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JordanWFitness Contest Preparation for OPA Stratford
Hey everyone,
I'm starting this log a little late as I just joined these forums. I am competing in my first bodybuilding show which is the OPA GNC Stratford Championships on April 12th 2014. I have been competitive in the CPF and WPC for powerlifting but over the last year made the focus on Bodybuilding.
I chose Stratford because I have always heard it is a big show, and I wanted to go against more than 1 or 2 competitors.
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I'm 23, 5'10 and started my prep 13 weeks out at 218ish. I am now down to 200.6 as of last Sunday (2/9/14) however we'll see my weigh in tomorrow.
Here is a comparison pic
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My diet is currently at 3000 calories a day.
300g protein
300g carbs
65g fats
I'm not sure how MyFitnessPal works in terms of sharing but I made my account public so anyone can check it out to see what I'm eating. My username is JordanWFitness.
Training Split; muscle groups are set, the exercises and reps/sets are all subject to the day
Sunday: Chest
Incline Barbell 4 x 6-8
Decline or Flat Barbell 4 x 8-10
Hammer Incline 3 x 12-15
Tbar Upper Chest Press 4 x 15+
Press to Flies 4 x 12 Supersetted with
Shoulder Lateral Raises 4 x 12
Monday: Legs with Quad Focus
Squats 4 x 8-10
Leg Press 4 x 10-12
Hamstring Curls 4 x 10-12
Quad Extensions 3 x 15-20
Infront of body Hammer Curls 4 x 15-20
Calves or Abs
Tuesday: Rest
Wednesday: Legs with Hamstring Focus
Lying Hamstring Curls - Stack Set 10 Reps (start from lightest pin, do 10 reps each pin until spotter has to help force reps for a set)
Leg Press 4 x 10-12
Stiff Leg Deadlifts 4 x 8-10
Hammer Strength Squats 4 x 12-15
Dips 4 x Max
Calves or Abs
Thursday: Back
Single Arm Lat Pulldowns 4 x 8-12
Barbell Rows/Tbar Rows 4 x 8-12
Upright Rows 4 x 8-12 Supersetted with
Behind the Back Shrugs 4 x 8-12
Tbar Upper Chest Press 4 x 15+ (suppersetted with)
Rear Delt Flies 4 x 12-15
Deadlifts 5x5
Friday: Arms
Rope Tricep Extensions 4 x 15-20
Barbell Shoulder Press 4 x 8-10
Close Grip Bench 4 x 8-10
Barbell Curls 4 x 8-10
Hammer Curls 4 x 8-10
Dips 4 x Max
Isolation Curls (Preacher or Cable) 4 x 12-15
Saturday: Rest
My daily supplements include
4 caps of Optimum Creatine Caps (5g Creatine Monohydrate)
2 doses of NOW Adam (Multi-Vitamin)
1 cap of NOW NAC (600mg of N-Acetyl Cysteine)
2 doses of store brand echinacea
Also I use
Bodybuilding.com's Amino Recovery (16g BCAAs, 6g Glutamine, 3g L-Citrulline)
Dymatize ISO-100 which is a Hydrolyzed whey isolate, one of the best bang for you buck isolates and great flavor
JYM Pre JYM which is a pre workout with no proprietary blends, I use a pre workout once in awhile
I do not like taking products with proprietary blends or complexes... Amino Recovery and JYM are both products which adhere to this position.
I've very active on my Instagram if anyone would like to follow on there http://instagram.com/jordanwfitness / @JordanWFitness
