bassbrandon’s BodyBlog

I just wanted to give everyone a brief overview of what my competition workout and diet schedule looks like

WORKOUT

Monday- Chest

Flat barbell chest press-3 sets of 6-8 reps

Incline DB press-2 sets of 6-8 reps

Weighted Dips-2 set of 6-8 reps

Tuesday- Back

Pullups- 3 sets to complete failure

Bent over barbell row-2 sets of 6-8 reps

Seated cable rows- 2 sets of 6-8 reps

Close grip pulldowns- 1 set of 6-8 reps

Wednesday- Legs

Squats- 3 sets of 8-10 reps

Leg Press- 3 sets of 8-10 reps

Lying leg curls- 3 sets of 8-10

Stiff Leg Deadlifts- 2 sets of 8-10

Seated calf raises superset with standing calf raise- 5 sets of 10-15 reps

Thursday- Shoulders, Traps

Seated barbell or smith machine press- 3 sets of 6-8 reps

Machine or DB side raises- 2 sets of 6-8 reps

Bent lateral raises- 2 sets of 6-8 reps

Upright rows- 2 sets of 6-8 reps

Barbell Shrugs- 2 sets of 6-8 reps

 Friday- Arms

Standing barbell curls- 2 sets of 6-8 reps

Standing DB curls- 2 sets of 6-8 reps

Cable curls- 1 set of 6-8 reps

Rope pushdowns- 2 sets of 6-8 reps

Skullcrushers- 2 sets of 6-8 reps

Overhead DB extension- 1 set of 6-8 reps

**Abs are trained once a week and I add them one day out of the week whenever I feel necessary.  It changes weekly…

Ab routine- 3 sets of decline weighted crunches; 3 sets of weighted leg raises

DIET

Meal 1: 2 whole eggs, 8 egg whites, 1/2 cup of oatmeal

Meal 2: 2 scoops Beverly protein powder with 1 teaspoon peanut butter

Meal 3: 6oz. grilled chicken, 1/2 sweet potato, mixed vegetables

Meal 4: Same as Meal 2

Meal 5: Same as Meal 3

Meal 6: 1 whole egg, 8 egg whites with vegetables

**Post workout- 2 scoops Whey Protein Isolate, 1 scoop of waxy maize**

Supplements

1.) JuicePlus- Wholefood fruit/vegetable product that is equivalent to eating 12 servings of fruits/vegetables daily!  Amazing Product

2.) Omegalyze by Species Nutrition- Essential fatty acid product.  Contains the highest amount of EPA/DHA I have found….

3.) Glutamine Select/Creatine by Beverly International- amazing muscle building/muscle preservation stack for the natural bodybuilder.

4.) Muscle Provider AND Ultimate Muscle Protein by Beverly International- Best tasting and the highest quality protein powder you will find.  I live on this stuff while dieting….

 That pretty much sums up my training and dieting program that I follow for competition.  Train hard and stay consistent, and remember; it’s not how you start, it’s how you finish!!