Robert's Contest Preparation Log

[robert]

I've never been good at keep a training log online. I used to keep on on paper a few years ago, and online seems so easy but I havne't been doin it.

So here it goes.

I'm training for another bodybuilding ocmpetition. It's coming up on April 22nd (Earth Day) in Portland Oregon. How appropriate, a Vegan Bodybuilder gets on stage to defend his title from winning last year on Earth Day in the city that was voted the #1 Vegan-Friendly city in the United States!

That will boost the motivation a bit.

Recently I've been applying some tips from Daywalker, VeganEssentials, Jonathan and others as I prepare for this contest. I'm lifting heavier (heavy for me) and it feels pretty good.

I'm at work right now but today I'm training arms, and shoulders, maybe a little bit of abs too.

Lately some of my best lifts have been:

Flat bench = 245 pounds 4 reps

Decline bench = 250 pounds 4 reps

Leg Press = 740 pounds 4 reps

Lat Pull-Down = 200 pounds 8 reps

I don't have an exact program I'm following right now, nothing like it used to be. I used to have everything planned out to the minute. Lately I've been training on instinct, sometimes spending 2 hours in the gym, other times just an hour.

I'm just trying to prepare myself to compete and keep it pretty low stress since I have tons of other things going on.

Anyway, I'll try to keep an updated log here as I approach Earth Day!

[robert]

Today I trained shoulders and biceps. I was at the gym for nearly 2 hours and pounded it out.

I did military press, lateral raises, front raises, shoulder press, shrugs, cables for rear delts, and a bunch of bicep curls with dumbbells and cables and machines.

Only 6 more weeks until contest so I gotta get down to business! I'll start doing more cardio soon. As of right now I'm hardly doing any.

Ok, gotta go, Bradley Saul, President of Organic Athlete will be here any minute.....

[robert]

I hammered the triceps pretty hard tonight because I missed it last night. I spent 2 hours in the gym yesterday with shoulders and biceps and never made it to triceps.

Today I spent another 2 hours in the gym hitting triceps, abs, and a little back, along with some cardio before and after training.

The reason I'm hitting the gym for 2 hours at a time these days is because I'm getting ready to compete and I need to incorporate a little more cardio into my sessions and I'm doing multiple muscle group training sessions. I normally just do one muscle group, such as just chest for the whole workout. Now I'm doing 2 or 3 muscle groups per training session and it seems to be going well.

Tomorrow I think I'll hit the legs again, assuming they have fully recovered from last Friday I think it was. I'm not allowing a full 7 days for recovery these days, just 3-5 days and hit it again.

Well, back to eating....

[robert]

Last night I trained Legs. It was brutal. I think I even cried a little, but I'm not sure. I did a bit of wimpering. I was doing less weight than normal but using great, deep range of motion. It was awesome!

Since I compete in less than 6 weeks, I'm holding off on squats until I finish the contest. They won't change much in 5 1/2 weeks and I just want to stay injury free. I haven't done squats in a couple of years, so it is best to re-introduce them to myself after April 22nd.

So I did about 8 sets of leg press, including a couple sets of narrow stance which was painful. Then I did 4 sets of hacksquats, and 5 or 6 sets of hamstring curls, 8 sets of single leg-leg extensions, and then 5 sets of calf raises. Then I rode the bike for 13 minutes.

I'm spending 2 hours at a time in the gym and I was there 5 of the last 6 days. So I feel pretty good about that. I'm pounding my body pretty hard but trying to get in shape for competition!

I'll start taking photos soon.

Just like last year, I'm increasing in bodyweight as I get closer to the contest, which is almost unheard of....most people drop 20 pounds or more for the competition but I like to continue to bulk and rely on my year-round conditioning.

[Richard]

Hey! What's this talk of 2 hours in the gym? Last I heard, I was repeatedly told never to go over 1 hour! But if you're doing it, I will do 2 hours, shucks.

[robert]

Yeah, I tell people the same thing, about an hour is all you need. Two hours is because I'm preparing for a contest, I want to burn more calories, keep heartrate up, all that stuff.

It is not 2 hours of weights.....it looks like this:

Arrive 5PM
5:05 Chat with Big Ben (see www.veganbodybuilding.com photo galleries)
5:10 Bike for 15 minutes
5:25 push-ups and sit-ups/stretching
5:40 begin workout with weights
6:45 finish workout with weights
6:50 bike for another 15-25 minutes (burn calories and fat)
7:05-7:15 call it a day

So I am spending 2 hours, I'm just doing more warm-up, more cool-down, more stretching, and a little more chatting since I'm excited about the upcoming contest.

I also might pose for a bit in front of the mirror for practice.

I will say that I am getting close to 90 minutes of weights some days but that is because I am doing more full or half body workouts rather than just one muscle group.

Does that help clarify a bit?

I still suggest 45-70 minutes of weight training for most people.

[Richard]

ah, that's cool

[robert]

Today was Chest and Back. I know, somewhat of a strange combination but it works for me.

I got up to 255 lbs on the flat and decline bench, but did not get a good solid rep. I had Big Ben spotting for me. I handled 235lbs just fine and then jumped to 255 going for a 1 rep max PR, but didn't quite get it. So then I tried that weight again for decline and didn't quite get it on my own either.

Big Ben by the way, is benching over 400 pounds. But my 250 feels pretty good since I weigh 180 at the moment.

I hit chest for about an hour and 10 minutes and then back for a good 35 minutes, and I called it a night. I did some posing before I left and then headed off to the grocery store.

It was a pretty powerfull workout and I came home to have two tofu sandwiches and a builder bar by Clif.

I will go eat again shortly.

[AdrienneP]

Last night I trained Legs. It was brutal. I think I even cried a little, but I'm not sure. I did a bit of wimpering.

Great job!

I am still hobbling around from my leg workout on Wednesday and I didn't even do that much... but obviously it was enough.

~ Adrienne

[robert]

I took 3 days off from the gym Friday, Saturday and Sunday, because I was working a ton of hours and out of town for VegFest in Portland. I barely made it back tonight because I was again in Portland all day. I got to the gym at 10PM just in time for a full 1-hour workout until the gym closed.

I got right to it and trained chest the whole time. It looked something like this:

Push-ups and sit-ups to warm up.

Flat Bench Press

135 x 12
135 x 12
185 x 5
205 x 3
225 x 1
255 x 1 with help from spotter

Decline Bench Press

205 x 5
225 x 3
145 x 1
255 x 1 No help from spotter

Incline Bench Press
135 x 9
135 x 6
135 x 11
135 x 9

Pec-dec machine
70 x 16
70 x 16
70 x 16
70 x 16

Push-ups and sit-ups to finish.

Posing under the lights for 5 minutes.

I got a new personal best for Decline Bench Press at 255 lbs for 1 rep.

It was nice to get that out of the way. I think I will keep climbing and climbing. 275 lbs is just around the corner and up the hill a little

[Odidnetne]

I have no problem spending 2 hours at the gym, but I usually do 2 (sometimes 3) major muscle groups, but don't work them long.

It looks like you're doing pretty good. Wow, 700+ lbs on a leg press. The best Leg press machine I ever had was in High School, and I did 515 (Max) lbs for 25 reps (On a bet), I wish I could have had one that did more weight, 'ya know? I would love to see some pictures though, it sounds like you're doing really well.

Rob, do you monitor your calories when getting ready for competition, or do you just up the greens and the "quality" of your calories?

[AdrienneP]

Rob, do you monitor your calories when getting ready for competition, or do you just up the greens and the "quality" of your calories?

I'm curious to know what you're eating too!!

~ Adrienne

[robert]

I'll try to keep a nutrition journal too. I used to for many months at a time and it was very detailed. I'll try to list at least a few sample days or what I'm eating as I prepare for contest.

I trained legs yesterday and it was pretty awesome.

My exercises were:

Leg Press
Hack Squats
Lying Hamstring Curls
Leg Extensions
Calf Raises

I hammered it pretty hard and then had a massage last night too so that was cool.

I fly out to L.A. tomorrow so that was helpful.

[robert]

Another solid chest workout yesterday. Only 3 weeks away from my contest, so starting to get nervous a bit. I'm a little behind schedule due to business and other projects, but I think I'll be ready come contest day.

I seem to look smaller in photos, more of a fitness model, than bodybuilder, but I hope to pull off both looks

I'm also getting into the strong man lifting so I will be packing on muscle soon.

Today is back and a bit of shoulders. It should be a good time.

Then I have a circus protest meeting in the evening.

[robert]

I hit back pretty hard last night. I did about 8 sets of pull-ups, 5 sets of lat-pull downs, 3 sets of 1 arm dumbbell rows, 6 sets of T-bar rows, and 4 sets of machine rows. I also did some abdominal training.

Today will be arms a bit of shoulders and riding the bike a little.

Then eating and sleeping, two things I don't get enough of.