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Endomorph84

PCA First Timers 27 Sept 2020

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Today I registered with the PCA and will be entering my first bodybuilding show next year.

As you may or may not remember I joined the forum a few years ago as a proper porker at 21 stone/ 133kg/ 294lbs and got down to 13.5 stone/ 87kg/ 190lbs. 

My priority was always strength and power for Rugby and Strongman. 

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As of this morning I weighed 98kg/ 216.1lb

A couple of months ago I dropped cals really low as an experiment to gage if I would be able to hack a prep mentally and physically. The last month or so I’ve been reversing out of that to a point where I am now in a 400-350 cal deficit or so. 

Training is going well and although I’m in a small deficit the weight is going up on my lifts. 

Earlier this year I dislocated my left knee for the third time so I’m working hard brining that back up, VMO specifically. My second obvious weakness are my biceps, I’ll be working hard bringing them up too. 

I’ll be doing a 3 on 1 off split hitting every body part 2-3 times a week. 

  1. Leg - (Quad/ Calf/ Bis)
  2. Push - (Chest/ Delts/ Tris)
  3. Pull - (Upper Back/ Hams/ Bis)
  4. Off. 
  5. Leg - (Quad/ Calf/ Bis)
  6. Push - (Delt/ Chest/ Tris) 
  7. Pull - (Lower Back/ Lats/ Bis)
  8. Off. 

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Starting macros 2,740 - C 350g, P 200g, F 60g.

Approx. 400 cal deficit, BMR is approx 3200.

Daily Sups am:

  • 300mg Ashwagandha.
  • 1000mg Omega3.
  • 2 STROM Support Max caps.
  • 2 VTAMO electrolyte tabs. 

Daily Sups pm:

  • 600mg Ashwagandha.
  • 40mg Collagen II.
  • 490mg ZMA.
  • 100mg5HTP. 
  • 1000mg Omega3.
  • 2 STROM Support Max caps.

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Yesterday’s workout.

Legs A (Quad/ Calf/ Bis)

BB Back Squat.
3x3 @ 142.5kg = 3,3,3 +145kg

BB Good Morning. 
1x6 @ 67.5kg = 6 +70kg

Unilateral Leg Extension *7/ *2.
1x8 @ 45kg = 8 +47.3kg

Single Leg Step Up *18”.
3x8 @ 8kg = 3,3,3 +12kg
SuperSet 
Walking Lunges. 
3x20 @ BW.

Ab Wheel Roll Out  60’ rest.
12, 12, 11 @ BW = 12,12,12

Matrix Calf Raise.
1x10 @ 93kg = 10 +95.2kg

Face Away Cable Curl *1. 
1x8 @ 10.2kg = 8 +12.5kg 

Seated DB Hammer Curl *5. 
1x10 @ 14kg = 14kg +16kg

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Today’s workout.

Push A (Chest/ Delts/ Bis).

Inc Chest Press *3.
1x Cluster @ 47.5kg e/s = 8,6,6,6 +48.25kg e/s

DB Bench Press.
1x6 @ 48kg = 6 +50kg

Weighted Dips.
1x8 @ 18kg = 9 +20kg 

Cable Fly *18.
1x8 @ 28.25kg = 8 +29.5kg

Laying Cable Lateral Raise *5.
1x10 @ 10.2kg = 10 +11.45kg (felt cute, might add another set next time, idk).

BB Front Raise.
2x15 @ 20kg = 15,15 +22.5kg

French Press.
2x12 @ 13.75kg e/s = 12,9. 

Reverse Grip Pulldown *16. 
2x12 @ 18kg = 12,12 +19.25kg

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1 hour ago, bornagod said:

F<ck you were a fat c<nt too werent you. Well done on the weight loss mate.

Prop - wing?

Not a bad set of wheels either :lol:

Haha. Thanks mate.

Believe it or not I was a back row. Looks can’t be deceitful mate; I was always pretty fast, although I turned like a tractor :lol:

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Today’s workout.

Pull A (Upper Back/ Hams/ Bis). 

T-Bar Row.
1x6 @ 76.25kg = 8 +77.5kg 

Meadows Row.
1x10 @ 26.25kg = 10 +28.25kg 

Chest Supported DB Row *4.
1x10 @ 24kg = 12 +26kg 

Rear Delt Pec Dec *2.
2x15 @ 67.25kg = 15,14.
Back off 53.5kg 

V Bar Pulldown *16.
2x12 @ 47.5kg = 12,12 +48.8kg 

Cable Shrug *1.
1x Cluster @ 26.1kg = 8,6,6,6 +27.35kg 

Face Away Cable Curl *1. 
1x8 @ 12.5kg = 8.
Back off 7.9kg.

Cable Hammer Curl *1. 
2x12 @ 12.5kg = 12,12 +13.75kg  

Laying Hamstring Curl *1/ *3.
1x10 @ 43.3kg = 10 +44.4kg. 

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7 hours ago, Endomorph84 said:

Haha. Thanks mate.

Believe it or not I was a back row. Looks can’t be deceitful mate; I was always pretty fast, although I turned like a tractor :lol:

Christ back row, bet your like habana now then?

Best of luck in any case, take it that's not a recent photo?

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Today’s workout is tomorrow’s done today. Should be a rest day today, I’ll have tomorrow off instead. I’m going out later to watch Catfish And The Bottlemen with my missus.

RE: Macros, I won’t tack today but I’ll aim to hit protein at the very least. I’ll have a whey shake now (Moca flavour). Then I’ll have a bacon & egg bagel for lunch. Ill make sure I hit at least 100g of protein.l before I leave the ken.

We’re going to Pieminster for dinner where I’m gonna get 2 pie meals, cause I love it. I estimate both meals will be around 50g-60g of protein, whatever else is a bonus. 

Legs B (Quads/ Calfs/ Bis). This more of an intense condition and rehab workout with no compound movements. No bis today as I did them yesterday. 

Pre:
10g BCAA. 
10g MuslcePharm Assault. 
5g Myoblox BLO

Intra:
10g EAA. 
20g Cluster Dextrin

Leg B (Quad Rehab/ Calf/ Bis). 

Single Leg KB Box Squat *18”.
3x8 @ 6kg

Single Leg Step Up *18”. 
3x8 @ 12kg 

Walking Lunges. 
3x20 meters @ 10kg sandbag.
SuperSet. 
Prowler Push. 
3 rounds of 20 meters @ 60kg.

Left Leg Extension *7/ *2. 
2x10 @ 25kg = 12,12 +26.25kg.  

Smith Calf Raise.
1x8 @ 55kg e/s = 8 +56.25kg.

Bosu Ball Lateral Jumps. 
2x10 - Alternate.
2x10 - Side To Side.
4x6 - Lateral Hops w/ change of direction. 

Ab Wheel Roll Out  60’.
12, 12, 12 @ BW = 13,12,12

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1 hour ago, Abc987 said:

@Endomorph84, I’ll be following with interest

im thinking of maybe competing myself next year. If I do it’ll be pca April over 35s but have to decide whether I can dedicate my time after Xmas to it. 
you’ve done bloody well so far, hats off to you and good luck :thumb

Thanks very much mate. It’s something I’ve always said I’d like to do at least once.

Looking at your avi you’re in good shape already!! Best of luck if you do mate.

:thumb

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38 minutes ago, Endomorph84 said:

Thanks very much mate. It’s something I’ve always said I’d like to do at least once.

Looking at your avi you’re in good shape already!! Best of luck if you do mate.

:thumb

Avi was from a month or so ago whilst on holiday, I’m a little smoother now but not in bad shape. 
 

I’ll relax up until new year then hit it hard again. It would be perfect timing for my first time as I go on holiday a week later so will be sort of prepping to look good for that lo but obviously more strict if I decide to step on stage. Only thing is if I did do well (would only enter if I thought I would) I wouldn’t progress as the holiday what f**k it all up. Would be good experience though 

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