Precontest prep -9 weeks out
August 20, 2009 by Ryan Irwin · 1 Comment
This weekend is the Iowa State Fair bench press/deadlift competition. I am cutting down to the 148 lb class so got to drop some water weight for that. Hoping to double my bodyweight in the bench press and deadlift over 500lb pounds. The training this week has been modified, but still making progress to the ultimate goal of being stage ready in 9 weeks.
For those interested in attending, the meet will be at the Budweiser, ABC5 stage which is SW of the Varied Industries building on Saturday. Lifting starts at 9:30 and it should run most of the day.
This week I added in a fat loss agent to my supplement stack which was Bio Heat, which is a great all around thermogenic. I’m starting off at a minimal dose, which is 1 cap 2 times per day. I will continue to work that up as things draw closer.
In the meantime, next week I’ll update on my next mini-goal which is the Richard Dellaca Pump & Run which is on September 5th. Bench press your bodyweight as many times as possible then run a 5k, my kind of race!
Ryan Irwin 9.5 weeks out back double biceps
Ryan Irwin 16.5 start of precontest prep, back double bicep
Precontest prep -10 weeks out
August 13, 2009 by Ryan Irwin · Leave a Comment
It’s been a good training week, feeling good and having good workouts. Last Saturday hit 295 on the bench very easily and feel confident of my strength here. On Wednesday did back squats then did my last set of deadlifts, which will be the last of those till the Iowa State Fair powerlifting meet next Saturday on the 22nd. For anyone interested, the meet will be at the Budweiser stage which is SW of the VI building. Lifting starts at 10AM. Weighed in at 155 on Wednesday, so might actually drop down to the 148lb class for the Fair.
This week I dropped some additional carbs and for supplements, threw in some extra green tea with my CLA. Have been using a new product called Cell Power, which I add to my Xtend and sip on in between meals. It helps keep me going in between feedings. Have also started using a timed release protein during the day to help keep my hunger levels at bay. Thinking next week starting a fat loss agent, but we’ll see (like to keep those in my back pocket for the end).
My foods have been: oatmeal (old fashioned), protein powder, veggies (green beans/broccoli), tuna, cottage cheese, almonds and Ostrim sticks (for on the go). Sometimes eggs if I get a chance to cook. One of my favorite HIIT cardio sessions has been doing sprints with our sled behind the studio at Nutri-Sport. Totally jacks my heart rate up and develops power at the same time.
Things are coming along as planned, good progress for the bodybuilding contest in 10 weeks and ready for the powerlifting meet next weekend along with the rest from Team Nutri-Sport!!
Ryan Irwin 10.5 weeks out side chest
Precontest progress -11 weeks out
August 6, 2009 by Ryan Irwin · 1 Comment
This week was a wild one! Progress is going good but had an obstacle. On Tuesday my wife Mandee was playing sand volleyball and someone fell laterally into her knee and dislocated it. We went to the ER and they ended up keeping her all night to make sure there was no damage to the artery. Thankfully the MRI showed nothing was torn or severely damaged, but it was a long day and a half. I was able to get my food in with some planning and changes as well as the workouts. Did deadlifts yesterday and did 435 for 3, lower back is feeling much better and looking forward to the fair. Everything is on track.
Ryan Irwin 11 weeks out side chest
Ryan Irwin 16 weeks out precontest side chest
In other news, the government is cracking down on prohormones, which in my eyes is a good thing. We never push them and even though we carry them here, it certainly isn’t a big item for us. There are a lot of people that either should not be taking them or have no idea of what it is they are taking. While I don’t like having “big brother” stepping in and saving us from ourselves, I think this is warranted and needs better control.
Precontest prep -12 weeks out
July 31, 2009 by Ryan Irwin · 1 Comment
This marks 4 weeks of dieting and precontest work. Things are moving along nicely (see photos below). I am also 4 weeks out from the Iowa State Fair Powerlifting meet. This week is my hardest training week and I kinda strained my lower back on my heavy deadlift on Wednesday (see video below). Going to Dr. Tyler at True Life Chiropractic regularly and he adjusted me on Thursday. That along with some ice and smart training, things will be good soon!
Upped the intensity some this week. Added 5 minutes of low intensity cardio and upped my intervals by two. Made some slight reductions on my carbs as well.
Ryan Irwin 12.5 weeks out
Supplement stack: Whey, powdered carbs, multi vitamin, Omega 3, Sesamin, CLA, Xtend, creatine, beta alanine, Alpha Lipoic Acid, L-Carnitine, glucosamine/chondrotin/boswellin (joints), C/E/D
Precontest preperation -13 weeks out
July 23, 2009 by Ryan Irwin · Leave a Comment
I’ve been in precontest mode now for 3 1/2 weeks and this week I feel I am really starting to see some significant progress. Hit the Iowa Games with 10 others from Team Nutri-Sport and did well! Weighed in at 157lbs. My first attempt was an easy 275. For the second attempt, I went for my current Personal Record (PR) which was 305. I’ve done it before, but I was almost 10lbs lighter. It went up real smooth (see video below). I debated about going to 310 next but since someone else in my class did 315, I had to go for it. Couldn’t get past the sticking point, but plan on nailing 310 at 155lbs for the State Fair, which would be double my bodyweight.
This week I haven’t changed much other than I am trying to squeeze in my low intensity (steady state) cardio on the opposite side of the day of my lifting (verses after). This helps get a metabolism boost two times during the day. I also hit a PR on stiff leg deadlifts (405 for 4 reps). Getting my deadlift ready for the fair, so hitting those hard too. Often I hear that people lift lighter weights when trying to get leaner, this is a big mistake. Calorie deficit from diet/cardio gets rid of the bodyfat, lifting keeps the muscle. Start lifting light, your body will lose muscle more easily verses if you give your body a reason to hang on to it.
Below are the starting pics and ones from this week -progress is being made!
Overhead Abdominal shot
Precontest preperation update -14 weeks out
July 16, 2009 by Ryan Irwin · Leave a Comment
This week marks 2.5 weeks since I began my precontest prep for the NANBF Natural USA in October. So far, things are progressing well. My bodyfat has begun to drop, while my strength has continued to climb. In fact, this Sunday I am competing in the Iowa Games bench press contest along with 10 others from Team Nutri-Sport. Hopefully I will be able to improve on my performance from last year and reset the state record at my bodyweight.
This week I added CLA (Conjugated Linoleic Acid) to my supplement stack. CLA is a fatty acid that has been demonstrated to improve body composition (lower bodyfat, increase muscle mass). I am using 3.4 grams per day, which is what the effective dose is from the studies. This the only other fat loss agent at this time I am using. I believe it is more effective to introduce additional items as the bodyfat gets lower and it get’s more challenging to drop it (plus it’s easier on the budget too!)
Below is one of the beginning pics and one from this week. I actually weighed in the same on Wednesday, but I believe it was due to water retention and GI Tract weight. Things are changing and I’m pleased thus far! Plan to report in weekly, my daily blog can be found here
16.5 weeks out, July 1st
14.5 weeks out
Current supplements:
Acetyl-L-Carnitine, Alpha Lipoic Acid, Creatine, Beta Alanine, BCAA & Glutamine (Xtend), Vasocharge (pre workout), multi-vitamin (xtra C, E, D), whey protein, Sesamin, Omega 3/6/9.
Precontest preperation is on!!
July 3, 2009 by Ryan Irwin · Leave a Comment
July 1st marked the beginning of my precontest preparation for the NANBF Natural USA bodybuilding competition. The event is on October 24 and is in a suburb of Chicago. This is a pro-qualifying contest for the IFPA. Four years ago I placed 4th, three years ago I placed 3rd. I took the last two years off to make improvements, so hopefully this is my year!
My diet is planned out and I am going to gradually dial it in over the next 16 weeks to preserve as much muscle as possible while getting extremely lean. I also am going to do a bench press meet (Iowa Games) on July 26th and a push/pull meet (Iowa State Fair) on August 22nd. Keeping my strength up while in precontest mode will be an interesting experiment, looking forward to the challenge!
For supplements, at this point I am using creatine, alpha lipoic acid, acetyl-L Carnitine, CLA, along with my Essential Fatty Acids and vitamins. Cardio includes both high intensity sprints and steady state.
Below is one of the “before” pictures. I am about 10.5% bodyfat per calipers and sitting around 160-163. I will continue to update and post changes throughout this journey!
Ryan Irwin 16 weeks out
