52 AM

Originally Posted by The Solution

Totally Understand, you got to let me know next time your running promo's for your products. Would like to test/log them.

Sounds like a good plan Bob.

**Gym God** · 01-14-2013, 08:23 PM

Tonight's Leg session kicked my ass to say the least.
I put it 4 out of my 5 meals before hitting my workout tonight, so I was well fueled. The one thing I will do different on these late night sessions is switch up meals 4 and 5. I'll keep meal 4 for my post-workout meal because of the carbs. So tonight, I'll be hitting up 50 grams of Vitargo with my protein, then heading into my Meal 5. Otherwise, Vitargo won't be used during my prep.

Here we go:

Monday, January 14th
LEGS

Legs Extensions (4 sets) (10-15 reps)
210 x 11
210 x 11
210 x 10
210 x 9.75

Leg Press (5 sets) (10-15 reps)
450 x 15
450 x 15
540 x 12
540 x 12
540 x 10 assisted

Leg Curls (4 sets) (10-12 reps)
130 x 12
130 x 13
135 x 10
130 x 12 (2 partial)

Hack Squat (3 sets) (15-25reps)
90 x 18
140 x 15
140 x 13

Stiff Legged Deadlifts (3 sets) (20 reps)
145 x 20
145 x 20
155 x 20

My legs were Jello... to say the least.

**Jordan Coburn** · 01-14-2013, 08:31 PM

I'll be following along!

So would it be fair to say that you favor a volume approach to your training?

**The Solution** · 01-14-2013, 08:35 PM

Who is doing your contest prep? Training and Nutrition or do you have a coach for each?

**Gym God** · 01-14-2013, 08:41 PM

Originally Posted by Cobe16

I'll be following along!

So would it be fair to say that you favor a volume approach to your training?

Thanks for following Cobe16! It's fair to say that I'm leaving it in someone else's hands. As I've always said to anyone asking me for advice, "Get a trainer... let them take you on the journey... it will take the guess work out of everything... then - let them make changes where needed." My trainer has followed the steps of the 'late' Scott Abel, from what I believe, so many of the practices may have been influenced by him.

Originally Posted by The Solution

Who is doing your contest prep? Training and Nutrition or do you have a coach for each?

Hey Bob, I'm working with someone I'm close to here, Aaron Giberson.