FJ - 3 weeks out

[FranJ]

Greetings peeps,


24 years old, 167cm height and my current weight is 79kg.

I'm gonna upload current pics of today, each week I'll upload more. As the title says I'm 3 weeks out first competition of the year, but I'll do a few more shows, so I don't have in mind to be in my best shape for the first shows.



Excuse my english! I'll keep you informed :headbang:

 

[FranJ]

At the moment my training is based on very high volume: like 30-38 sets for big muscles and 18-22 sets for smallers. Repeating back 2 times a day.

Cardio 40 min on empty stomach.

Diet: only carbs pre and pwo (50g net carbs each time), rest of the day healthy fats, veggies and moderate protein. I never eat same protein source on each meal (turkey, chicken, white eggs, isolate...)

 

[warlock]

Looking good.

You are hitting back twice a day? Can you give an example of your morning and evening workouts for back?

 

[FranJ]

Pic of today... 8 days out already.



77kg this morning, I wish to reach 75kg before peak time.

 

[FranJ]

Looking good.

You are hitting back twice a day? Can you give an example of your morning and evening workouts for back?

My bad, I said 2 times a day and I meant 2 times per week. One session I focus more on wideness and another one on thickness/density.

I'm doing now 60 minutes of cardio, and still training with very high volume, strenght seems to be there...

Keep going!!

 

[FranJ]

This is my plan for peak week:

Sunday - Legs
Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Arms
Friday - Chest/Back supersets
Saturday - rest
Sunday - Show day

Not cutting water, will keep it at 2 gallons per day, only will reduce it on saturday. Sodium remain the same.

Carb loading Saturday night with some fatty protein and dry carbs.

 

[RamboStallone]

You look great brother. Good luck with your first show. What class are you competing in?

 

[pesty4077]

This is my plan for peak week:

Sunday - Legs
Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Arms
Friday - Chest/Back supersets
Saturday - rest
Sunday - Show day

Not cutting water, will keep it at 2 gallons per day, only will reduce it on saturday. Sodium remain the same.

Carb loading Saturday night with some fatty protein and dry carbs.

Not how I would do the final week. By the way, you look great, should do well.

 

[tenny]

Not how I would do the final week. By the way, you look great, should do well.

would def. NOT do legs this week....if it were me.

and wouldn't do shit friday

 

[FranJ]

Normally I always did the typical approach of water loading/sodium loading and carb depleting sunday to thursday, and then carb up for 2 days... with depletion workouts.

This year I'm gonna try something different. I'm looking full with low carbs, and keeping water and sodium in. So do not wanna make drastic changes last week.

 

[FranJ]

Pic of my abs this morning, standing in 76.3kg today.

 

[Flexpack215]

Your looking good but your peak week plan is clouding my brain. Why would you keep water and sodium? Also training legs? Hope you don't end up looking better 3 days before your show than show day. I see this all too often but usually bc people spill over with carbs.

 

[FranJ]

Your looking good but your peak week plan is clouding my brain. Why would you keep water and sodium? Also training legs? Hope you don't end up looking better 3 days before your show than show day. I see this all too often but usually bc people spill over with carbs.

Legs are trained 6-7 days before show, atleast for me this always has worked.

I'm not sodium/water loading and depleting because I won't do a a carbup, I'm not touching anything this time... only will eat a few more carbs on saturday day before show if I see myself depleted.

My diet contains 50-60g carbs per day, so I'm always low carb, I don't need to do anything drastic.

 

[Flexpack215]

I got you now. Well sounds like you have tested this theory, to each their own. Good luck brother[emoji1420]

 

[FranJ]

I got you now. Well sounds like you have tested this theory, to each their own. Good luck brother[emoji1420]

By the way mate, I'm doing 3 contests in a row, so training for depletion, carb deloading/loading and such could be useful for my last show to get the best shape... but for the first one I'm planing it this way

Cheers.

 

[Flexpack215]

By the way mate, I'm doing 3 contests in a row, so training for depletion, carb deloading/loading and such could be useful for my last show to get the best shape... but for the first one I'm planing it this way



Cheers.

Agreed. I'm 3 weeks out myself and also have another show after so it's always nice to do a warm up before the big one to apply any tweaks or anything needed to better the package from the first show.

 

[FranJ]

Pic of my back today...

2 days ago (sunday) I strained my right quad doing squats... it is very swollen, at the moment I'm using analgesic creams on it, and reduced cardio. I hope it gets better for next weekend or I won't be able to flex/pose with it, that means I can't compete this first show...

75.3kg this morning.

 

[warlock]

You look brother. You look full for being on such low carbs?

If you don't mind sharing, what does your cycle look like?

Hope you can get that quad healed. Good luck.

 

[FranJ]

You look brother. You look full for being on such low carbs?

If you don't mind sharing, what does your cycle look like?

Hope you can get that quad healed. Good luck.

I always look full even on 60g carbs a day (I don't count veggies carbs but I eat like 400g of veggies everyday too).

My cycle consists of:

300mg prop EOD
300mg tren A EOD
300mg Masteron EOD
50mg anavar ed
50mg winny ed

1mg Adex ed
3iu GH ed
25mcg T3 ed

 

[FranJ]

Pic of today, standing at 74.7kg this morning. No more cardio.