Daywalker's contest preparation log

[Daywalker]

Day 44

Last workout! Again, an easy workout to get rid of the last three or four carbohydrates in my body

Posing for ~ 5 min.
2 Bench press / lat machine super sets.
2 Barbell row / dips super sets.
1 set dips.
1 set barbell curls.
1 SL deadlift.

Posing for ~ 15min.

25 min cardio.

Tomorrow it's EATING!

[SeaSiren]

Wishing you the best of luck this weekend!

[Daywalker]

Okay, i continue this log for i am still in contest preparation - i have to bridge three weeks. My goal is to not lose weight, but not gain fat back also.

I will be doing a whole body workout every other day for the next two weeks, basically a compressed HST cycle, starting light and increasing the weights every workout.
Then i'll switch to the same fat burn program again, the 2 split every day workout. I'll be doing this for two weeks, then the "finishing week" again for the world Championship

So, today i count as day 1 again

I took my HST program, but modified it a bit:
- i exchanged bench press with close grip bench press, as i have to target my arms more, my chest is big enough for the moment.
- i added one set of dumbell curls on the inclined bench (target arms )
- i reduced the number of sets for dips to 1
- i increased the number of sets of barbell press to 2

Today i aimed for 15 easy reps without coming bear to muscle failure.

Close grip bench press: 50 kg for 15, 15 reps.
Chin ups: 15, 10 reps.
Squats: 90kg for 15, 15 reps.
Dips: 10kg for 15, 15 reps.
Barbell row: 60kg for 15, 15 reps.
Barbell press: 40 kg for 10, 8 reps (very short break).
SL deadlift: 100kg for 15, 10 reps.
Dumbell curls on incline bench: 10kg for 15 reps.
Calves, standing: 80kg for 15, 15 reps, 5 seconds loaded stretching before each rep!! (calves are an exception because i do reach muscle failure on those!)
Rotator cuff, 3 sets for 12 reps.
Crunches and side crunches.

The weights were easy, but i'm not used to high reps, i was really exhausted. I tried to keep the breaks as short as possible. The whole workout, complete with 10min warmup cardio, warm up sets and stretching afterwards took me 80min.

Tomorrow free day, wednesday the same with higher weights, and one set only in dips.

[Daywalker]

Day 2: REST

Day 3:

Close grip bench press: 55 kg for 15, 15 reps.
Chin ups: 15, 12 reps.
Squats: 95kg for 15, 15 reps.
Dips: 15kg for 15 reps.
Barbell row: 65kg for 15, 15 reps.
Barbell press: 40 kg for 10, 10 reps.
SL deadlift: 105kg for 15, 10 reps.
Dumbell curls on incline bench: 12kg for 15 reps.
Calves, standing: 80kg for 15, 12 reps, 5 seconds loaded stretching before each rep!! (calves are an exception because i do reach muscle failure on those!)
Crunches and side crunches.

After the deadlift i was really breathing hard. My last meal was too close before the work out. I'm not used to high reps, i should do more high reps and cardio.... well, not now

[Daywalker]

Day 4: REST

Day 5:

Close grip bench press: 60 kg for 15, 15 reps.
Chin ups: +5kg for 12, 10 reps.
Squats: 100kg for 15, 15 reps.
Dips: 20kg for 12 reps.
Barbell row: 70kg for 12, 12 reps.
Barbell press: 40 kg for 12, 10 reps.
SL deadlift: 110kg for 12, 12 reps.
Dumbell curls on incline bench: 14kg for 15 reps.
Rotator cuff: 4 sets each side.
Calves, standing: 90kg for 12, 10 reps, 5 seconds loaded stretching before each rep!
Crunches and side crunches.

~40min on the bike (i ride to the gym and back)

This workout was much better than last, the lack of breath wasn't near as bad. Okay, i dropped the reps in some exercises

Did i mention i'm looking forward to eating and bulking... i think i did...

[Daywalker]

Day 6: REST (except for hauling heavy items arounf the house, and doing the same with 120lbs of calendars the whole day...)

Day 7:

Close grip bench press: 65 kg for 12, 10 reps.
Chin ups: +10kg for 11, 8 reps.
Squats: 105kg for 15, 15 reps.
Dips: 22,5kg for 12 reps.
Barbell row: 75kg for 12, 12 reps.
Barbell press: 45 kg for 9, 8 reps.
SL deadlift: 115kg for 12, 12 reps.
Dumbell curls on incline bench: 16kg for 12 reps.
Rotator cuff: 4 sets each side.
Calves, standing: 90kg for 12, 10 reps, 5 seconds loaded stretching before each rep!

~40min on the bike.

No crunches today (no time). In some exercises i'm getting pretty close to muscle failure, just 1-3 reps short of it (bench, chin ups, barbell row), on others i'm still quite far away (squats, deadlift).

Heavier next time

[Daywalker]

Day 8:
No rest - me fool! I felt the squats from the day before slightly in my legs. Did ~75 min cardio, 10min on the inclined treadmill, fast walking (great calf workout), rest on the bike.


Day 9:

I was crushed before i even started. I had no energy and decided to keep away from the sets getting to heavy, so stopping before muscle failure (as always, of course).

Close grip bench press: 70 kg for 9, 8 reps. Could have done more, but didn't want to go to close to failure.
Chin ups: +15kg for 10, 7 reps. Break was too short, the 10 were easy, the 7 much harder.
Squats: 110kg for 12, 12 reps. Heel, this was heavy! :shocked: After the 105 last time was so easy, i thought i'd do 2x15reps again, but my legs held no power and my lower back was weak.
Dips: 25kg for 10 reps - easy
Barbell row: 80kg for 8, 10 reps. The first set i stopped to save some strength in my lower back.
Barbell press: 47,5 kg for 8, 6 reps.
SL deadlift: 120kg for 10, 10 reps.

the rest seems to be censored by the board - i can't post it, i've tried at least 40 times now

[Daywalker]

the rest seems to be censored by the board - i can't post it, i've tried at least 40 times now

But THIS you let me post!!??


TAKE THIS YOU ?%$&X*

[SeaSiren]

Sorry, I'm a little late on the PM, but it works for me

[Daywalker]

Thanks SeaSiren!

I don't know what's wrong... i can't post the rest of the workout! But as you see, if i write something else it's fine... ?

Day 10:

~35min on the bike. Shoulder stretching afterwards.

[willpeavy]

I was having the same problem with posting a month or two ago. I found it was some sort of glitch caused by variable strings. Basically, what worked for me is to try posting half your post at once - if that goes through, you can go back and edit adding lines until it won't let you post anymore. Basically, you have to figure out which string is causing the glitch in each post and take out the spaces in that string. For example "if this line was causing the glitch" you would go back and post it like "ifthislinewascausingtheglitch." Try posting with no spaces, for at least a line after "Day 10:" It's a pain to have to post that way, but that's the only thing I've found that works. I hope my explanation makes sense!

[SeaSiren]

FYI -There was a major update for phpBB (the message board) on 10/2005. I am not sure when and if the original versions were updated but if they weren't most likely it will fix the problem.

[Gorilla]

Hey Gorilla, schön, dass es Dir gefällt! Irgendwann müssen wir uns mal treffen - wenn ich wieder alles essen darf

Ja bestimmt. Leider habe ich noch kein Internet bei mir.

Mach's gut : )

[willpeavy]

What happened to your log? You gotta start posting again!

[Daywalker]

Hey Will!

I stopped my log because i had no time and energy left to fight the problems posting here!

And i wasn't on the board for almost two weeks now.

My contest prep is over, i'll start a new log soon.
Next week i start my muscle building routine, i'll start a log here then, too.

Love and peace,
Daywalker