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Strengthrehab
02-26-2013, 02:02 PM
A little background--I'm 39. I began lifting at the age of 13. Always wanted to be a bodybuilder. I read all of the mags in the 80's and 90's. I parlayed this passion into undergrad and graduate degrees in exercise physiology and physical therapy. Later, I got married, got lazy and fat, got divorced and decided I was tired of being fat and out of shape.

Two-and a half years ago I started training to get strong but still wanted a good deal of size. I would hit my main lifts for powerlifting training and then all of my accessory lifts were done with higher volume.

I recently had a setback because of injury so I've decided to change my focus back to bodybuilding. I've been playing with the idea for about 6 months anyway.

So I decided I will take the next year and 2 months and prepare for my first BB show scheduled for next May here in Ohio.

Starting stats:
5-10
255lbs (15-17% bodyfat)

Strengths:
Structure--natural broad shoulders, smaller waist (when lean).
Back width and thickness
Legs (28" at this point)
Biceps

Weaknesses (at least in my mind)
Shoulders
Triceps
Chest
calves

Training split is kinda up in the air at this point. Since I just started this higher volume training and new focus, I'm still playing around. I used to do 4 days per week focusing on Bench, Squat, Deadlift and then an "anything goes" (usually upper body volume) days.

So far, the current split is
Chest/Triceps
Back
Legs/Biceps
Shoulders

Training days are Sunday-Tues and Friday. Focus on compound exercises primarily, but adding machines as needed.

So here was trainign so far this week.

2/24/13 Chest/Triceps
BB bench @ 4x10
DB bench @ 4x10
Smith Incline At 12,10,8,8
Machine flye @ 4x15

Smith OHP @ 4x12

Smith JM Press @ 4x10
OH extension @ 4x10
Pushdowns @ 4x10


2/25/12 Back
Bent over Rows @ 4x8-12
Hammer Row @ 4x12
Low Machine Row @ 4x12
Lat Pulldown @ 4x12


This is going to be a work in progress as is typical for training, but the best part is that I'm excited about training again and have a goal to set my mind to.

I appreciate any suggestions regarding training splits--I haven't done bodpart splits for a long ass time. Becuase of my time-limits, I have to be limited to no more than 90 mins per session at most 5 days per week and wednesdays are pretty much out.

Strengthrehab
02-27-2013, 11:52 AM
Yesterday 2/26/13
Shoulders

Meadows DB SWINGS
80x35x4 sets

Rear Delt machine
50x35x3 sets

Destroyer (rear delt swing on incline)
40x60
20x30
10x10 (full range and 2 sec count)

Best shoulder session ever. Blew up. Sore today for the first time in a long time.

Strengthrehab
03-01-2013, 07:43 PM
3/1/13 legs
Squat
135x20
225x10
315x10
405x8

45* leg press
4PPS x20
6PPS x15
7PPSx15
8PPSx12

Leg ext
100x15
150x15x3

Leg curl
120x15
150x10x3

This all hurt. Holy shit. Going from low reps to some reps for size sucks. I could barely walk up the stairs to the locker room.

Mac
03-02-2013, 08:32 AM
Welcome to RX! I love to read about others in pain from their prior workouts.

Where are you in Ohio and what show will you be competing in? That's going to be in 2014?

mrky03
03-02-2013, 12:42 PM
Good stuff! What show are you looking at? I've competed twice in Ohio.

Strengthrehab
03-02-2013, 06:49 PM
I was thinking May 2014 for the Canton Ohio show. I'm in Cleveland. After looking at the guys at the Arnold today, I may need 2 years to prep. When I diet down I may only be 175 lbs at 5-10. Ha.

mrky03
03-02-2013, 07:20 PM
I was thinking May 2014 for the Canton Ohio show. I'm in Cleveland. After looking at the guys at the Arnold today, I may need 2 years to prep. When I diet down I may only be 175 lbs at 5-10. Ha.

I competed in the Natural Northern USA in 06 and won the overall Masters in 07. Good show I enjoyed going up there. We didn't have a chance to do any sight seeing.

Strengthrehab
03-02-2013, 07:54 PM
With my focus on PL for the past two years, I didn't see too many shows. I missed it. Training is tough right now but I'm having fun again.

I'm just afraid ill be too small if I try to get on stage in a year. Idk though. A year can make a huge difference in a physique.

mrky03
03-03-2013, 08:17 AM
With my focus on PL for the past two years, I didn't see too many shows. I missed it. Training is tough right now but I'm having fun again.

I'm just afraid ill be too small if I try to get on stage in a year. Idk though. A year can make a huge difference in a physique.

All the heavy lifting will pay off for you no doubt!

Baldiewonkanobi
03-03-2013, 11:06 AM
I was thinking May 2014 for the Canton Ohio show. I'm in Cleveland. After looking at the guys at the Arnold today, I may need 2 years to prep. When I diet down I may only be 175 lbs at 5-10. Ha.

Welcome.

You are 255 +/- 15% BF. Drop 10% to 5 and that will be great for a Natty. A 10% drop will be 25 pounds in my book. You will come in over 225, not 175.


Baldie

Strengthrehab
03-03-2013, 02:53 PM
Yeah I may be more fat, but not much more. I figure 200-210 should be my cut weight.

Today's work

3/3/13 chest/shoulders

Machine fly
120x20
130x15
140x15
150x15

DB Twist press 4x10 @40#

Smith Incline
175x12
185x10
190x10
195x8

Standing swings 4x35@65#
Rear delt 3x35@50#

I got back from the Arnold this AM and ended up going straight to the gym. I'm motivated to get this first show under my belt.

There are a couple if competitive BB'ers here at the gym that I may try to get training with just for some variety and to push out if my comfort zone.

I'm gonna start paying more attention to my diet starting tomorrow. Ill be using Myfitnesspal to track my macros.

I'm ready for this journey.

Strengthrehab
03-04-2013, 08:09 PM
Cross-arm Hammer 3x10@45#
Rope pushdowns 4x10@120

Machine Preacher curl 3x8@90
Dips (machine) 4xfailure @180

Barbell curl 2x8 @85 (3-sec neg)
Incline ext 3x15@70

All in all a good workout. Haven't done biceps in a while. Good volume. Arms blew up.

mrky03
03-04-2013, 08:32 PM
Progress pics? :)

Strengthrehab
03-04-2013, 08:47 PM
Fatty
http://forums.rxmuscle.com/showthread.php?t=112406

HeavyDutyGuy
03-05-2013, 08:52 PM
Nice scowl!!

Sunnyday
03-05-2013, 09:12 PM
I'm a little late to the party...belated welcome! Following along.

Strengthrehab
03-06-2013, 06:17 AM
Nice scowl!!

My specialty!!

mrky03
03-06-2013, 06:43 PM
Yeah nice! You can see that you have plenty of mass!

Strengthrehab
03-07-2013, 06:25 AM
I don't know about plenty but I have a decent amount. As well as ample adipose tissue.

Strengthrehab
03-10-2013, 05:24 PM
I was at a course for work and couldn't get to the gym so I decided to improvise. 145785

Hammerfit
03-10-2013, 06:57 PM
I don't know about plenty but I have a decent amount. As well as ample adipose tissue.


That's another way to get it done!

Strengthrehab
03-10-2013, 09:41 PM
It killed my quads, calves and got the ticker going. 4x40 yds was enough.

Strengthrehab
03-11-2013, 10:34 PM
3/11/13 Chest and Shoulders

Machine flyes
155x15x2sets
165x15x2sets

Flat DB twist press
50x12
55x10
60x10
65x8

Smith Incline Press
185x15
195x12
205x10
225x8,4,2 (rest-pause)

DB swings
65x25x4sets

Rear-Delt machine
55x25x3sets

Decent day. Felt stronger than last chest day. Still not where I want to be but one day closer. I'm confused with my body as I'm stronger and feel/look bigger but my shirt today (which is normally tight) felt looser than usual.

Leaner maybe?

masterschamp
03-12-2013, 10:37 AM
dont get hung up on day to day stuff....I wont even gauge progress by anything less than a week...often 2

Keith

Strengthrehab
03-13-2013, 06:33 PM
3/13/13 back
Below knee rack pulls
225x10
315x10
405x10
495x8
585x6

Meadows rows
3 plates x8x3sets

Pulldowns x12x4

Rack pulls were just below knees. Heaviest I've gone in a while. Felt good. Haven't pulled in probably 3-4 weeks. Back pumps like crazy.

Overall a decent day.

mrky03
03-13-2013, 08:27 PM
Wow! Those are impressive rack pulls.

Strengthrehab
03-13-2013, 09:00 PM
Thanks. I was gonna try for a couple at 675 but didn't want to push it.

Short torso + long limbs = good puller. Crappy bencher and who knows as a bodybuilder. Had I not "injured myself a couple of months ago, I'd be preparing for a PL meet goal of 725-400-700.

mrky03
03-14-2013, 08:42 AM
Those are big numbers!

Strengthrehab
03-15-2013, 12:14 PM
Thanks.

3/15/13 legs

Front squat
135x10
225x10
275x8
300x6
315x6

Leg press
5PPS x10
6PPSx10
8PPSx8
9PPSx8

Leg extension x12x4 sets

Leg curl (lying)x10x4

RDL
135x10
225x10
315x10

Front squat video.
http://www.youtube.com/watch?v=Kdj0ajSsBwQ&sns=em

Mac
03-15-2013, 04:05 PM
Nice vid of the front squats! F'n strong and rock bottom too.

Strengthrehab
03-15-2013, 05:03 PM
Thanks.

Strengthrehab
03-15-2013, 05:17 PM
I'm trying to get better. Volume will bump consistently over next 10 weeks. I have a solid 9-10 months to get bigger. I need it.

mrky03
03-16-2013, 10:16 AM
Nice front squat! That your gym setup? Nice!

Strengthrehab
03-16-2013, 12:44 PM
It's a good gym. Thanks for the nice words

Strengthrehab
03-18-2013, 10:39 AM
3/18/13 chest tris
Flyes
140x20
150x15
160x15
180x15

Twist press
60x15x3

Smith incline
185x15
195x12
215x10
225x8,2

Machine dips
180xfailurex3

Pushdowns (rope) 4x12

Incline DB ext x12x3

All in all a good day. Things are continuing to get better. Started my New Era protocol today. Good things to come.

Strengthrehab
03-19-2013, 06:37 PM
3/19/12 Back/Biceps

Back

Meadows rows
2Px12
3Px10,8,8

Lat pulldowns (single-arm)
2Px12x4

HS Low Row
2PPSx12x4

DB Pullovers
50x15x3

Preacher Curl SS with Cross Body Hammer curls
75/40 x10x2

BB curls x12x2

mrky03
03-21-2013, 08:42 AM
I've been watching John Meadows videos, smart man!

Strengthrehab
03-21-2013, 09:01 AM
Def good information.

Strengthrehab
03-22-2013, 07:44 PM
3/22/13 legs
HS leg ext
1PPSx20
1P+25x15
2PPSx8
2PPSx6+2FR

Leg press
4PPSx20
5PPSx20
6PPSx15
8PPSx12

Hack squat
2PPSx15
3PPSx12
4PPSx12

RDL
225x12
315x12x2

Lying leg curl
70x20
90x12
120x8

Drop sets
120x6
90x6
70x5
50x4
30x4


Could barely walk out of the gym. Volume sucks. Ha

Started taking my diet more seriously. Upping my protein and slowly dropping carbs. Hope to drop some major fat by June/July.

Jordan Coburn
03-22-2013, 08:58 PM
just getting caught up...kick ass workouts dude!!

Strengthrehab
03-22-2013, 09:11 PM
Thanks man. Long way to go.

M4BTEAM
03-23-2013, 03:12 AM
Great thread. Looking forward to following your journey on here!


Love the car pushing pic, i've done interval training with car pushes, to say it is exhausting would be an immense understatement. You feel like you are going to exhale your lungs by the time you're done!

Strengthrehab
03-23-2013, 08:16 AM
The breathin I can handle. That gave me a killer leg pump. It was intense. And fun.

Hammerfit
03-23-2013, 10:00 AM
Nice training my man. Do you have a show date lined up yet?

Strengthrehab
03-24-2013, 02:23 PM
First show will be next May. That puts me at about 58 weeks out. Haha.

Ill enter masters class as well as open. Plan to be at the top of Light Heavies. Not sure though. I'm 255. I don't see me carrying 60 lbs in fat, but I probably do. I was measured by an ex sci professor who has done bodyfa percentage research for years and his 5 site had me at 17 a while ago at 258.

Strengthrehab
03-24-2013, 02:24 PM
3/24/13 chest/shoulders

Incline DB (4 work sets)
70x8
75x8
80x8
100x8

Decline smith
1PPSx25
1P+10x20
1P+20x12
1P+25x10 (then drop set)
1PX10
1Px6 (wide grip)

Flat BB
135x6x4 (10sec rest between sets)


Pec flye 4 sets of 15 @130

Shoulders
Over and back 4x10@95#
Rear delt cable 4x25
Six-ways 4x10 with 5#

Crazy day today. Mucho pumps. I've cut my carbs back to 125-150 per day and I can feel it. Gonna go this low for 4-5 days per week, then one day at 200-ish and one day at "whatever" level.

Protein is 250-275g per day.

Nothing crazy. I just want to lean down a bit and then put good quality size on. I want to see what's under the fat that I have.

All-in-all not a bad day.

Jordan Coburn
03-24-2013, 06:24 PM
good looking chest/delt day sir!

As someone who undertook a long ass diet last year be carefull pulling too many cals too soon...you only have so many things to take away. Keep grinding away dude!

Strengthrehab
03-24-2013, 07:06 PM
Oh I'm going down, then upping everything again, then cut. This is just to get to 10 percent.

Strengthrehab
03-24-2013, 07:11 PM
Thanks. This is just a temporary drop for the next 2 mos to see where I can get to. Then ill add in-do more mass, then start at 16-20 weeks out.

Strengthrehab
03-25-2013, 10:16 AM
3/25/13 arms (all supersets)

Reverse ez bar curl 5x10@25/side
Rope pushdowns
5x10@110

Hammer preacher
3x8@50#
Machine dips
2x8@250#

Incline concentration curls
2x8@35#
L-extensions
4x15@30#

Seated dumbell
2x8@40#
Close-grip triceps press (EZ Bar)
4x8@1PPS

Good day. All supersets with only enough time I set up between groups of supersets too. I got through this whole session in 35 mins.

Getting used to volume

mrky03
03-25-2013, 11:16 AM
Good workouts! How many calories are you eating?

Strengthrehab
03-25-2013, 11:47 AM
Not enough. Last few days averaged 2300. Ugh.

Strengthrehab
03-25-2013, 02:14 PM
I'm abandoning the mini cut idea. I need more calories.

This was yesterday's data
146523

Strengthrehab
03-25-2013, 05:48 PM
Critiques?

Jordan Coburn
03-25-2013, 06:19 PM
what does your typical day of eating look like? In terms of food selection, etc?

Strengthrehab
03-25-2013, 07:33 PM
Typical

Breakfast
4-6 eggs, 1/2 c (uncooked) oatmeal

Meal 2
2 scoops protein
Some almonds

Lunch
6-8 oz protein
Sweet potato

Meal 4
1 scoop protein in Greek yogurt

post workout
2 scoops protein and carb source

Meal 6
6-8 oz protein
Sweet potato

That's a rough estimate.

Jordan Coburn
03-25-2013, 07:50 PM
for starters I would be way more precise with food measurement, but I do like the general layout though. keeping carbs around workouts etc.

Strengthrehab
03-25-2013, 08:10 PM
I'm more precise just typing from phone. Store it on myfitnesspal but wasn't able to export it.

Yeah that's generally the plan. I just need to eat more. I'm 255 lbs for goodness sakes.

Jordan Coburn
03-25-2013, 08:34 PM
ah gotcha.

bodyweight and caloric intake doesn't tell the whole tale. i'm 228 and GROWING on 3150 cals/day with a hair over 200g carbs/day. similarly, I know guys that are 170 and lose weight eating 3500/day.

have you been losing/maintaining/gaining on what you've been doing?

Strengthrehab
03-25-2013, 10:05 PM
Since I e been logging (thurs), I've lost 3-4 lbs when weighing in the am. Dropped carbs so most is water weight, I'm sure. Before that, I was eating everything, really shitty actually (tons of carbs, not enough protein) and holding steady at 255. I'm gonna go slow and see what happens.

I may even pick a show sooner than originally planned too. Just can't find a place that lists shows to do.

Strengthrehab
03-26-2013, 10:09 AM
Well, I'm seriously contemplating doing a show in September. That will mean I have to start a cut like next week (20 weeks out).

Hmmm.

Strengthrehab
03-26-2013, 11:43 AM
Ok. Decision is made. Show is sept 14th.

Prep is gonna be an experiment. First time.

mrky03
03-27-2013, 11:18 AM
Not enough. Last few days averaged 2300. Ugh.

Oh yeah, eat more! Do you know what your maintenance calories are?

mrky03
03-27-2013, 11:21 AM
Ok. Decision is made. Show is sept 14th.

Prep is gonna be an experiment. First time.

Its always an experiment with me! Lol I don't think I've ever done exactly the same thing twice. Always tinkering!
Give yourself plenty of time. At least 16 weeks 20 might be better.

Strengthrehab
03-27-2013, 11:31 AM
Using the typical calculator (Harris-Benedict) my theoretical maintenance calorie needs sits at 3503.

I'm gonna start prep ASAP. I'm about 26 weeks out.

Strengthrehab
03-27-2013, 11:31 AM
3/27/13 Back

HS pulldowns (underhand)
4x10 @2PPS

smith rows
4x12@1P and 25 per side

Meadows rows ( on t-bar apparatus)
3x12@2Plates (good squeeze)

Close grip pulldowns
3x10@150 (squeeze)

DB shrug
2x25@60 (3-sec squeeze)

SSB GM's
3x10@155

All felt good. I'm trying to focus on the feel of everything. Quite the switch from PL training. It's fun though

I'm just a fatty....for now

mrky03
03-27-2013, 12:23 PM
Using the typical calculator (Harris-Benedict) my theoretical maintenance calorie needs sits at 3503.

I'm gonna start prep ASAP. I'm about 26 weeks out.

That sounds like a good starting point. Just eat that many calories for a week or so and see how you respond. 26 weeks is perfect because this gives you time to figure these things out.

Strengthrehab
03-31-2013, 11:11 AM
New contest prep log

http://forums.rxmuscle.com/showthread.php?t=113654