Pre-Contest Bodybuilding Journal - 2 Weeks Out!

Justin is now 2 weeks out from the New England Bodybuilding and Fitness Competition. As I said in the last journal, Justin's pre-contest journal will now be updated on a weekly basis. Keep following Justin to see how he progresses.

The New England Bodybuilding and Fitness Competition is currently two weeks away and Justin's condition is right where it needs to be to be ready on May 8th.

The light heavyweight class is going to be deep this year with around 20 guys, which means that we will be doing everything possible for the judges to take notice of Justin on the day of the show and put him up there in the top three.

Justin will also be planning another photo shoot next week with Victor Mallirous, and if anyone in the New England area wants some good bodybuilding photo work done you can contact Vic at

And now, onto the journal...

Justin's Training Journal

Weeks Remaining: 2 weeks

Body Weight: 192 lbs.

Body Fat: Justin's body fat is extremely low at this point and he is beginning to get some striations peeking through on his glutes and lower back, and his face continues to get drawn in. All of these signals combined are a very good indication that Justin's condition is right where it needs to be. Over the next two weeks we will simply continue to etch in more detail in these specific areas.

Justin's Diet protocol...

    Justin has continued to follow the same diet that he has been following from four weeks out. He cycles his carbohydrates from Sunday to Friday with a controlled carbohydrate load on Saturday.

    This diet has been continuing to work from week to week, so we don't see any real reason to change what has been working. Justin will also continue to use the shit load up until one week out, but this Saturday he will limit it to one meal instead of three. The reason for this is to deplete his body more than usual for the shit load for the show.

    Justin's carbohydrate cycle for the week looks the same as last week, and will remain the same until the last few days prior to the show.

    • Monday - 200g - 250g
    • Tuesday - 200g - 250g
    • Wednesday - 200g - 250g
    • Thursday - 150g - 200g
    • Friday - 150g
    • Saturday - controlled junk food load for the first two meals, then back to diet foods for the rest of the day.
    • Sunday - 250g - 300g

    Throughout the week Justin's protein has still been kept fairly high, around 350g or more every day except on Saturday when it gets reduced a bit due to the high amount of carbohydrates. Since this cycle has continued to work so well, Justin's diet will most likely remain the same until the final week before the show.

    The food sources still remain the same in this phase of the diet except Justin's red meat intake gets reduced to only 1 day a week. During this time he also starts supplementing with more omega 3, 6, and 9 fatty acids on his low carbohydrate days, either in pill form, or from whole foods like salmon.

    Justin's cardiovascular work will be increased to two sessions these last two weeks consisting of 20min each. We are increasing the cardio work this week and next week to really harden up Justin's lower back, gluteus, and hamstring area. The cardio performed will either be the rower, the precor, the elliptical, or the bike.

    Now, onto the training journal...

Sunday, April 24th, 2005


    Today's training consisted of legs (quads, hamstrings, calves). This weeks diet journal looks very similar to last weeks journal.

      Carbohydrates - 300g
      Protein - 350g
      Fats - 30g-40g
      Total calories - Around 3,000 calories

    You can refer to the section above detailing his carbohydrate-cycling strategy for this week of his diet. His meals are still split up evenly over the day with a high amount of carbohydrates coming from his morning meal, and his post workout meal. His protein and fat intake is split evenly over the course of his six daily meals.


WORKOUT - Legs (Quads, Hamstrings, Calves)

Exercise Sets Reps Weight
Leg extensions 4 20, 15, 12, 12 140, 180, 220, 220
Hack squats 3 20, 15, 10, 15 6 plates, 8 plates, 10 plates, 8 plates
Barbell lunges 3 20, 16, 16 1115lbs, 135lbs, 155lbs
Overhead leg press 2 15, 12 8 plates, 10 plates
Single leg extensions 2 12, 10 60lbs, 80lbs
Single reverse extensions 2 12, 10 950lbs, 70lbs
Seated calf raises 3 15, 12, 10 90, 135, 225
Standing calf raises 2 15, 12 140lbs, 160lbs

Overhead leg press

Click To Enlarge.

Another awesome leg workout in the books. The weights that Justin used were slightly lighter than usual, but just like last week he still gave 110% intensity from beginning to end. Justin always performs better the day after his shit load, which is why we usually schedule a hard leg workout the day after. I feel that it would be way too taxing for Justin to perform a leg workout like this towards the end of the week when his energy levels begin to drop off.

Monday, April 25th, 2005


- Like last week today was a day off from training, but Justin still got in some abs and cardio on the elliptical trainer. His carbohydrates were reduced from yesterday's amounts.

    Carbohydrates - 200g - 250g
    Protein - 350g+
    Fats - 40g
    Total calories - Around 2,700 calories

You can refer to the section above on Justin's carbohydrate cycle, and how it breaks down over the course of the day. This is just the macronutrient breakdown for this particular day.


- WORKOUT - abs and 20min. Of cardio

Tuesday, April 26th, 2005


Today's training consisted of Chest. For today his carbohydrate intake remained the same as yesterday, with a high protein intake, and a moderate fat intake. Today's diet looks the same as yesterdays.

    Carbohydrates - 200g - 250g
    Protein - 350g +
    Fats - 40g
    Total calories - Around 2,700 calories



Exercise Sets Reps Weight
Flat Barbell press 4 15, 12, 8, 6-10 135lbs, 225, 315, 315-225
Incline D-bell flies 3 12, 10, 8 60lbs, 70lbs, 80lbs
Hammer strength low press 3 12, 10, 10 180lbs, 315lbs
Cable crossovers 3 15, 12, 10 50lbs

- Today's workout consisted of only chest. The real work in the gym is all done for the most part, now we are just focusing on the finishing touches. This was another effective chest workout to add to the list and will be the last heavy chest day until the show.

Wednesday, April 26th, 2005

- Today's training consisted of back and calves. The diet for today was the same as it was yesterday.


    Carbohydrates - 200g - 250g
    Protein - 350g +
    Fats - 40g
    Total calories - Around 2,700 calories


Workout - Back

Exercise Sets Reps Weight
Wide grip pull downs 4 15, 12, 10, 10 130lbs, 180, 220, 250
Corner rows 4 15, 12, 10, 8 125lbs, 225lbs, 275lbs, 325lbs
Close grip pull downs 3 12, 10, 10 140lbs, 160lbs, 160lbs
Seated pulley row 4 15, 12, 10, 8 160lbs, 200lbs, 220lbs, 240lbs
Hyper extensions 2 15-20 bodyweight
Standing calf raises 3 15, 12, 10 140lbs, 180, 220

Click To Enlarge.

Another very effective heavy workout for the week. Justin is continuing to train as heavy as possible, within reason, for this week because it will be the last heavy week of training for this contest prep.

Thursday, April 27th, 2005

- Today's training consisted of traps and shoulders. Similar to the previous weeks, his carbohydrate intake will start to get reduced today in order to deplete his body for Saturday when he will practice his last shit load before the contest.


    Carbohydrates - 150g - 200g
    Protein - 350g+
    Fats - 40g
    Total calories - Around 2,500 calories

You can refer to the diet section in the 6 weeks out journal to see how Justin cycles his carbohydrates over the week.


WORKOUT - Traps, Shoulders, 15min. Of Cardio

Exercise Sets Reps Weight
Smith machine shrugs 4 15, 12, 10, 10 135lbs, 225, 275, 315
Seated machine presses 4 15, 12, 10, 8 140lbs, 180lbs, 200lbs, 240lbs-160lbs
Cable lateral raises 3 15, 12, 10 30lbs, 40lbs, 40lbs
Side lateral raises 3 15, 12, 10 15, 12, 10
Dumbbell rear laterals 3 15, 12, 10 40lbs, 50lbs, 50lbs
Upright barbell rows 2 12, 10 95lbs, 115lbs

Cable Lateral Raises

Click To Enlarge.

- Today's workout was lighter than usual because Justin's energy levels have started to drop off at this point in the week from all the heavy training in the beginning of the week. Justin also got in another hard session of cardio in after this shoulder workout to add to the week. I feel with the increase in cardiovascular work this week his lower back and legs should really start to tighten up a lot over the course of this next week.

Friday, April 28th, 2005


Today's diet was the same as yesterday's diet, with a slight reduction in carbohydrates. Today's training consisted of biceps and triceps.

    Carbohydrates - 150g
    Protein - 350g +
    Fats - 40g
    Total calories Around 2,500 calories


WORKOUT - ARMS (biceps and triceps)

Exercise Sets Reps Weight
Straight bar press downs 4 15, 12, 10, 10 120lbs, 130lbs, 150lbs
Alternate D-bell curls 4 20*, 18, 16, 16 35lbs, 45lbs, 50lbs, 60lbs
Lying cambered bar nose breakers 4 20, 12, 10 125lbs, 135lbs, 155lbs
Seated preacher curls 3 15, 12, 10 40lbs, 50lbs, 60lbs
Overhead cable extensions 3 15, 12, 10 80lbs, 90lbs, 100lbs
Double arm high cable curls 3 12, 10, 10 40lbs, 45lbs, 50lbs

* This is the total number of reps performed in both arms.

Click To Enlarge.

- Today's training was arms, and will be the last workout for the week. Next week will consist of mostly light workouts combining a few body parts for each day unlike the last 10 weeks where one or two body parts were trained each day.

This workout was a good way to end the week. There were a few heavy sets in there along with some lighter sets to really burn up the rest of Justin's muscle glycogen.

Saturday, April 29th, 2005

Today was a day off from training and cardiovascular work. Today Justin shit loaded for his first meal of the day, then went back to his normal diet after his first meal. The reason for this is because coming into next week we want Justin to be moderately depleted before he depletes really hard the last few days before the show.

If Justin shit loaded how he normally does he would be really full going into the last week. From the previous weeks we have a pretty good indication of how this carbohydrate loading method will work for the show, but going into the last week there will be more variables to work with. I feel that if we hit this right Justin should look phenomenal for the day of the show.


- WORKOUT - OFF DAY (training and cardio)

2 Weeks Out Summary...

This week was essentially the same as last week with a slight reduction in carbohydrates, and an increase in cardiovascular training. With these slight changes we were able to dramatically tighten up Justin's lower back and legs.

In the next journal we will outline the one week out phase where he will be depleting his body over the course of the week and water loading for the show. Until then, if there are any questions or comments about Justin's preparation please feel free to e-mail me at

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