Notes from my 1st contest as spectator. Next year ME up there!

Okay guys, I'm hooked!  I sat in the audience at the 2009 NPC Garden State Bodybuilding and Figure Championships on Saturday and had a blast!  There were about 80 competitors, about 200 in the audience for the competitors' meeting, about 500 for the prejudging, and I'd say over 2,000 for the evening show!  I sat 5th row center the entire time and had a great view.
 
Some of you know I've got my eye on competing in the Novice Middle Heavyweight and Masters Over 45 classes next year.  I went into that auditorium on a mission, armed with my notepad for some serious recon!  First thing I did was locate the promoter whom I'd talked to on the phone, because he said he'd look me over and give me an honest answer about whether I could get ready for next year.  His response:  "Man, you're already lean.  Bulk to about 215 (from my 195 now) and cut to about 190.  You'll be nice and tight.  You'll do fine."  I don't know what you guys think of those numbers but the fact he thought I'd fit in made me happy.  :)
 
I asked all sorts of questions to competitors, friends of competitors, a guy who used to be a promoter.  We critiqued physiques.  What a great group of people!  I think I was expecting arrogant, brainless, but these were hard-working nice guys.  One of the competitors told me I'd be fine, that everyone involved in the sport is very respectful of one another.
 
Some observations:
--many many tattoos!
--black trunks don't show sweat and tan stains
--lat spreads were amazing and I've got some work to do!
--what is the diff among bikini, fitness, figure, and women's bodybuilding?
 
The head judge was incredible.  His sense of humor and patience with the competitors was great for putting those nerves at ease.  I don't think it mattered if you were sweating (some guys had a river of sweat dripping down the centerline of their bodies), misunderstood instructions, needed to towel off, took long to get into
required poses, didn't follow directions the first time.  God help you though, if you were in a close running in a class because they were up there for a long time being compared to one another.  There were two competitors, a teenage boy and a masters woman, who from an aesthetic point of view clearly didn't belong.  There were no boo's, but I heard some snickering and disbelief around me.  But I don't know those people's stories.  Maybe they've made incredible improvements from where they were and this was their own personal victory lap.  They did look very nervous which led me to conclude it wasn't some sort of "fraternity dare/prank" sort of thing.  I kept thinking I would've been the guy backstage trying to calm their nerves.
 
Fans were boisterous!  The wife of one competitor was hilarious, some thought obnoxious but I loved her.  She would yell, "That's it, baby!", "Oh my God, you're huge!", "You look beautiful like a Christmas tree!", and "Do it, baby, and you can have a rice cake!"  When he got 2nd she yelled "No chicken parmigiana for you,
judges!  You're still number one in my book, baby!"  Too funny! But even then one of the judges talked to her.  She had a spirited debate with one of the judges as he explained why he took 2nd and she was trying to figure out why her man didn't win.  I could see both sides.  But that's pretty cool that the judges are willing to do that.  The head judge told the competitors to feel free to talk with the judges after about what they need to work on.  What a great idea!
 
Gustavo Baddell was the guest poser.  That man is HUGE!  He said he was competing in this year's Mr. Olympia, and now I have a different impression of the type that competes for that contest.  He signed his picture in my Encyclopedia of Bodybuilding.  Maybe I'll lug it to all the contests and collect these behemoths' signatures!  He was a super nice guy!  And what the heck was I doing lugging a huge book to the show?  A masters competitor noticed my notebook and asked if I was writing a story.  I said "No, I'm just a nerd."  We then talked about me competing next year.
 
My prospective classes (Novice Middle Heavyweight and Masters Over 45) were some of the largest with some very good competition.  Masters 35 to 45 had several unbelievable guys.  But the Over 45 was closer to my level.  Could I win in my classes.  Probably not.  I have no idea what I can do with my body in a year though.  Do I think I can get my body into a position to be respectable up there?  Absolutely!  Again one of my goals:  To enjoy competing so I want to do it again!
 
I'm going to try to check out an all natural show end of August and see what one of those is like.
 
On the subject of steroids, one competitor told me that most of the guys at this level are natural.  But another guy I talked to, when the top 5 Masters 35 to 44 were on stage said he thought all 5 were on steroids.  So who knows?  There probably was a mixed bag.
 
So I'm stoked!  Goal is to compete next year.  While it's all on me, I also look to you guys for advice, honest critique of my progress, and moral support and motivation!  I've seen that so far on this site and from you guys!  And I promise to return the favor!  :)
 
Thanks!

FANTASTIC.

You'll find Scott "Old Navy" Hults has his own section in the Ask the Experts.  He's a wealth of information regarding training and preparation.  I am sure he's got some type of phone consultation options.  He's competed more times than most of us can count.  Plus his routines, posing and such are top notch.  He's a resource for sure.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Marc,
   Thanks!   My first step is to get my nutrition in order.  I have gotten in touch w/Old Navy.

Don't take this the wrong way, I would give yourself a good three years before going in.

''If one is after quick results one never learns an art.''

Erich Fromm

Adam,
   I'm 45.  Let's see what I look like next spring and make the decision then.  I don't see how it hurts to have next summer as a goal.  Very motivating!  Where's the downside?  Thanks for your comments.  I understand where that point of view comes from, and I'm too old to wait for perfection.

Great information! Do you know if they were drug tested proir to the contest? You need to jump in with both feet, find out were you stand and build on it. Building up evey year while you compete until you get perfection.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg,
   No, the NPC doesn't test, and it seemed obvious to me (although I am obviously no authority on the matter), that either a lot of these guys had help, or they spend their entire lives at the gym, or their parents gave them extraordinary genes.  I'm going to try to check out a "natural" (tested) contest end of August. 

I was not aware of who tested. When you go in August, if you get a chance ask them how far back in years thier testing for. I have heard 7 years. If so, I wondered how they do it. I get tested for drug/alcohol for my job randomly. But it only goes back a few months. Keep the info coming, Thanks!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

WD,
   I remember something about 5 years.  But I don't know how that works.  If you're competing for the first time obviously your first test is right then.  Maybe there's some database of results they can check and if you're positive w/in the last 5 years, you can't compete?  I'll try to get more info.  You know, I bet Old Navy knows, he's a natural contest expert.  I'll shoot him an email.  Later!  Only concern for me, I suppose since I'm clean, is whether competitors could have bulked years ago and still have those gains for me to contend with.  Is that how it works:  You can get big, then not juice for several years, and still maintain your "bigness," or do you have to do maintenance cycles or your gains go away?

JMBS,
 
Nice feedback, thanks for sharing.   I'm not going to a show until October to see what I'm up against.    Sure New Jersey is a tad more competitive than Colorado but did you feel that you wouldn't be embarrassed if you got on stage?   Granted you have some time to make some gains/changes to your physique.    What advice did Old Navy give you?   I have someone helping me locally who has participated in many BB shows.    Just curious if the advice would differ from Old Navy to my person.
 
I plan on posting updates (under critique my physique) every 60-90 days.    Look forward to see your post on how your progress is coming.   Personally I'm just trying to bulk up and have some discipline to my diet....god knows I went off the "program" over the holiday weekend....lol
 
 

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

MHB,
   I held strict to my diet over the 4th.  A rack of ribs, mounds of potato salad, McDonald's breakfast, burgers, and smores are all okay, right?

   Would I be embarrassed if I were to go on stage now?  Yes.  I'm going to see if I can develop my physique some more over the next several months.  I'll see how this "bulk" goes.  I don't think I'll feel too big of a letdown if the conclusion next spring is either that I truly do need more time to be presentable, or (God forbid!) if I conclude I just don't have the body for this ambition.  I doubt either of those will be the case but acknowledge the possibility.  It is helpful to me to have a more pressing time frame because if I were to give myself say 2 years, experience tells me I'd be likely to procrastinate and not get much accomplished the 1st year anyway.  It's all a big head game!
    Old Navy said he could get me ready in time.  I don't know what that means, that he'd put me through the wringer to get me there in time, or what.  The thing of it is, it's not just the bulking and cutting:  There's the whole posing preparation and practice.  Is there enough time to do it all in 12 months?  A lot to do!  How's your training going?  At the moment, I'm "feeling" progress more than I'm "seeing" it, if that makes any sense.  I'm hoping by the end of August to have some visible results I'll be willing to share in picture form.  I keep working at it.  :)

I see you followed my diet over the holiday weekend lol!   I was going to ask is there a show a little later in the year that you could fall back on if you deem yourself not ready by spring?   I say you go for it, we've discussed striking when the iron is hot and you obviously have the motivation right now.
 
As for me, going at it strong.   Hitting the weights about 4-5 times a week and the intensity is really there.   Like you not really seeing the progress in the mirror but can feel it.   My main thing is losing the gut, so need to hit the abs 2-3 times a week for 300-400 reps and keep the diet in line...the rest will come.
 
Look forward to seeing your August pics.....now go get after it brother!
 

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

I'm glad I'm not the only on to "follow" thier diet on the 4th. Bugers, Brats, Potato salad, beans, and a flag shapped cake. Hey the cake had blueberrys and rasberries on it. Talk about being bloated!
 
JMBS have you read over Old Navy's posts? He would kill me doing his legs of Oak workouts. I'm sure he would whoop you into shape. Your not suppose to argue with your elders either!!!

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

WD,
    I could sure use some Legs of Oak!  I'll checck into it!  Thanks!

Tried to find out about Old Navy's Legs of Oak routine.  Why can't I see any of his posts?  Says he's a "blocked member".

Here it is, about the end of the page:
http://www.discussbodybuilding.com/tm.aspx?Fourth-Year-Student-My-Senior-Year&m=318805&high=Hungarian+Oak+Leg+Blast&mpage=4
 
He calls it a hungarian oak leg Blast...its totally crazy

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

WD,
    Still can't see it on your link.  I found the routine by viewing it as a guest.  That's ridiculous!!!!  I'm going to try the very slow down and explode up idea though and see what happens.  How anyone could do that routine is beyond me.  I would indeed be puking and crawling.  I'll try a little of it tomorrow and send a post from the hospital.  ;)

Heres a cut and paste:

Hungarian Oak Leg Blast

Since this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks. 

It's a very simple plan:

• One set of squats
• Two sets of leg extensions
• Three sets of leg curls

That's it!

But the efficacy isn't to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed.

Exercise 1)  Full back squat:

For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat.  You will use this same weight for eight weeks.  After warm up sets, you can begin this workout from hell.  

Week 1
Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20

Week 2
Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes

Week 3
Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40

Week 4
Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20

Week 5
Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes

Week 6
Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes

Week 7
Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes

Week 8
Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes 

Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.

Exercise 2)  Leg extensions:

Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or two.

2 sets x 30 reps

Exercise 3)  Leg curls (lying):

Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure.

3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

That's it!

At it's longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations!

My training partner did a practice round.  I used a 70 pound bar bell and he used an 80.  After this session, we were wide-eyed and wobbly.  What Fun!

Plus, we did:

1 x 25 calve extensions - 150 pounds - feet parallel
1 x 25 calve extensions - 150 pounds - feet pointed out
1 x 25 calve extensions - 150 pounds - feet pointed in

3 x 25 standing calve raises - body weight

2 x 25 hanging leg raises

20 minutes of moderate speed, zero elevation tread mill.

A great workout.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

WD,
   I'll give it a try if you do.  ;)  As Homer Simpson famously asked, "What's the number for 9-1-1?"

This will send my hyrniated disc into overdrive. Especially the squat amounts.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

JMBS


WD,
   I'll give it a try if you do.  ;)  As Homer Simpson famously asked, "What's the number for 9-1-1?"

or Al bundy's "Call nine hunert eleven!!!!!"

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Tried the Austrian Legs of Oak thing today.  Let's just say my new mantra is "I want my mommy!"  Did 8 reps w/95#.  Then another 8 reps w/95#.  Then 2 minutes of very slow down / explode up reps, again w/just 95#.  I did 26 reps in the 2 minutes which I have no idea is too many (too fast) or too few (too slow).  Went down to horizontal or lower but not butt on heels.  I do know that my legs were pumped and wobbling.  I think there may be something to this routine!  :)  Time seems to stand still at the end.  The 1st minute went by quickly but the last 30 secs were just wrong.  Next time (in a couple days) I'm supposed to up the working set to 2:20 duration.  Oy friggin' vay!  You guys try it yet?

I was going to but the Ambulance service would not come over unless I was already hurt. I do 4 sets of 10 untimed. At this point its all I can handle. I'm still working on going deeper as I have not done any Squats since 1982. Hit by car, hyrniated disc......sums it all up.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs