Contest Preparation For The 2005 NPC Teen Nationals - Week 2!

Last week went great and I am excited to kick off Week 2 of my journey to the 2005 NPC Teen Nationals! I know it is over a year away, but I have to build...
Week 2!

Last week went great and I am excited to kick off Week 2 of my journey to the 2005 NPC Teen Nationals! I know it is over a year away, but I have to build a good enough physique in the off-season to give me the potential to win before cutting down for the competition. Every week I am going to have to train harder and push my body harder than the week before. I want to win the 2005 Teen Nationals more than anything right now.

I am willing to make sacrifices and do whatever it takes to win. Right now I need to concentrate on increasing my mass, bringing up weak body parts, and enjoying my life. My mom is going to be visiting me near the end of this week, so I don't know how things are going to be with my training and diet. I'll get back to things 100% once her visit is over.


Monday, May 31

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
Brown rice
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5 One wheat bun with lots of hamburger and tomato sauce (sloppy joe)
16 oz milk
Meal 6 1 cup of cottage cheese

Workout

Rest

I couldn't go to the gym today because it was Memorial Day. I couldn't have gone yesterday to do shoulders/traps because they were still sore from back day. I will continue on with my split normally and do shoulders/traps tomorrow.


Tuesday, June 1

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre-workout)
1 ½ scoops of Optimum Whey
1 banana
Meal 6
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 8 Two 1/3 pound 95% lean hamburger patties on one wheat bun
16 oz milk
Meal 9 1 cup of cottage cheese

Workout

Shoulders/Traps
Military Press 125X10
125X8
115X8
115X7
Dumbbell Press 50X9
50X8
50X6
50X6
Bent-over Lateral Raises 45X12
45X12
45X12
Side Lateral Raises 25X12
25X10
25X8
Barbell Shrugs 245X12
245X11
245X10
245X8
Dumbbell Shrugs 110X10
110X8
110X8
Incline Crunches supersetted with 15
15
15
Bench Leg Raises 15
10
8

Click here for a printable workout log!

Today was a great workout. It was good to be back in the gym after two days rest in a row. I decided to do abs today because I didn't do them last back or leg day. When I do leg raises on the bench, I don't have my butt touching the bench. I have it off the bench and it allows me to get a greater stretch and makes the exercise a lot harder.

I have recently added sets to each of my workouts and it just seems to make my workouts drag on longer. I am going to keep my sets about the same and try to just do more drop sets or supersets.


Wednesday, June 2

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre-workout)
1 ½ scoops of Optimum Whey
1 banana
Meal 6
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 8 Lots of spaghetti w/ meat sauce
16 oz milk
Meal 9 1 cup of cottage cheese

Workout

Calves/Triceps/Biceps
Calf Press 290X25
340X25
370X23
400X18
Seated/slanted Calf Raise 140X15
130X15
130X12
Seated Calf Raise 70X25
75X24
75X22
75X20
Overhead Tricep Extension 75X12
80X10
85X10
90X8
Machine Tricep Extension 80X12
90X12
100X10
110X8
Tricep Pressdowns 160X12
160X12
160X12
EZ-bar Curl 85X10
85X8
75X10
Alternate Dumbbell Curl 40X7
35X8
35X7
Cable Curl 40X10
35X12
35X12

Click here for printable workout log!

This workout lasted a lot longer than I wanted it to. I think I should start doing less sets and rest less between sets. This day seems to drag on a long time because I work three different muscle groups. By the time I got to biceps, I was totally wiped out of energy.

I will switch around the order that I work each muscle group for my next workout so my biceps won't be worked last again.


Thursday, June 3

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
Brown rice
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(pre-workout)
1 ½ scoops of Optimum Whey
1 banana
Meal 6
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 ½ scoops of Optimum Whey
Bowl of cherries
Meal 8 Stir fry w/ lots of vegetables, rice, and chicken
16 oz milk
Meal 9 1 cup of cottage cheese

Workout

Quads/Hamstrings/Glutes
Barbell Squats 185X10
205X10
225X10
235X8
Hack Squats 230X10
250X10
270X6
Leg Press 400X10
490X10
490X10
Straight-leg Deadlifts 175X10
205X10
225X10
Seated Leg Curls 140X10
135X10
130X10
Lying Leg Curls 130X11
130X9
120X8

Click here for printable workout log!

This leg workout was INSANE! I can't even describe how much this workout kicked my ass. Legs used to be a weak point for me, but they aren't anymore. I would now consider them a strong point, but that doesn't mean I'm still not going to demolish them! After looking at the pictures from my last competition, I noticed that my legs could still use more size as well as my other body parts, particularly in the sweep of my quads.

This is why I am doing all compound movements for my quads. There's no sissy squats, lunges, or leg extensions in my routine. I'm going to add more weight to my first set of straight-leg deadlifts next time because it was very easy.


Friday, June 4

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz turkey
2 small red potatoes
Meal 3 4 oz chicken on brown bread
4 oz chicken
1 medium red potato
Apple
16 oz water
Meal 4 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 5
(went to a resturant)
8 oz grilled salmon
Plate of French fries
2 pieces of fried walleye
A few chili peppers and some macaroni salad from the salad bar
(Afterwards we went to Culvers)
A medium peach smoothie
Meal 6 1 cup of cottage cheese

Workout

Rest


Saturday, June 5

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 4 oz chicken on brown bread
Brown rice
Apple
Water
Meal 3 Can of tuna on brown bread
1 red potato
2/3 cup of oatmeal
16 oz water
Meal 4 20 oz milk
(I ate this right before going to see a movie. I had just eaten meal 3 an hour before and wanted to squeeze in more food before going without food at the theatre. Afterwards, we went to the Hong Kong Buffet.)
Meal 5 6 plates of snow crab legs, snow crab cakes, frog legs, chicken fried rice, sesame chicken, beef and vegetables, shrimp, and pork at the Hong Kong Buffet
12 oz water
Meal 6 1 cup of cottage cheese

Workout

Rest

Today wasn't supposed to be a rest day, but my mom and aunt are here on vacation. As I stated in the opening part of my Bulking Up for the 2005 NPC Teen Nationals Series, whenever I go on vacation or have people visiting me on vacation, vacation takes first priority over bodybuilding.

I may be able to squeeze in a workout tomorrow morning because it doesn't look like we have anything planned during that time.


Sunday, June 6

Diet

Meal 1 1 bowl of Raisin Bran
1 bowl of shredded wheat
16 oz milk
1 scoop of Optimum Whey
Meal 2 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 3
(pre-workout)
1 ½ scoops of Optimum Whey
1 banana
Meal 4
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 5 1 packet of smoked tuna on brown bread
Brown rice
16 oz water
Meal 6 3 slices of Dominos pizza
16 oz milk
Snack 16 oz milk (before going to see a movie that was about an hour after meal #6)
Meal 7 1 cup of cottage cheese

My diet was a little off track due to my family visiting me. I cut down my meals from 10 to 9 a day on training days. I simply can't fit in 10 meals a day into my schedule anymore. I am starting to get sick of food, but I will continue to try to force it down.

Workout

Calves/Chest
Calf Press 400X10
490X10
580X7
580X7
630X6
Standing Calf Raises 340X10
360X9
380X6
380X6
Seated Calf Raise 125X10
125X8
125X7
Dumbbell Bench Press 75X12
80X9
85X6
Incline Dumbbell Bench Press 65X10
70X8
75X6
Dumbbell Flys 55X9
55X8
50X8
Weighted Dips 35X10
35X8
35X7

Click here for printable workout log!

I was able to make it to the gym today and I am very happy about that. This workout felt really great because I just came off a two-day rest and because my diet was awful. Getting back into the groove of things is always nice. I have been hitting calves twice a week, once heavy and once light. I feel this is working and my calves are looking a lot better than they used to.

I tried doing seated calf raises without shoes on and it hurt my feet a lot. It was a good change of pace and I definitely felt it more even though I wasn't able to use as much weight. My feet are a delicate part of my body because I have flat feet.

I have to wear orthodontics to make and maintain an arch in my foot. I am not sure if doing calf raises with heavy weights and without shoes would be wise. If I decide to do them without shoes in the future again, I will be very careful.

I took some pictures today after my first meal. I am disappointed with how they turned out. I am holding a LOT of water in my stomach and around my whole body because I have been cheating a lot, eating at restaurants, etc.

The biggest reason for my water retention is from eating 6 plates of Chinese food at the Hong Kong Buffet. I will take pictures in two weeks and I guarantee they will look better.

I am now 178 pounds, which is a pound over what I was at this time last week. I think some of that gain is definitely water judging by my diet and how my pictures turned out.

This week didn't go as well as the first week, but I had people visiting me and there was a holiday on Monday. I have the rest of the summer ahead of me before I go on vacation again or have people over for vacation.

I am very excited that school gets out next Thursday! I am going to have a lot more time to dedicate to bodybuilding and most important: sleep!


Sleep: How Important Is It?
We see that that sleep can prevent health problems and working problems such as concentration and thinking ability, just to name a few. So remember to never underestimate how important a good nights rest is! Learn why!
[ Click here to learn more. ]

Pictures
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Applied Knowledge is Power,