[trapmanjoe]

hey everybody, im planning on competing in a show in a year. here's alittle background. ive been lifting for 3 years im 21 year old. i was powerlifting for 2 1/2 years, now im making my transition to bodybuilding. stats= 5'11'' 242lbs(down from 305 26% bf) now im sitting at 15.5% bf 205lbs lean body mass.

training- 5 day split
day 1- thighs,calves,abs
day2- shoulders, biceps
day3-off
day4-back,hamstrings
day5-chest,triceps
day6-traps,rear delts,forearms,calves,abs
day 7- off
cardio- currently 20 min hiit after training 3 times a week
on off day 1 day 45min low int.

diet- carb cycling, protein 275 g on non training days, 350 on training days. carbs day 1 -225 grams starchy carbs, day 2- 150 g starchy carbs, day 3 - no starchy carbs. i dont count fibrous carbs but i eat 3 meals a day with fibrous carbs. i eat 6 times a day total on non training days, and 7 on training days(postworkout meal)
i dont count fat but it's low i supplement with efa's for fat.
food selection- protein-chicken,99%fat free turkey burger, egg whites, beverly ultimate muscle protein, steak once a week.

starchy carbs- oatmeal,yams,rice,potatoes

fibrous carbs- green beans, broccolli, spinach

supplements- multi, 2 vit d, 2 coral calcium, 2-4 efa's,2 antioxidants, beverly ultimate muscle protein, beverly mass amino's, ultra 40 liver tabs, hydroxy cut hardcore, l-glutamine (20 g)

i will log my training here. what do you guys think?

[trapmanjoe]

10/3/07 shoulders,biceps *failure

millitary press- 135x8,155x8,205x5,5,215x5
side laterals-35x12,12,45x10*
wide grip upright rows- 85x20,18,18*
barbell curls- 55x12,95x10,10,105x10*
preacher curls-65x10,10,85x10*
cable curls- 57.5x18,50x20*

ive always done 5 reps and under for most exercise's so these high rep sets kill me. i do my compound movement first for 3 - 5 reps, then i choose another compound movement for 6-12 reps, then i finish off with an isolation move for 15-20 reps so i exaust all my fibers fast and slow twitch. i cycle my reps also week 1 5 reps for strength move, size set 10-12, endurance 20 reps. wk 2 4 reps strength, 10-8 size set, endurance 18.
wk 3 3 reps strength, 8-6 size, 15 endurance. it works great for me. i also dont do to many sets but try to keep it intense, large muscles 12-10 sets, medium muscles 8-9 sets, small muscles 6 sets. that just about sums it up.

[trapmanjoe]

10/4/07 back,hamstrings

t bar rows-135x12,180x12,225x12,270x10,300x10*
rev grip pulldowns-160x12,12,180x10,205x10*
seated rows-180x20,200x20*
stiff leg deads-135x12,185x12,255x10,305x10*
lying leg curls- 170x10,180x10*
standing single leg curls- 65x20,75x20*

good workout, got an awesome pump from the seated rows in my back. hamstrings i didnt go all out because they were sore, but still got a good pump.

[rIPPDUP]

keep it up mate!