Currently 5 Weeks Out Competition Prep!

It's Phano once again and this time around, I will give detail out my last 5 weeks of contest preparation for the SNBF Nationals which will be held at the Gwinnett Civic Center in Duluth, GA on October 28th.
It's Phano once again and this time around, I will give detail out my last 5 weeks of contest preparation for the SNBF Nationals which will be held at the Gwinnett Civic Center in Duluth, GA on October 28th. I've been training for size and strength these past 6 weeks and have been able to put on an ample amount of mass on. I currently weigh about 192 lbs with about 8% body fat if not less. Since I'm doing a crash course diet for the next few weeks, I expect to lose some muscle mass but it won't matter too much with my height and frame. I plan on hitting the stage at about 180 lbs if all goes as planned. Now on to the good stuff.

-=TRAINING=-

    My training split goes like this now:
  • Day 1: Back A.M. / Chest P.M.
  • Day 2: Shoulders & abs A.M. / Arms P.M.
  • Day 3: Hamstrings A.M. / Quads P.M.
  • Day 4: REST
  • Day 5: Repeat
Note: We ALWAYS take Saturday off regardless of where it falls in the training split. If Saturday happens to come after a scheduled rest day, then we have 2 days off in a row. I also train calves whenever I feel as if I have the energy to do so. I already have good size in my calves so I only train them so I don't cramp up on stage. We also alternate workouts for each body part each time we run through the cycle once. For the sake of confusion, I have labeled each workout as 1 and 2.

-=ROUTINE=-
(These are work sets and do not include warm-ups.)

Check out our Anatomy and Exercises Section for animated pics and descriptions of how to do these exercises.

BACK WORKOUT 1:
Barbell Rows(overhand grip) 2 x 12-15
Front Pull downs 2 x 12-15
T-Bar Rows 2 x 12-15
Close Grip Pull downs with V-bar 2 x 12-15
Dead lifts 2 x 12-15
Upright Rows 2 x 12-15
Dumbbell Shrugs 2 x 12-15

BACK WORKOUT 2:
Barbell Rows(underhand grip) 2 x 12-15
Behind Neck Pull downs 2 x 12-15
1 Arm Lat Rows 2 x 12-15
Close Grip Pull downs with straight bar 2 x 12-15
Barbell Shrugs 2 x 12-15
Upright Rows 2 x 12-15

CHEST WORKOUT 1:
Machine Bench Press 2 x 12-15
Incline Dumbbell Press 2 x 12-15
Flat Dumbbell Press 2 x 12-15
Dips 2 x 12-15
Cable Crossover 2 x 12-15

CHEST WORKOUT 2:
Flat Dumbbell Press 2 x 12-15
Incline Dumbbell Press 2 x 12-15
Cable Crossover 2 x 12-15
Dips 2 x 12-15

SHOULER WORKOUT 1:
Machine Military Press 2 x 12-15
Standing Side Laterals 2 x 12-15
1 arm cable side laterals 2 x 12-15(superset these with 1 arm dumbbell side laterals with a very light weight for about 10 reps)
Bent Over Laterals 2 x 12-15

SHOULDER WORKOUT 2:
Standing Side Laterals 2 x 12-15
Seated Dumbbell Press 2 x 12-15
Dumbbell Front Raises 2 x 12-15
Bent Over Laterals 2 x 12-15

ARM WORKOUT 1:
Alternating Dumbbell Curl 2 x 12-15 per arm
Standing Cable Curl 2 x 12-15
1 arm preacher curl 2 x 12-15 per arm
Dips 2 x 12-15
Reverse Grip Triceps Extension 2 x 12-15
1 arm triceps extension 2 x 12-15
Reverse Grip Preacher Curl 2 x 12-15

ARM WORKOUT 2:
Preacher curl 2 x 12-15
Standing E-Z Bar Curl 2 x 12-15
1 arm preacher curl 2 x 12-15
Triceps Extension with E-Z bar 2 x 12-15
Overhead Triceps Extension 2 x 12-15
1 arm reverse grip triceps extension 2 x 12-15
Reverse Grip Preacher Curl 2 x 12-15

HAMSTRING WORKOUT 1:
Stiff Leg Dead lifts 3 x 12-15
Lying Leg Curl 4 x 12-15
Seated Leg Curl 4 x 12-15

HAMSTRING WORKOUT 2:
Lying Leg Curl 4 x 12-15
Seated Leg Curl 4 x 12-15
Stuff Leg Dead lifts 3 x 12-15

QUAD WORKOUT 1:
Leg Press 2 x 12-15
Squats 2 x 12-15
Lunges 2 x 12-15
Leg Extension 2 x 12-15

QUAD WORKOUT 2:
Leg Extension 2 x 12-15
Leg Press 2 x 12-15
Squat 2 x 12-15
Lunges 2 x 12-15

ABS:
Decline crunch 2 x 20
Hanging Leg Raises 2 x 12
Seated Knee Ups 2 x 20

CALVES:
1 leg standing calf raises 3 x max
seated calf raises 3 x 15-20

That's the training aspect of my contest prep. I know it seems a bit much but it's more endurance work and my body recovers faster as opposed to training heavy. Now I will dive into the diet part of my contest prep. This is my daily tentative schedule which gives you an idea how I have to strategically plan my day. Remember that I am also a full time college student. This has taken me a good while to plan out so I suggest you plan around your daily activities.

  • 6:30 AM - wake up, take 1 Xenadrine NRG pill, 3 Cytodyne pills,2 grams glutamine, 500 mg of vitamin C, 1 cup of water
  • 7:00 AM - workout 1
  • 8:00 AM - post workout protein shake, 2 servings Betagen, 4 grams glutamine, 3 Cytodyne pills, 500 mg of vitamin C
  • 8:45 AM - one and half cups of grits, 10 egg whites, 1 scrambled egg, 4 cups of water, 500 mg of vitamin C
  • 11:30 AM - 2 chicken breasts, 1 cup cottage cheese, 1 small salad with vinegar, 1 small potato, 4 cups of water, 1 TwinLab Daily One cap, 1 chondroitin mix pill, 1 antioxidant pill
  • 3:30 PM - 1 chicken breast, 4-6 oz of fish, half cup of broccoli, half cup of cucumbers, 1 cup brown rice, 4 cups of water, 1000 mg of vitamin C
  • 7:00 PM - same as 3:30 meal
  • 8:30 PM - 1 xenadrine pill, 500 mg vitamin C
  • 9:00 PM - workout 2
  • 10:00 PM - protein shake, 64 oz Gatorade(to replenish glycogen), 500 mg vitamin C, 4 grams glutamine
  • 11:00 PM - 4 grams glutamine, 4 Z-Mass Pills
Note to reader: You might wonder why I'm training twice a day. The theory is that if I train twice a day, I am burning more than the usual number of calories, I am hitting the target muscle groups with more frequency, and I won't have to restrict my calories too bad. Once again, I am trying a new approach to contest prep. Remember that no two bodies are alike and what may work for me may not work for you. You have to lift and learn. Train hard, train smart, train natural!

-Phano