Now that I have finished my first year of college, I have found another partner at school that has helped me work on getting ready for competition. So I guess you could say I was lucky to have two bad@ss partners, if it weren't for them I wouldn't be where I am today, so thanks guys.

I entered my first show in May 2008; a natural event here in Indiana run by OCB. I won first place in the teen class and then first place in Novice 1. It was a great first experience for competing. I wanted to compete in a Natural, tested contest and this one was well ran and I managed to meet lots of nice people at the contest. I hope to compete again next year before I turn 20.

Monday: Chest:

Usually four exercises, that included, flat dumbbell presses, incline flyes, decline flyes, incline presses and decline presses. All exercises are done with dumbbells. I throw in cross cable flyes every few weeks to change things up. So, one day I would do flat press, incline flyes and decline presses, the next week it was flat press, decline flyes and incline presses. 3 sets of each in the 8 to 15 rep range.

Click Here For A Printable Log Of Monday.

Tuesday: Legs:

Usually legs involved Squats, leg presses, leg extensions and leg curls with calf raises. Again, it was 3 sets in the 8-12 rep range.

Click Here For A Printable Log Of Tuesday.

Wednesday: Back:

Back was wide grip pull ups, low cable pulls, good mornings, and lat pull downs. I tried to mix up these exercises too, using variety to keep my body guessing as to what was coming. I would do 3 sets of at least 3 sometimes four different exercises each week, keeping the typical 8-12 rep range.

Click Here For A Printable Log Of Wednesday.

Thursday: Shoulders:

Shoulders were side raises, front raises, shoulder presses and rear deltoid raises, with shrugs thrown in for traps. Once again 3 to four exercises each week, with 3 workout sets of each.

Click Here For A Printable Log Of Thursday.

Friday: Arms:

For arms, I alternated bi and tri exercises, some of the ones I like to use were, for bi's: dumbbell curls, concentration curls, cable curls, hammer curls and straight bar curls. For tri's it was cable press downs, dips between benches, French curls and tri kickbacks. I would choose three exercises for each part and hit them in alternating fashion. Again it was three sets of each, in the 8 to 10 rep range.

Click Here For A Printable Log Of Friday.

I would throw in abs as competition got closer.

I try to get five meals in a day including protein shakes as one or two of them.

Because I am in college, it is sometimes hard to find good food in the cafeteria. I basically ate good proteins and carbohydrates with some fats thrown in. Luckily, I have a good metabolism and can get away with cheeseburgers. If I had the money, I would go with steaks all the time.

I tried to eat good protein in the cafeteria, with boiled eggs, fish and chicken when they were available. I don't eat many sweets, except maybe the occasional doughnut for breakfast. Breakfast would usually consist of oats, and eggs, with juice and milk.

Lunch would depend on what they were serving, but I tried to eat as clean as possible given the choices.

Supper was more of the same. Now that I am no longer in a dorm, I plan on eating much better. I will be grilling chicken and steaks and laying off the junk food.

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Tanner Parkes.

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