Daywalker's contest preparation log

[Daywalker]

Hi vegan friends

I've finally decided to compete at october 29th at the German Natural BB Championship Still feel i'm too far away from my mass potential, but will give it a shot.
That means, the next 7 weeks i'll have to cut a little while maintaining what mass i've got, and to create and practise a posing routine (that's always the hardest part).

In this log i'll keep posting what i've done so far.

Diet: no sweets, low carb after seven p.m. Still as much calories as i can eat though.
Workout: No weights until monday next week, i have to regenerate from the past 7 weeks of HST. Only cardio everyday.
From monday on, heavy weights everyday following HST principles, no cardio, for two weeks.

If anybody has a good idea what song i could use for the posing routine, give me a hint. It's got to be 85 to 90 seconds.

Cheers,
Daywalker

[Daywalker]

Day 1.

I drove a few miles to visit an old friend and gym owner and ask him for his support. I'll be studying my posing with him, but today we only talked and planned that. Until wednesday i have to have the music, or i'll take the same as last time, can't afford to waste time on that now.

60min of cardio, stationary bike, 724 kcal.

[lelle]

wtf! 60 minutes on the stationary bike burn 724 kcal

[willpeavy]

If anybody has a good idea what song i could use for the posing routine, give me a hint. It's got to be 85 to 90 seconds.

Bodyrock by Moby

The song title and lyrics are fitting, plus Moby is vegan. The only thing is that it's longer than 90 seconds, maybe you could edit it to fade in/out and just keep the best 90 seconds of the song

[Daywalker]

Day 2.

45 minutes on the bike (not stationary, outside in the sun .
Evening 35min on the inclined treadmill (both as cardio and as calves exercise), 389 kcal. Would have done more (45min) but was too late and the gym closed

wtf! 60 minutes on the stationary bike burn 724 kcal

Hehe. That's what the machine said afterwards. It depends on the resistance you set and the rpm you kick. What the machine doesn't calculate is your bodyweight, muscle mass and other individual parameters, so the kcal. number is only the amount of work done. I use it as a parameter for my total amount of work done.


Will, thanks for the idea!
I checked the song, but it's not my type of music. I think i'll go either for classical rock or for hard'n'heavy rock. Swaying between Enya, Queen and The Prodigy at the moment

Cheers,
Daywalker

[Daywalker]

Day 3.

45min on the bike.
1'000 push ups spread over the day.

[veganmadre]

You betta work harder than that, foo! I'm catching you....

[Richard]

If anybody has a good idea what song i could use for the posing routine, give me a hint. It's got to be 85 to 90 seconds.

What kind of music are you thinking of

[lelle]

ratm - bulls on parade

[Daywalker]

You betta work harder than that, foo! I'm catching you....

I'm glad that you'll never compete on the same stage, in the same class as me!

Lelle: Bulls on parade? You must be joking...

Day 4:
50min on the bike.
Visited a friend to choose a song and then start posing, but we couldn't agree on one Today and tomorrow i'm gonna search a song, then on sunday i'll start posing, no matter how crap the music is

What kind of music... it should be energetic, not only instrumental, have a strong beat in the background, have some changes in the melody in it, and the judges should like it

[lelle]

hm okay, then how about "know your enemy", one of the greatest ratm songs

[Daywalker]

Lelle, i LOVE ratm, but i don't htink i could pose to it

Day 5:
45min on the bike.
I'm looking forward to monday when i'm allowed to hit the weights again

[Daywalker]

Day 6:
Nothing Okay, i did bent-over dish-washing, and heavy-item carrying
And i spent about one zillion hours listening to music.

Day 7:
2h30min bike tour, though it was very slow and with stops.

TODAY i'm gonna go to the gym *sing* i'm gonna go ot the gym, i'm gonna go ot the gym, i'm gonna go ot the gym!

My plan is the following:

Split A (exercise/reps):
Bench press, 12.
Incline bench dumbell flies, 10.
Dips, 10.
Barbell press (standing), 8.
Upright row, 8.
Squats, 12.
Calves (standing machine), 12.
Crunches.

Split B:
Pull ups, pronated grip, 12.
Bent-over row, supinated grip, 12.
Stiffed leg deadlift, 12.
T-Bar row, pronated grip, 8.
Preacher curls, 8.
Barbell shrugs, 10.
Dumbell pull-overs, 10.
Calves (seated), 12.
Abs machine, 12.

There we go Starting today with 80% of my 1RM, then increasing the weight every workout until close to 100%, but not quite. Workout every day for 12 days, so every split 6 times.

[Daywalker]

Day 8:

Pull ups: +30kg: 4, 4, 4 reps (was harder than i thought)
Bent-over row: 90kg: 6, 6
Stiffed leg deadlift: 130kg: 6, 6
T-Bar row: haven't done for ages, had to test the weight today, so i did: 60kgx8 (very easy ) 70x6, 75x4. So 75 would have been the right weight for today.
Preacher curls: Didn't do them for a while, so started below 80% at 35kg for 8 reps. But will replace it by standing Z-bar curls next workout, due to a sting in the shoulder today.
Barbell shrugs: 140kg: 4, 6.
Dumbell pull-overs: Realized that the dumbells only go up to 40kg, so replaced it with Z-bar. 30kg for 10 reps today.
Calves (seated): +90kg for 12 reps.
Abs machine: 50kg for 12 reps.

Was all quite easy at this point. Only my shoulders trouble me, since i dislocated them both last week they hurt at some movements I hope the bench press will be okay tomorrow

[jonathan]

Preacher curls: Didn't do them for a while, so started below 80% at 35kg for 8 reps. But will replace it by standing Z-bar curls next workout, due to a sting in the shoulder today.

Abs machine: 50kg for 12 reps.

i thought that you said that you didnt do isolation work!?

it would be cool if after your contest you gave the strength work a proper bash again (refering to you wishing you did more on VF)! you gotta use those monster pecs and back muscles to give us some heavy benching and straight leg deads! you are only 5kg off 500kg i should remind you. if you made it, on the strength table there would be 6people with totals over 500kg and 16 with totals over 400kg

jonathan