Gaining Phase at
12 Weeks Out
(Weeks 1,2,3)(6 & 7)
Supplement Program
Super Pak with meal 1
4 Ultra 40 with each meal
4 Mass aminos with each meal
25 Mass aminos during training
6 scoops Mass Maker
after training
L-glutamine before and
after training
Muscle Synergy 8 tabs
while training
5g Creatine after training Note: Creatine Select and Glutamine Select were not yet available. Imagine my gains if I had been able to use these advanced Beverly products.
4 Ultra 40 with each meal
4 Mass aminos with each meal
25 Mass aminos during training
6 scoops Mass Maker
after training
L-glutamine before and
after training
Muscle Synergy 8 tabs
while training
5g Creatine after training Note: Creatine Select and Glutamine Select were not yet available. Imagine my gains if I had been able to use these advanced Beverly products.
Meal #1
2 whole eggs, 4 egg whites,
5 oz. lean beef, ¾ cup oatmeal
before cooking.
Meal #2
Ultra size shake,
1 TBS flax oil, 18 oz. water
Meal #3
8oz. Chicken before cooking,
6oz. Sweet potato or 1 cup cooked
rice, 2 cups salad or vegetable with
low cal dressing.
Meal #4
Ultra Size shake, 1tbsp flax oil,
18 oz. water
Post Workout
6 scoops Mass Maker,
5g L-Glutamine, and 5g Creatine
Meal #5
12 oz. sirloin steak or fish, 2 cups
vegetable or large salad
Meal #6
Ultra Size shake, 1tbsp flax oil,
18 oz. water
2 whole eggs, 4 egg whites,
5 oz. lean beef, ¾ cup oatmeal
before cooking.
Meal #2
Ultra size shake,
1 TBS flax oil, 18 oz. water
Meal #3
8oz. Chicken before cooking,
6oz. Sweet potato or 1 cup cooked
rice, 2 cups salad or vegetable with
low cal dressing.
Meal #4
Ultra Size shake, 1tbsp flax oil,
18 oz. water
Post Workout
6 scoops Mass Maker,
5g L-Glutamine, and 5g Creatine
Meal #5
12 oz. sirloin steak or fish, 2 cups
vegetable or large salad
Meal #6
Ultra Size shake, 1tbsp flax oil,
18 oz. water
It was now time for the final push. I decided to use the same diet Mark Ritter used in his preparation for the Collegiate Nationals. The 12 weeks were broken down into gaining and hardening phases once again. I also started to incorporate Muscle Synergy and L-Glutamine into my supplement regimen. The pumps I got from Muscle Synergy were fantastic. In fact, I wished I'd used Muscle Synergy from the very beginning.
Competition day finally arrived and I thought I was ready. Ready or not, there was no turning back now. I tried to act calm but I was nervous as heck. Once on stage, my fear took a backseat as I concentrated on hitting and holding each pose. Whew, now I know why people stress practicing posing. It's a lot harder on stage than in the gym.
As the comparisons continued I was told to step to the back of the stage. Was this good news - or bad news? My trainer assured me it was good news. But you never know. One thing for sure, I loved being on stage for the first time! The fear was gone and I actually could not wait to go back out for the night show.
Getting ready for your first
competition can be puzzling,
Beverly has the solution.
Here are examples of the exercises, sets, reps and weight I used for my training program. Chest and BicepsNext -- In a unanimous decision the winnner is...
Incline Barbell Press 15 reps/135 lbs, 12 reps/225 lbs, working set 6 to 8 reps/275lbs. Flat Dumbbell Bench 12 reps/80 lb dumbbells, working set 6 to 8 reps/ 110 lb dumbbells. Flat Dumbbell Flyes 15 reps/35 lb dumbbells, working set 10 reps/60 lb dumbbells. Standing Barbell Curl 15 reps/60 lbs, 12 reps/80 lbs, working set 6 to 8 reps/110 lbs. Seated Dumbbell Curl 12 reps/35 lbs, working set 8 to 10 reps/50 lbs. Preacher Hammer Curls (one arm at a time) 12 reps/25lb dumbbells, working set 6 to 8 reps/40 lb. dumbbells. * Try to keep a fast and intense pace with about 60 seconds in between each set. On working sets if you can exceed the number of reps in which you intended keep going until failure and add more weight next time you train. Legs
Seated Leg Extensions 20 reps/110 lbs, 15 reps/180 lbs, working set 12 to 15 reps/210 lbs. Barbell Squats 15 reps/185 lbs, 12 reps/225 lbs, working set 10 to 12 reps/315 lbs. Lunges 15 each leg (Walking lunges) 60 lbs, working set 12 to 15 reps/90 lbs. Lying Leg Curls 20 reps/60 lbs, 15 reps/85 lbs, working set 12 reps/135lbs. Straight Leg Deadlifts 15 reps/60 lb. dumbbells, working set 10 to 12 reps/100 lb dumbbells. Standing Calf Raises 20 reps/100 lbs, 15 reps/150 lbs, working set 12 to 15 reps/210 lbs. Seated Calf Machine 15 reps/two-45 lb. plates, working set four 45 lb plates/10 to 12 reps. Donkey Calf Raises 20 reps/200 lbs, working set 15 reps/300 lbs. Try to keep a fast and intense pace with about 60 seconds in between each set. On working sets if you can exceed the number of reps which you intended keep going until failure and add more weight next time you train. Shoulders And Triceps
Dumbbell Lateral Raise 15 reps/20 lbs, 12 reps/30 lbs, working set 10 to 12 reps/ 40 lbs. Dumbbell Shoulder Press 12 reps/65 lb dumbbells, working set 8 to 10 reps/90 lb. dumbbells. Upright Rows 12 reps/60 lbs, working set 10 reps/90 lbs. Overhead Dumbbell Extensions (one arm at a time)12 reps/30 lb dumbbell, Cable press downs- 15 reps/ 110 lbs, 12 reps/ 180 lbs, working set 6 to 8 reps/ 210 lbs. Close Grip Bench-12 reps/135 lbs, working set 8 to 10 reps/185 lbs. Back, Traps, and Rear Delts Lat Pulldowns- 15 reps/125, 12 reps/165, working set 10 reps/210 lbs. T-bar Rows 12 reps/115 lbs, working set 10 reps/180lbs. One Arm Dumbbell Row 12 reps/65 lbs, working set 8 to 10 reps/100 lbs. Deadlifts 15 reps/135 lbs, 12 reps/185 lbs, working set 6 reps/ 275 lbs. Barbell Shrugs 15 reps/225 lbs, working set 6 to 8 reps/315 lbs. Rear delts on Pec deck 15 reps/60 lbs, 12 reps/80 lbs, working set 8 to 10 reps/ 120 lbs. Try to keep a fast and intense pace with about 60 seconds in between each set. On working set if you can exceed the number of reps in which you intended keep going until failure and add more weight next time you train. I will usually change exercises every workout. [continued on next page]