Bigsby’s BodyBlog

For starters, begin diet 12 weeks out. Maintain low bf % levels throughout the year, but still work on making gains during the offseason. I started my carb load phase too early. Next time I need to keep right on dieting up until the wednesday before a saturday competition. Follow Franco Colombu’s BB Nutrition book as an example. Do a full double-split routine. Cardio was pretty decent this time, just make sure abbs are up to par. Tanning was good. Don’t use Hot Rox x-treme, they seemed to not work so well. Next time use either Lipo-6x or Hydroxycut Hardcore. Until next time. Make some gains.

 I just want to say that these past 12 months have been exceptionally amazing. I have experienced first hand how bodybuilding can positivly change you body and lifestyle. I no longer blow my money on alcohol, which is a huge step for a college senior. LOL! I have seen my body transform from a husky 230 lb average college student to a ripped up 180 lb bodybuilding inwhich I’m going to be competing in my first competition in 11 days. My self confidence has greatly improved and I have been able to aply what I have learned through bodybuilding to just about every aspect of my life. I’d just like to thank everyone for their support and encouragement over the past few months as well as Arnold, Franco, and Joe for their guidlines set forth in their books. To those of you who read this, I leave you with this: if bodybuilding has been able to impact my life this much, I encourage you to try it out as well. It’s never to late to go after you dreams. Don’t be afraid to aim high.

- Clayton Koonce "Bigsby"

What I’ve done, I’ve basically combined Arnold Schwarzenegger’s "Ask Arnold" columns in M&F magazines to create a workout that is based of what "The Oak" trained with, however without a few things to get me ready to train with an even greater HIT. All of my workouts are about 2 hours long and are based on the philosophies of Arnold Schwarzenegger. I change a few things from time to time just to shock my muscles, but this is an example of my typical workout schedule a week.

Monday - Thursday

• LEGS
• Leg extensions 5×12
• Squat 5×15
• Leg Press 5×15
• Hack Squat 3×30
• Leg Curls 5×10-12
• Standing Calf Raise 5×15
• Wrist Curls 5×15
• Twists 4×50
• Leg Lifts 2×25

Tuesday - Friday

• Back + Chest + Shoulders
• Wide Grip Chins to 50
• last set I burn out on close grip chins
• Dead lifts - 5×8
• T bar Rows - 5×12
• Bent over Rows - 5×12
• Bench Press - varies with pyramids
• Incline or reverse grip bench - 5×12
• DB fly - 5×12
• Dips - bodyweight  - burn out
• Arnold Press 4×8
• Bent lat raise - 4×12
• Standing lat raise - 4×12
• Standing calf raise - 5×15
• Wrist curls - 5×15
• Incline sit ups - 2×25
• leg lifts - 2×25

Wednesday - Saturday

• Arms
• Barbell curls - 5×12
• Incline DB curls - 5×12
• Preacher Curls - 5×12
• Concentration Curls - 5×12
• Close grip bench - 5×12
• Power Press - 5×12
• Triceps Extension - 5×12
• Kick backs - 5×12

My workout schedule for the time being consists of this:

Monday - Thursday

• Legs & Chest
• Squat 5X8
• Leg Curls 5X12
• Leg Extensions 5X12
• Standing Calf raises (using more than bodyweight) 5X15
• BB Bench 5X8 (using add weight system)
• DB Fly 5X8-10
• Forearms
• Abs
• Light Cardio

    Tuesday-Friday

• Shoulders & Arms
• Behind neck Military press 5×8 (using add weight system)
• Standing Lat Raises 5×10
• Heavy Barbell Curls 5×8 (using add weight system)
• Sitting DB curls 5×8
• Inclined DB curls 5X10-12
• French press 5X12
• Triceps Extensions 5X12
• Forearms
• Calves
• Abs

I train Forearms, Calves, and Abs every day along with light cardio to keep from becoming musclebound. Cardio such as swimming is great for lengthening the muscles.

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