Contest Prep: Week 5!

This article explains what I did for week 5 of my training in preporation for the NPC Teen Nationals contest.

Pre-Competition Diet & Workout

Monday, June 21

Diet

Meal 1 9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Brown rice
12 oz milk
Meal 3 1 can of tuna on brown bread
Grapes
2/3 cup of oatmeal
16 oz water
Meal 4 Two 1/3 pound 95% lean ground chuck patties on one wheat bun
16 oz milk
Meal 5
(pre-workout)
1 packet of Cytoplex
Medium banana
Meal 6
(post-workout)
1 packet of Cytoplex
40g of dextrose
1 TBSP of Gplenish Glutagain
Meal 7
(post-workout 2)
1 packet of Prolab's Lean Mass Matrix
Meal 8 12 oz milk
1 cup of cottage cheese

Workout

Back/Abs
Pull-ups Bodyweight(bw)X11
bwX9
bwX7
Deadlifts 225X10
265X10
295X9
315X4
T-bar Row 115X10
125X10
125X8
Pulldowns
supersetted with
160X9
150X9
150X9
Incline Crunches 15
13
10
8

Click here for a printable workout log!

This workout went really well. I added a lot of weight to my deadlifts from last week. I would've liked to get more reps on the last set, but my grip gave out. Hopefully next week I'll be able to get more.


Tuesday, June 22

Diet

Meal 1 2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Large red potato
1/6 pound of 95% lean ground chuck
12 oz milk
Meal 3 1 can of tuna on brown bread 1 medium red potato
2/3 cup of oatmeal
16 oz water
Meal 4
(pre-workout)
1 ? scoops of Optimum 100% Whey Protein
Large banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum 100% Whey Protein
A small bowl of red grapes
Meal 7 A large plate of pasta w/ 95% lean ground chuck and tomato sauce
16 oz milk
Meal 8 6 oz chicken
A large serving of broccoli
Meal 9 8 oz milk
1 cup of cottage cheese

Workout

Rest

My shoulders were sore and my tricep was bothering me so I decided to rest today.


Wednesday, June 23

Diet

Meal 1 9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Fat free yogurt
A few ounces of pasta w/ Parmesan cheese
12 oz milk
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ? scoops of Optimum 100% whey
1 Large banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
50 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum Whey
1 medium white potato
Meal 7 A large steak
Cheesy potatoes (something grandma makes)
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

Workout

Shoulders/Traps
Military Press 125X10
125X8
125X7
125X6
Dumbbell Press 55X8
55X7
55X6
Bent-over Lateral Raises 60X12
70X10
70X10
Side Lateral Raises 25X12
25X10
25X8
Barbell Shrugs 225X10
245X8
265X8
275X8
Dumbbell Shrugs 110X10
110X10
110X10

Click here for a printable workout log!

Today was a great workout. I used 125 for all of my sets on military press. That's the first time that I've done that. I also increased pretty much everything in weight or reps.


Thursday, June 24

Diet

Meal 1 9 egg whites
2 egg yolks
1 cup of Bran cereal
2 cups of Low Carb Special K cereal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Brown rice
Small banana
16 oz water
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ? scoops of Optimum 100% Whey Protein
1 Medium banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ? scoops of Optimum 100% Whey Protein
4 oz orange juice mixed with 4 oz cranberry juice
Meal 7 2 bowls of cabbage soup (with beef and vegetables)
Several ounces of chicken
16 oz milk
Meal 8 1 cup of cottage cheese
8 oz milk

Workout

Calves/Triceps/Biceps
Calf Press 290X25
340X23
360X20
360X18
Standing Calf Raises 180X23
180X20
180X17
Seated Calf Raises 65X23
65X23
65X20
EZ-bar Curl 85X10
95X10
95X8
High Cable Curl 40X10
45X10
45X10

Click here for a printable workout log!

I was supposed to work triceps today, but my left tri was killing me. I thought I could train through the injury originally because it was so small. Now it seems like it's progressing into something bigger. I'm going to make sure to really ice it and stretch it out. Hopefully I won't have to take time off to heal it..


Friday, June 25

Diet

Meal 1 4 pancakes w/ cranberry syrup
3 sausage links
Cheese curds
Cranberry juice
16 oz milk
Meal 2 1 can of tuna on brown bread
Brown rice
Meal 3 Turkey sandwich on a wheat bun
Fat-free yogurt
1 cup of ice cream
16 oz milk
Meal 4 1 can of tuna on brown bread
16 oz milk
Meal 5 2 salmon patties
Tater tots
16 oz milk
Meal 6 16 oz milk
1 cup of cottage cheese

Workout

Rest

I rested today because my tricep was too sore and I didn't want to push it today by carrying around lots of 45 pound plates, etc.


Saturday, June 26

Diet

Meal 1 7 egg whites
2 egg yolks
2 cups of Raisin Bran cereal
20 oz milk
Meal 2 1 can of tuna on brown bread
Brown rice
Medium banana
Meal 3 1 can of tuna on brown bread
2/3 cup of oatmeal
Brown Rice
Small banana
Meal 4
(post-workout)
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 5
(post-workout 2)
1 ? scoops of Optimum 100% Whey Protein
Medium white potato
Meal 6
12 inch Subway roasted chicken on honey oat bread w/ everything but jalapenos and onions
16 oz milk
Meal 7 1 cup of cottage cheese
16 oz milk

Workout

Quads/Hamstrings/Glutes
Barbell Squats 185X10
205X10
225X10
235X8
Hack Squats 230X10
250X10
270X10
Leg Press 400X10
490X10
540X8
Stiff Leg Deadlifts 185X10
205X10
235X10
Seated Leg Curls 155X12
155X8
150X8
Lying Leg Curls 100X10
90X10
90X10

Click here for a printable workout log!

This was a great leg workout. I was happy with the weight, reps, and muscle to mind connection on every set. This was a good all around workout.


Sunday, June 27

Diet

Meal 1 9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water
Meal 2 6 oz chicken on 2 slices of brown bread
Brown Rice
16 oz water
Meal 3 8 oz turkey
1 cup of oatmeal
16 oz water
Meal 4 8 oz turkey Brown rice
16 oz water
Meal 5 Homestyle Bakes chicken & dumplings
16 oz milk
Meal 6 1 cup of cottage cheese
16 oz milk

Workout

Rest

I am happy with the way my training went this week. My body keeps looking better and my lifts keep going up. I'm up to 180 pounds now.


Pictures
(Click to enlarge)

Click here to view all weeks!

Applied Knowledge is Power,