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First Comp Prep18784

swollenscott private msg quote post Address this user
So it's time to stop being a little bitch and to jump on stage and compete. I will be competing May 13th in the Melbourne Bodybuilding Titles in Australia. I am looking to compete in the men's physique category at this stage but dependant on how I look I may enter muscle fitness model as well to try my luck.

Currently I'm 6'1 and weighing 102kg with bodyfat around 15%. My daily intake of calories is 3200 atm with macros as per the usual breakdown.

The goal of this Thread is to keep me on track and self motivated. If you want to give me a whack or a thumbs up feel free. I'll try and post as I can.

Can't wait to rock this and really give this a good go!!
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NorIda private msg quote post Address this user
Good luck!

Are you doing this with a coach or solo?
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A_em private msg quote post Address this user
good luck!
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swollenscott private msg quote post Address this user
@Norlda I'm doing it with a coach

@A_em thanks

1st March Back and Shoulders

A1 military press 5x5
A2 wide pullups 5x5

B1 cable row 5x6 with 2 sec hold
B2 chest supported DB row 5x10
B3 reverse flye 5x10

C1 db shoulder press 5x6
C2 db front raise 5x10
C3 db lateral raise with 2 second hold at top 5x10

D facepulls 4x20
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swollenscott private msg quote post Address this user
2nd March Legs

A1 leg press 5x5
A2 Hamstring curls 5x5

B1 Hack Squat 5x6
B2 walking db lunges 5x10/side
B3 leg extensions 5x10 with hold at top

C1 SL weight glut bridges 5x6
C2 seated hamstring curl 5x10
C3 swiss ball hip ext/knee flex 3 sec ecc 5x10

D calf raises 8x10 standing 3 sec eccentric with 1 sec pause
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swollenscott private msg quote post Address this user



Downlights of heaven
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swollenscott private msg quote post Address this user


GET IT!!!!
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NaturalBrawn private msg quote post Address this user
Good luck man, thats a fair bit to lose in quite a short amount of time! I see it men's physique so whats the weight/height reqs?
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swollenscott private msg quote post Address this user
@NaturalBrawn thanks yeah I know, It's a get up and have a go type of things. Sorta like the hot girl at the bar, just go do it. Once you have you either do well or you've at least got your feet wet :p I'll be in novice which I think in this federation is all heights and weights

3rd March Chest/Arms
A1 low incline press 5x5
A2 bicep curls 5x5

B1 flat db press 4x6
B2 db hammer curl 4x10/side
B3 pronated db flyes 4x10

C1 CGBP 4x6
C2 Overhead tri extention 4x10
C3 Tricep pushdowns 4x10
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alan007 private msg quote post Address this user
What is your diet looking like and do you carbload? I can show you picss of when I did my first comp back in 2015 and man let me tell you that carbackloading Is the shit! Use it on a lacking bodypart,for example if you have a bad chest,have a high carb day on chest day with really high volume,and keep doing that until the show. As for supplements a nitric oxide is always handy. Especially for looking more vascular! I used a nitric oxide the day before my show with a mix of moderate carbs and a quick pump before going on stage. All the water from the carbs will go to your muscles and make that vascularity pop[b][b][b][b]bold textbold text[/b]bold text[/b]bold text[/b]bold text[/b] iam telling you! If your wondering what nitric oxide I used,it was here clickable text
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swollenscott private msg quote post Address this user
@alan007 my diet is on the higher side for protein and mod carbs and mod fats. I'm just following what I'm told ATM and all seems to be doing well thus far. Leading in I'll just drop the carbs incrementally. That sounds like a good idea regarding having higher carb days on lagging bodypart workout days. As for nitric oxide I take a preworkout that has a basic vasodilator and some bcaas and whatever else (gold standard preworkout).

4th March Back and Shoulders

A1 military press 5x5
A2 wide pullups 5x5

B1 cable row 5x6 with 2 sec hold
B2 chest supported DB row 5x10
B3 reverse flye 5x10

C1 db arnold press 5x6
C2 db front raise 5x10
C3 db lateral raise with 2 second hold at top 5x10

D facepulls 4x20
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swollenscott private msg quote post Address this user
6th March Legs

A1 leg press 5x5
A2 Hamstring curls 5x5

B1 low close foot position 5x6
B2 walking db lunges 5x10/side
B3 leg extensions 5x10 with hold at top

C1 SL curls 5x6
C2 seated hamstring curl 5x10
C3 weight back extensions 5x10

D toe presses 6x12-15

Core: crunches, side planks, dead bugs,back extensions


Diet: adding as much salad to meals as I can to stay full. Has also made me realise I really need to eat better for general health throughout the year rather than just tracking macros as I feel like I perform a lot better with my current food choices.
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swollenscott private msg quote post Address this user
6th March Chest/Arms

A1 low incline press 5x5
A2 bb bicep curls 5x5

B1 flat db press 4x6
B2 db hammer curl 4x10/side
B3 pronated db flyes 4x10

C1 CGBP 4x6
C2 Overhead tri extention 4x10
C3 Tricep pushdowns 4x10

Good session despite the gym being full on muppets on their phones and having ILS in stringer singlets #raging
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swollenscott private msg quote post Address this user
So I did my first show. Was very happy with the outcome. I had no expectations really and just focused on the experience and the process.

Main observations were that I needed to improve on:
1) overall mass
2) lat, lower back, pec thickness
4) remain leaner in off season

I'm now 4 weeks into my Recovery Diet as per 3DMJ.

Current weight sitting at 87.9kg.

GOALs:
1) Strength focus
2) Increase calories gradually
3) Maintain bodyfat <15% during lean bulk
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swollenscott private msg quote post Address this user
Today's session was:

BB Flat Press 5x5 85kg
Wide pullups 5x5

Military Press 4x7 45kg
BB row 4x10

Lateral raises 5x10

3 giant sets of
Scott curl
Dip
Incline curl
French press
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swollenscott private msg quote post Address this user



A little squat motivation
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338977 16 16
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