14.5 weeks out ~ North Americans

[Shelby]

Some pics at 14.5 weeks out of the North Americans, where I plan on competing as a middleweight.

I'm pushing the calories pretty high right now, trying to play "catch up" as I took a fairly extended break from bodybuilding-style training during the winter and spring.

I'm currently using a 4-day carb rotation like this:
high, med, med, low
but depending on how things are going sometimes I change it to
high, med, high, low

Training:
I'm training 3 days on, 1 day off:
thighs, calves
chest, delts, triceps
back, biceps, calves
off

I'll probably be making some modifications to this split in a couple weeks though.
I'm also doing a bit of extra chest/delt work at the end of some of the leg and back workouts, as they have really fallen behind over the past few months.

Cardio:
I'm doing 40 minutes of stepmill on all days but my leg days, and on my off days I'm doing an additional 30 minutes of either stepmill or incline treadmill in the evenings.


I'll continue this "mini-offseason" approach until about 12 weeks out, then start the real precontest diet. Any comments on posing, weakpoints, etc. is welcome.

 

[Shelby]

last ones:

 

[PHIL HERNON]

Shelby

Some pics at 14.5 weeks out of the North Americans, where I plan on competing as a middleweight.

I'm pushing the calories pretty high right now, trying to play "catch up" as I took a fairly extended break from bodybuilding-style training during the winter and spring.

I'm currently using a 4-day carb rotation like this:
high, med, med, low
but depending on how things are going sometimes I change it to
high, med, high, low

Training:
I'm training 3 days on, 1 day off:
thighs, calves
chest, delts, triceps
back, biceps, calves
off

I'll probably be making some modifications to this split in a couple weeks though.
I'm also doing a bit of extra chest/delt work at the end of some of the leg and back workouts, as they have really fallen behind over the past few months.

Cardio:
I'm doing 40 minutes of stepmill on all days but my leg days, and on my off days I'm doing an additional 30 minutes of either stepmill or incline treadmill in the evenings.


I'll continue this "mini-offseason" approach until about 12 weeks out, then start the real precontest diet. Any comments on posing, weakpoints, etc. is welcome.

Have you been using free weights more or machines?

 

[Shelby]

Have you been using free weights more or machines?

Almost all free weights - main movements are squats, stiff leg deadlifts, dips, chins, rows.

 

[pesty4077]

14 1/2 weeks? No problem, you look great. Keep up the hard work and stay focus.

 

[MAINEVENT]

Wow, big difference from the pics you sent me a couple weeks ago. I see you've been VERY busy busting your ass and being meticulous like i knew you would.

I think the break (mentally and physically) helped and now that your body is fresh and primed, i wouldn't be suprised if you look your best ever.

How many exercises and sets are you doing for your movements? Keep us posted on your progress.

 

[Shelby]

Thanks for the support guys.

Main - my workouts are fairly brief, never more than 3 sets per exercise. Here's an example, my leg workout yesterday:

deep barbell squats, no belt
405 x 6
365 x 10
335 x 12

romanian deadlift, no belt
385 x 8

walking db lunges
45 x 11 steps ea. side

lying leg curl
85 x 10

glute ham raise
15lbs at chest x 14 reps

abductor machine
105 x 12
adductor machine
135 x 15

seated calf
180 x 7
160 x 10
140 x 12

 

[phatkid77]

any diet tidbits, other than, high,med.med,low?? looking thick...

phats

 

[BabyBeast05]

Looking good bro, I'm thinking about doing that show too.

 

[Shelby]

any diet tidbits, other than, high,med.med,low?? looking thick...

phats

I've posted a lot about my diet in this forum and also on Muscle Mayhem.
Do a search for posts I've made.

 

[leegee38]

Extra thickness in your back is really noticable. Good job, Shelby!

 

[tflexxin]

Why no belt?

 

[Shelby]

Why no belt?

Because it makes me tougher.

Just kidding...
I feel more comfortable without a belt, and it also gives me additional lower back stimulation since I am not doing regular deadlifts right now.

 

[El_Animal]

YES!

Looking good my man. I'm excited for you.

 

[oldfella]

Very nicely balanced look for you Shelby. like the overall package, just keep hammering away at it and I tend to agree with ME. I think you will present your best shape yet!!

 

[Dangkolo]

Awesome look! Can't wait to see you shredded.............

 

[lynx]

Looking good Shelby!

 

[JETHRO TULL]

Good luck on your show.

Keep us posted.

 

[edge250]

HE'S BAAAAAAAAAAAAACKKKKKKKKKK


i would love to train with this guy, awesome shelby, i will be waiting on updates

 

[MAINEVENT]

Here are some pics from this evening. I'll be 13 weeks out this Saturday.
Weight has been floating between 202-205 the past few days.

Your definitely going to grow into this show. Ever set of pics shows a good progression of size and thickness.

Are you having trouble with your right shoulder though?