Big Ben’s BodyBlog

The march to the 2010 Yorton Cup started 14 weeks ago. My weight is still 243-245 lbs and every week I get stronger and stronger. I am trying not to get bored with my training since my workout partner is on holiday. Tonight’s workout was quick and simple Bi’s and calves. I ss  the calve and bicep exercise to keep my heart rate up and maintain the intensity. The total workout took about 70 minutes. I went heavy as possible with my curls doing no less than 10 reps, and I worked my claves with the sleigh, standing, seated. I hope my posts inspire others as your posts have inspired me.
Thanks for stopping by and keep crushing the weights!
 

Workout: Chest/Back Day 11 of 14
 

Saturday nights here in Balad are great gym nights because the gym is empty. I’m not sure what was clicking today but I had an awesome workout. Good energy and focus. This is my second rotation through his 14 day split after coming off the contest prep workouts and my strength has already returned. I started out with hammer press chest and worked up the entire rack for my last three sets then went to the close grip pull down. I wasn’t able to get the entire rack just yet..maybe next rotation. I got up to 265 for my for my “beast drop” 6/6/6. Next was dumbbell flys on the stability ball: 45 x 15
65 x 12
85 x 10
95 x 10
60 x 20
 By the end of this exercise, my chest was pumped with blood and the dingleberr’es/balls were wondering what my partner and I were going to do next. Time for Dumbbell rows and there’s no better feeling than going to grab the 140 lbs dumbbells from the rack when some dingle berry is directly in front of the rack using the mirror for so sloppy bent over rows with the pink and blue dumbbells….i try not to pick up any dumbbells over 80 lbs…I roll them to the spot where I am working. People will move when you kick 140 lb dumbbells in their direction. After finishing the rows it was all downhill from there. Hit the smith for inclines worked up to 315 for the last two sets. Then my favorite exercise in the entire world…T-BAR ROWS!!!! No Doug I did not get 11 plates. I did max out our baby bar with 7 plates for 12 reps. Next we hit the dumbbell pullovers worked up the 120’s for the last 2 sets..good stretch keeping the hips low. Finished this great workout with crunches and jumping rope. I jumped rope for 2 mins then would do slow deliberate crunches until exhaustion. I continued this split for 15 mins..
 

Tomorrow: Bis/Tris Day 12 of 14

So I finally get a chance to compete state-side in my first show. It was August 15 2009, the OCB’s Presidential Cup. I entered the Novice Heavyweight and the Open Heavyweight. I had no idea it would be so much fun. I enjoyed every minute of the show. It was well put together and it was held at a great venue. All of the backstage/behind the scenes volunteers and expediters did an excellent job. Most of them were IFPA Pros and competitors themselves so it helped everything run smoothly. I have to admit, traveling to the states was the hardest part. The show was on a Saturday and I was leaving the War-Zone at the beginning of the week. Since this week was my peak week I was terrified of something going wrong. The 14 hour plane ride was the worst part. I couldn’t eat anything on the plane and I couldn’t get the 3 gallons of water I was use to drinking everyday as well. needless to say I just slept a lot. As soon as I landed at Dulles I immediately started thinking about my training split for peak week. Even though I was beat I still hit the gym and completed my workouts and cardio. When show time arrived I was ready. The competition was fierce in both classes and I saw the areas I needed to improve. Finishing 2nd opened my eyes and motivated me to train harder for 2010. Standing next to the guy that did won his IFPA Pro card that evening sent a strong message…almost doesn’t count. Overall it was worth it and I would trade that experience for anything…maybe an IFPA Pro Card…lol Now it’s a new day and the workouts are harder and longer. No time for games and missed steps.  
 

Like most gym rats, I love a routine. It makes it easier to get ready for your workout when you know exactly when it’s going to happen. Since I am a field engineer and I do have to travel a lot, it really throws a monkey wrench into my plans when I have to hit the road, but that is life. On days when I have to travel, most of my baggage is workout gear and supplements. It’s crazy. I even stopped carrying my laptop so that I could carry more workout gear. You really have to love this sport unconditionally

Today is a cardio day, which used to be like an off day until I stepped up the intensity. The low intensity cardio workouts were fine and burned calories but they did not challenge me as much as the high intensity workouts. The HIT cardio has definitely given me a deeper respect for cardio. I actually still hurting form the last session. I try to do them outside on a track. I run 10/100 meter sprints and then run as many 200-meter sprints as I can before my muscles totally fatigue. I let you all know how it works out. 

I have to say when my trainers said they were going to out me on a bulking diet I was so excited. I just knew anything would be better than the cutting diet. I had been on for about 12 weeks….”chicken breast, brown rice, sweet potatoes and of course broccoli. Well when I got the new diet I couldn’t wait to open up the email and print it out. Much to my surprise it was the same diet just more of it. I am allowed a cheat meal once a week but it can’t be fatty. I don’t even bother with the cheat meal because it makes me feel like crap when I do eat the foods rich in sugar and everything else. Therefore, I guess I’ll learn another way to spice up the chicken and broccoli. How many ways can you eat it? I’m sure there’s a great cookbook out there on the subject. Chicken anyone?

Nothing upsets me more than being all amped to crush my workout and I get to the gym and there’s more people than equipment. Not a problem. I think it is awesome that so many people care about their bodies enough to put in a few hours in the gym. Actually I admire all who do what they can to be in better shape. Not saying that everyone in the gym has to be preparing for a major show or competition ready, but it’s easier to accept a couple hundred people working out and getting their workouts in than to see a hundred people in the way of weights or machines you need. Not only are they in the way but they are having these long drawn out discussions about working out. ARE YOU KIDDING ME?  What is going though your mind when you stand in front of an incline bench and carry a conversation for 20 minutes about cardio? Am I wrong for being upset or out right rude? Being deployed it’s even worse. No body works out until they are a few months from going home. This is when everybody figures I can push it for 60 days and look like a war hero when I return. You see guys who have just read this month’s Muscle Fitness and they are trying to loose 30 pounds in 60 days…yeah right! A word to the wise: If you are one of those guys or gals that don’t really workout but like to go to the gym to meet people and discuss things that have nothing to do with working out, just know that while you are standing there discussing how you like your lattes, you are blocking the very machine some tired, hungry, serious bodybuilder needs to complete his or her workout. So if they happen to ask you to move, or shut the hell up…don’t get upset. The gym is for working out not making out.

Well the day is finally here. There is so much going on around the base and I have to try to stay focused on the show and my performance for the next 12 hours. My morning was the same, as any other except I had to snack on grapefruit wedges, lean steak and sweet potatoes. Going through my routine in my head and posing as much as possible. “I’m ready!” The tanning products I used worked great and my skin was nice and even-toned.  
Showtime: As expected I weighed in at 231 (super heavy) I was really pumped about that. When I got backstage I set my space up and tried to tune everything else out. I always try to get to the show early to work out any issues prior to the judges meeting. I turned in my music and went backstage to chill. This was the largest show our base had ever had. We had over 20 contestants and in a room with a capacity of 800 people it is packed! The “WOW” factor didn’t set in until the first person went on the stage and the roar of the crowd could be felt in the chair I was sitting in backstage. Nervous as ever I waited and tried to show myself to be very cool and calm to the competition. Since I was last I really didn’t know what to expect. As I walked out on the stage the cheers of the crowd drowned out my posing music and I just went through my routine from memory. I didn’t begin to hear my own music until I was coming off the stage. All I could hear were cheers, so I took it that my routine rocked…lol. At the end of the day the base and Bodybuilding.Com put on a great show and I was glad that it was competitive and well organized.  I walked away with three first place trophies: Best Male Overall, Best Posing/Performance, and First Place Super-Heavy. I left more motivated than ever to continue to train hard for my next show….I’ll keep your guys posted.

http://blog.bodybuilding.com/ProAmContests/2009/01/08/joint-base-balad-iraq-hard-body-competition/
 

At this point I am set in my diet and cardio has picked up. I am still trying to maintain my weight. I will probably cut back on my caloric intake this week to see if I can cut a bit more. I don’t want to pull the calories back too far in fear of dropping too much mass too fast. It has become a slow and delicate process for the peaking for the show. Normally I try to test a few theories out weeks in advance so that I can see what certain calories do to my conditioning without the fear of last minute changes right before the show. Posing practice have been moving along steadily. I haven’t put my routine to music so I will decide this week which music to use. I will take progress pictures this week so that I will have a 2-week period to compare and contrast with. I will also go over the checklist for items need for the show so that if I am missing something I can get them delivered. Since I am overseas, it takes a bout a week or so to get things in like supplements, and Pro-Tan so I use Bodybuiling.com because it gets to our APO address much faster than any other supplement supplier.
 

I have 8 weeks until I get back on the stage. The last competition was too close for my liking. Even though I won Best Routine, Best Posing, and Best Overall, I still felt like it was going to be a tight race to the finish while I was backstage checking everyone out. Needless to say I got over the initial hype and just did what I came there to do…
WIN. Now I am motivated to go to the next show without any doubts and not too cocky. The guys that finished second and third will be gunning for me and this will be my first chance to defend my title..lol. I haven’t had much time to bulk up so I am starting this training cycle from 228lbs. I got up to 242lbs and then it was time to start dieting again to cut fat. Back to the basics. I will post weekly pictures and weights so that you can follow my progress with me. I probably won’t go into too much detail about my training and diet since I know the competition will be reading as well.

One Step Closer