A Day in the Life of Competitive Bodybuilder, Yumon Eaton

A typical day for me eight weeks out from a bodybuilding contest isn’t much different than any other day during my off – season. Things do, however, become more and more hectic, as the contest nears closer after that eight-week barrier. By 6 ½  weeks out the diet is really starting to take its toll and my energy levels are steadily depleting. As a full time college student, I’ve got a lot on my plate. Please allow me to walk you through a typical day of mine within eight weeks of a contest.

Friday (6 ½ Weeks Out):

Morning -

I awake at 8:45 am. I eat a very small breakfast (more like a snack), take a multi vitamin and then leave for class. After class (11:45 am) I head towards a friend’s place. A competitive bodybuilder himself, he prepares several of my meals for me throughout the weeks leading up to the contest. Today he’s prepared tilapia and green beans.

Afternoon –

After I am finished eating, I’m off to my second class. After that class, I head towards my third and final class for the day. I eat a small meal and have a protein shake just before class starts.

Evening –

After I am through with all of my classes for the day, I head back to my friend’s place for another meal. I head home after that to take a short nap (maybe 30 mins – 1 hr). After the nap, I head back to my friend’s place (in the same apartment complex) for a pre workout meal (oatmeal & a protein shake). We both leave for the gym after that. We arrive to the gym around 7:30 pm to train legs. The workout is as follows:

Pre -Workout Supplements: L – Carnotine and L – Taurine (Good Fat Burners)   

1. Back Squats: 3 warm up sets w/ 135 lbs x 12,10,8 reps…then 3 or 4 working sets with up to 455 lbs x 5 – 8 reps.

2. Front Squats: 3 working sets with up to 345 lbs x 5 – 8 reps

3. Leg Presses: 3 or 4 working sets with up to 1,100 lbs x 8 – 10 reps

4. Leg Extensions: 3 sets with entire rack x 15 – 20 reps

5. Hamstring Curls: 3 sets with light/moderate weight x 15 – 20 reps 

Cardio: I do about 45 mins of cardio 5 days a week during contest preparation. I do cardio right after my weight training and later on at night after dinner. I also box on Tuesdays and Thursdays for cardio. I stick to the treadmill on all other days I do cardio.       

*Calves are trained separately from the upper legs.

Post – Workout Supplements: Beverly International’s Mass Aminos and Glutamine Select, and a Protein Shake.

Post Training -

After the workout, my friend and I head back to his place for more Tilapia and green beans. After dinner, I head back to my place for a shower…It’s time to go to work. I am a part time bouncer at a local nightclub. I return home from work between 4:00 am – 4:30 am. I eat one more time and then I go to sleep.

Notes:

I work on my posing throughout the week. A typical training routine of mine resembles the following:

This is the regimen I used to help me win the MuscleMania Universe Junior Title.

Also see Bodybuilding Competition Guide

Monday - Chest & Triceps

Chest:

1. Incline Bench - 1st Warmup...then do 3 sets x 8 reps
2. Decline Bench - 2 sets x 10 reps
3. Dumbbell Flyes - 1 or 2 sets x 10 - 12 reps

Triceps:

1. Skull Crushers - 3 sets x 8 reps
2. One Arm Dumbell Raises - 2 sets x 10 reps


Tuesday - Back & Biceps

Back:

1. DeadLifts - 1st Warmup...then do 2 - 3 sets x 5 - 8 reps
2. Lat Pulldowns - 3 sets x 10 reps
3. One Arm Dumbbell Rowes - 2 sets x 10 reps

Biceps:

1. Barbell Curls w/ Straight Bar - 3 sets x 8 reps
2. Alternating Dumbbell Curls - 2 sets x 10 reps

Wed. –  Calves & Abs

Calves:

1. Seated Calf Raises - 4 sets x 12 reps
2. Standing Calf Raises - 4 sets x 12 reps

Abs:

Leg Lifts, Crunches, etc (~ 3 sets of each x 25 – 50 reps)

Thursday - Shoulders & Traps

Shoulders:

1. Seated Military Presses w/ Barbell - 4 sets x 8 reps
2. Side Laterals - 3 sets x 10 reps
3. Front Laterals - 3 sets x 10 reps
4. Reverse Flyes on Peck Deck (for rear deltoids) - 3 sets x 12 reps

Traps:

1. Barbbell Shrugs - 4 sets x 12 - 15 reps
2. Upright Rowes - 2 sets x 10 reps

 

 Friday - Legs
 
1. Squats - 4 or 5 sets x 8 - 10 reps
2. Leg Press - 3 or 4 sets x 10 - 12 reps
3. Leg Extensions - 2 or 3 sets x 12 - 15 reps
4. Hamstring Curls - 3 sets x 12 - 15 reps

 
Saturday & Sunday – OFF

* Every workout is followed by 15 – 25 minutes of cardio on either treadmill or stair stepper.

Till next time,

Yumon Eaton

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About the author: Yumon Eaton is a competitive natural bodybuilder, powerlifter and fitness writer. Yumon can be reached at  yne05@fsu.edu