Esplendido's contest prep

[esplendido]

Well, boyz and gurlz, My contest prep begins this weekend. I will post starting pics probably Sunday. I'm starting at 280lbs, abs barely showing....nice and fat by bodybuilding standards, but leaner at this weight than I've been before. Last year I started prep at 265 and ended up competing at 232 at the Masters Nationals. I hope to end up at 240 this year.
The show is the Red River Classic in Norman, Oklahoma, October 24th. It's a National Qualifier and one of the top regional shows in the Central States. I'll be competing in the 50-over, and....if I feel I hit my shape on the nail, the Open SHW.
You tall guys will appreciate this transformation. It's hard putting on enough muscle to look balanced against average height competitors. 240 is not heavy enough, but it's what I've done in 5 years back into the game. Hopefully in another couple of years, I'll weigh 260-270 in shape and be a real monster. It takes longer for tall guys.....

[Northman]

How tall are you again?

[esplendido]

How tall are you again?

6'-4"

[Northman]

6'-4"


Damn...so you needa be 260 and cut too the bone to hit nationals right?

[MrAust92]

Esplendido

I wish you all the best in your endeavours, with your focus and discipline Im sure you will achieve your objectives.

I am (only) 6'0 tall but still find it hard to fill out those long limbs, I can only imagine how much tougher it is at 6'4"....

Anyway, age is no barrier so knuckle down and I look forward to your updates.

How long are you giving yourself to get in shape?

MA92

[esplendido]

Damn...so you needa be 260 and cut too the bone to hit nationals right?

I'd have to be 270+ to be competitive in the nationals, but anything 240+ for the Masters Nationals. I'm 232 in my avi from last year's MN's

[esplendido]

Esplendido

I wish you all the best in your endeavours, with your focus and discipline Im sure you will achieve your objectives.

I am (only) 6'0 tall but still find it hard to fill out those long limbs, I can only imagine how much tougher it is at 6'4"....

Anyway, age is no barrier so knuckle down and I look forward to your updates.

How long are you giving yourself to get in shape?

MA92

16 weeks

[sassy69]

Game on!

[hulkenpower]

good luck from Germany:)

240 ripped

[JVALDEZ]

6'4 damm thats tall! good luck bro,you'll kill it!

[HeavyDutyGuy]

This will be fun to see. Be sure to post plenty of progress pics as you go. Are you using Daves diet again? Good luck my friend!

[esplendido]

This will be fun to see. Be sure to post plenty of progress pics as you go. Are you using Daves diet again? Good luck my friend!

I'm going to use a modified Keto diet. The basics will be based on Dave's theory, which worked well for me last year. I'm an ectomorph and struggle to put on and hold quality muscle. I'll be doing my refeed days a bit different and will be carbing up for the show a day or two longer.

[SCRUBS]

Good luck big guy. Looking forward to following our prep.

[Rocco1943]

Keeping my eye on you lol

[esplendido]

Keeping my eye on you lol

"I'm watching you, too!" (line from Pumping Iron)

[GerryT]

Best of luck! Very good condition last year. Coming in larger and fuller will make you look even more imposing. Huge respect, for at your height this is an even more difficult sport.

[Scoobysnacks]

I'm going to use a modified Keto diet. The basics will be based on Dave's theory, which worked well for me last year. I'm an ectomorph and struggle to put on and hold quality muscle. I'll be doing my refeed days a bit different and will be carbing up for the show a day or two longer.

As an ecto myself I found the keto to work very well with an all day refeed day on Saturday, every 7 days. Thursday and Friday were usually brutal but it ripped me up. I started at around 700 grams and as I went deeper into my keto diet and pulled some fats to get calories lower my refeed days went up. I hit 1500 carbs in a day at a weight of around 145 at that point.

Age may play a factor as you know, but with ecto tendencies I think the longer refeed is most of the time a must to holding LBM.

Good Luck with your prep.

Ss

[esplendido]

As an ecto myself I found the keto to work very well with an all day refeed day on Saturday, every 7 days. Thursday and Friday were usually brutal but it ripped me up. I started at around 700 grams and as I went deeper into my keto diet and pulled some fats to get calories lower my refeed days went up. I hit 1500 carbs in a day at a weight of around 145 at that point.

Age may play a factor as you know, but with ecto tendencies I think the longer refeed is most of the time a must to holding LBM.

Good Luck with your prep.

Ss

Agreed 100%

[esplendido]

I figure I'll journal a few of my workouts along the way. I typically don't change a thing between bulk and cut. As I lose weight and get a little weaker, I just drop the weight I use appropriately.

However, I might try interjecting a few weeks of working body parts twice a week to take advantage of my cycle's recovery benefit. I'll probably cycle that training at 2 weeks per month up through showtime.

Legs last night:

Leg Press (plates refer to per side): warm up 15x3 plates
set 1: 12 x 5 plates
set 2: 10 x 7 plates
set 3: 10 x 8 plates
set 4: 6 x 9 plates
set 5: 2 x 10 plates (could do 6, but right knee felt tweaky)

Leg Extension:
Set 1: 20 reps with whole stack (200lbs on machine A)
Set 2: 12 reps with 180lbs (machine B, with foot pads almost under thighes)
Set 3: 10 reps with 180lbs (machine B, holding rep at top 1 second)

Leg Curls: (prone machine)
Set 1, 2, & 3: 8-10 reps with stack (170lbs) + 25lb plate

[sassy69]

Are we getting some starting point progress pix?

[Northman]

Using wraps?

Great numbers.

[esplendido]

Are we getting some starting point progress pix?

Sunday.


Using wraps?

Great numbers.

Yes, starting with 7 plates. None on extensions.

[sassy69]

Sunday.

Awesome!




Yes, starting with 7 plates. None on extensions.

Stud!

[esplendido]

Chest done tonight. NOTE: I'm about 80% recovered from a radial neuropathy that partially paralyzed my left triceps. My pressing moves are still off, but coming up.

Bench press:

Warm up: 135x12
Set 1: 225x10
Set 2: 315x1 (felt left arm failing so racked it after 1 rep)
Set 3: 275x4 (same as above)

Bench DB Flies:
Set 1: 95's x 8 (this was great, as I usually use 110's, but have only been able to do 65's at onset of neuropathy)
Set 2: 95's x 4

Incline DB Flies:
Set 1: 80's x 7
Set 2: 80's x 5

Crossover cable flies (standing):
Set 1: 100x10
Set 2: 100x10

Pec Deck:
Set 1: stack(220lbs) + 60lbs added x 8
Set 2: same as Set 1

I was very happy with this workout. It's been a little over 2 months since I lost the strength in my left triceps, and prior to that was benching over 400lbs, flying 110lb DB's and crossovers with 140lb stacks, so the strength is coming back!

[GirlyMuscle]

:hide:

[HeavyDutyGuy]

I figure I'll journal a few of my workouts along the way. I typically don't change a thing between bulk and cut. As I lose weight and get a little weaker, I just drop the weight I use appropriately.

However, I might try interjecting a few weeks of working body parts twice a week to take advantage of my cycle's recovery benefit. I'll probably cycle that training at 2 weeks per month up through showtime.

Legs last night:

Leg Press (plates refer to per side): warm up 15x3 plates
set 1: 12 x 5 plates
set 2: 10 x 7 plates
set 3: 10 x 8 plates
set 4: 6 x 9 plates
set 5: 2 x 10 plates (could do 6, but right knee felt tweaky)

Leg Extension:
Set 1: 20 reps with whole stack (200lbs on machine A)
Set 2: 12 reps with 180lbs (machine B, with foot pads almost under thighes)
Set 3: 10 reps with 180lbs (machine B, holding rep at top 1 second)

Leg Curls: (prone machine)
Set 1, 2, & 3: 8-10 reps with stack (170lbs) + 25lb plate

Nice workout! Do you do squats too? Just curious because you said you needed to bring up your legs.

[esplendido]

Nice workout! Do you do squats too? Just curious because you said you needed to bring up your legs.

I can't do squats due to the arthritis I have in both knees. I can squat light weight...say up to 275lbs, but any heavier is too painful to get parallel. Ironically, I can do leg press with a lot less pain, so I do my heavy work there. Not squatting is why my legs are behind.

[esplendido]

Back day

Pull downs:
Warm up 180x12
Set 1: 240x10
Set 2: 280x7
Set 3: 300x5

Seated Rows:
Set 1: 280x10
Set 2: 300x8
Set 3: 300x7

Close grip Pulldowns:
Set 1: 180x10
Set 2: 200x8
Set 3: 200x6

Great pump on this workout. Every other workout has T-bar or bentover rows added.

[HeavyDutyGuy]

I like these workouts, basic, straightforward and heavy. Nice!

[Bryan Hildebrand]

dude, i'm proud you. you give me inspiration that as I chisel away at my strongman phyysique, that I too one day could step on the dias with you.
all my best and happy 4th.

[esplendido]

I like these workouts, basic, straightforward and heavy. Nice!

You know, after 30-some years of on/off training, it's come down to that for me. Simple, basic, heavy. It's great to throw in something new once in awhile, like supersets or HIT, but the basic training is the meat and potatoes of bodybuilding. Everyone should start with it and end with it.

Even my wife trains the same way, and she's made progress in half the time other women have. I heard a trainer once say that women should do higher rep work. Why? Maybe for bikini or figure....but not bbing.

[esplendido]

dude, i'm proud you. you give me inspiration that as I chisel away at my strongman phyysique, that I too one day could step on the dias with you.
all my best and happy 4th.

Thank you. I have one thing to say to you. BRING IT! ;)

[thfireguy]

Good luck, you will do well, and I do agree, keep it simple and heavy seems to work well.

[Northman]

Just doing the basics eh?

[mr intensity]

how much cardio are you planning to do this time.....

[esplendido]

how much cardio are you planning to do this time.....

I'll start with 50 min/day and increase it 10 minutes each week. All low impact (walking).

Here's a teaser. 278lbs cold, first thing this morning. 40" waist.

[v1hyp]

Good luck with your prep!

[esplendido]

Shoulders today. Left triceps almost back to normal. Pressing about 90%,

Military Press on Smith Machine
Warm up: empty bar x20
Set 1: 135x12
Set 2: 225x7
set 3: 225x6

Lateral DB Flies:
Set 1: 50x10
Set 2: 60x7
Set 3: 60x6

Front DB Alt Flies:
Set 1: 55x8
Set 2: 55x8
Set 3: 50x6

Rear Delts on Reverse Pec Deck:
Set 1: stack + 60lbs (280lbs) x 10
Set 2: stack + 60lbs x 8
Set 3: stack + 60lbs x 6

Shrugs w/barbell:
Set 1: 315x15
Set 2: 405x10

I only do 2 sets of shrugs because my traps get wasted on the DB flies.

[mr intensity]

which exercises do you perform for calves and abdominals...

[esplendido]

which exercises do you perform for calves and abdominals...

I do 4 sets of standing calf raises to failure with 500lbs and 3 sets to failure on seated calves with 200lbs.

I don't work abs. As a core muscle, they get worked with many other exercises.

[mr intensity]

i m not trying to put in negative thoughts but just wanna know have you ever competed in a show where you knew you could have prepared better...

[esplendido]

i m not trying to put in negative thoughts but just wanna know have you ever competed in a show where you knew you could have prepared better...

Sure.

[Northman]

Db flies hit your traps like crazy as well? I got the same problem.

[esplendido]

Db flies hit your traps like crazy as well? I got the same problem.

I don't see it as a problem. They assist in the move and grow nicely in the process, and the delt gets all the work it needs, too.

[esplendido]

Arms tonight

Alt DB curl:
Warm up: 40x10
Warm up: 50x10 (I have tendonitis in my right forearm)
Set 1: 65x10
Set 2: 75x6
Set 3: 80x6

EZ Curl bar curls:
Sets 1-3: 145x10

Preacher Curl (cable stack)
Sets 1-3: 85 to failure

Triceps Pushdown:
Warm up: 100x12
Set 1: 140x10
Set 2: 160x8
Set 3: 160x6 (Left tricepts almost 100% back)

1 arm Triceps kickback - cable:
Set 1: 100x9
Set 2: 100x8 (letting left triceps set rep amount)

Seated French Press machine:
Set 1: stack + 25lbs (195lbs)x15
Set 2: as above x 12

I usually do 3 sets on the kickbacks and French Press but I'm rehabilitating the left triceps and am letting it determine the work load.

[MrAust92]

I will be following your progress with interest, particularly keen to hear about your experience with the keto diet and more agressive refeeds, I think there is some logic to this.

I wish you all the best.

:ok:

[esplendido]

Week one of diet started with NO carbs. First refeed is this Sunday. I will list the macros and ammounts. This will be an all day refeed rather than a single meal.

[mr intensity]

whats your theory behind the whole day refeed....

[esplendido]

whats your theory behind the whole day refeed....

I'm an ectomorph. I fight to put lean mass on. And I'm 6'-4". I have NO trouble dropping weight. The whole day refeed with good carbs fires up my metabolism while feeding my muscle for a longer period than a single cheat meal.

My last keto diet was very successful but I lost muscle with it. I'm experimenting with the steady, day long refeed as a hedge against losing that much muscle while still stoking the furnace of my metabolism. I wouldn't recommend this for anyone who is not an ectomorph.

[mr intensity]

do you use any psycological peak performance techniques such as mentally rehearsing your workout... mentaining training journols... etc

[esplendido]

do you use any psycological peak performance techniques such as mentally rehearsing your workout... mentaining training journols... etc

Nope. Never journaled, never will (other than on this thread for the benefit of Rx members). Mentally, I've been competitive in sports since I was 9. And my profession is very competitive, so I have automatic mental antics that kick in when needed. I can tell you that the best psych-up is being in shape on the day of the show.

[Northman]

I'm kind of an ecto/little bit of meso.

I'm thinking of using Dave to help me for 2 months, thoughts on this?

It would be using the keto diet, not trying to hi-jack your thread.

[esplendido]

I'm kind of an ecto/little bit of meso.

I'm thinking of using Dave to help me for 2 months, thoughts on this?

It would be using the keto diet, not trying to hi-jack your thread.

I think it's an excellent idea! You can't go wrong with Dave's expertise.

[mr intensity]

sir,
howz your prep going....please keep posting

[esplendido]

Did chest AND back today. I forgot that my gym closes at 9 on Fridays and missed my chest workout yesterday.

My left tricepts is almost 100%. I benched 365 fairly easily....just couldn't get as many reps as I like before the affected triceps failed.

Down to 270 after a week of no carbs. Refeed is tomorrow and I'm looking forward to it! Doing 1 hr of cardio daily and started clen last Monday. Probably why I dropped 10lbs the first week. Weight loss should slow down after this next week.

I'll post a series of progress pics tomorrow. 15 weeks out!

[cocobz]

looking good keep up the hard work

[esplendido]

Progress pics from this morning, 15 weeks out, 269lbs....and sleepy :)

[mr intensity]

you`ll look great at 245 or 247 i guess....

[mr intensity]

how much wt gain do you observe just after your refeed day

[sassy69]

Lookin big! The fun begins when the progress pix start! Fancy red undies too!

[esplendido]

Well, the wife and I have decided to wait until next year to compete. It was a hard decision, and having a week away helped us to make it. It was a comlex set of issues driving us to this decision, but it's a good one. I certainly will benefit from another year's worth of bulking, especially for my legs. Our plan is to do the Masters Nationals as one of the shows next year.

Sorry if this disappoints a few of you. I'm sure you were interested in seeing how I prep and how my body transforms (gets bigger and smaller at the same time).

Now I can shoot for 300lbs by early winter and truly come in at 250+ for the next show.

[gman]

Rick, I was looking forward to the transformation, but it sounds like you made a sound and informed decision. We all will just have to wait patiently!

[Luv2Hurt]

Well, the wife and I have decided to wait until next year to compete. It was a hard decision, and having a week away helped us to make it. It was a comlex set of issues driving us to this decision, but it's a good one. I certainly will benefit from another year's worth of bulking, especially for my legs. Our plan is to do the Masters Nationals as one of the shows next year.

Sorry if this disappoints a few of you. I'm sure you were interested in seeing how I prep and how my body transforms (gets bigger and smaller at the same time).

Now I can shoot for 300lbs by early winter and truly come in at 250+ for the next show.

Yes it is a hard decision to make to not do it, but you need to be 100% ready and everything has to be in harmony in life to commit yourself 100% and do it right. Bodybuilding is a very solitary sport when you prep IMO, kind of almost have to get in what I call "hermit mode" LOL Bye, bye social life and very few people understand this.

I have a GF who says "I support your BB endeavors" She like most people who are not into the lifestyle have NO clue what it really takes They think you will maybe cut out sweets do some extra training and your ready to comp. LOL They are not understanding when it's another weekend at home eating chicken breasts or salmon and just relaxing. I'm sorry but the truth is you need to be cooking your own meals as you get into the prep you need to get into a brutal "routine" way of living and eating. And if this adds drama to your life then that will sabotage your efforts with increased stress levels, we all know what cortisol does to a physique. drama must be kept to an absolute minimum.

Get yourself in the right place, then you are ready to prep. Some times it's hard to get on that roll.

[esplendido]

For what it's worth, I thought I'd continue posting workouts. Better than a poke in the eye...

Arms tonight

Warmed up with 40lb DB's on alternating curls. I developed tendonitis in the right forearm where the muscle inserts into the elbow from curling up 110lb DB's for bench flies. I now lift them standing and sit down with them on my thighs, as most sensible lifters do.

50's x 10
65's x 10
75's x 6

EZ Bar curls

140 x 10
140 x 10
150 x 6

Preacher Bench machine curls, close grip

85 x 10
85 x 8
85 x 8 (These sets with 60 seconds rest between)

Triceps pushdown

warm up 100 x 12
140 x 10
160 x 7
170 x 5

Triceps Kickbacks single arm with cable

100 x 10
110 x 8
110 x 8

French press machine

stack + 25lb weight (195 total) x 12
repeat x 12
repeat x10 (These sets with 60 seconds rest between)

My left triceps is full strength now, so this was my first heavy triceps workout in 2 months.

[Curt James]

My left triceps is full strength now, so this was my first heavy triceps workout in 2 months.

Glad to hear it! :beerbang:

[v1hyp]

Well, the wife and I have decided to wait until next year to compete. It was a hard decision, and having a week away helped us to make it. It was a comlex set of issues driving us to this decision, but it's a good one. I certainly will benefit from another year's worth of bulking, especially for my legs. Our plan is to do the Masters Nationals as one of the shows next year.

Sorry if this disappoints a few of you. I'm sure you were interested in seeing how I prep and how my body transforms (gets bigger and smaller at the same time).

Now I can shoot for 300lbs by early winter and truly come in at 250+ for the next show.

Sorry to hear your not competing this year but good luck n your goalof 300lbs

[Northman]

Have fun being fat and happy with the wife.

[Crusader]

The extra time will allow you to focus on the areas that need attention. Evaluate yourself and leave nothing to chance.Good luck.

[esplendido]

Just for grins and to keep you folks reading in the Masters Forum, my chest workout today:

Bench: warm up, 135x12
225x10
315x5
365x1 (about 100% recovered from radial neuropathy in left triceps)

DB Flies: 120x7
120x6
Incline DB Flies: 90x8
90x8

Pec Deck: (on reverse pec deck machine, but as pec deck)
220x12
220x10

I saved my strength for the DB flies, as they seem to cause more growth in my chest than bench, so I used bench as a warm up into flies.

Weight: 279, can still see abs, but only slightly

[esplendido]

Back today:

Wide grip pulldowns
225 x 12 (warm up)
255 x 10
270 x 8
285 x 7

Seated rows
300 x 8
320 x 7 (had to add 20lb DB to stack to get 320)
320 x 6

Close grip pulldowns
225 x 10
225 x 9
225 x 8

I do back with about 1 minute rest between sets. It's the only body part I train with that minimal rest because it's a very strong body part and needs the exhaustion to properly stimulate it.

[esplendido]

Shoulders tonight:

Smith Machine Military Press:
warm up - 135 x 10
225 x 8
245 x 2

Lateral DB flies:
55 x 10
60 x 7
60 x 6

Front DB flies:
60 x 8
60 x 6
60 x 6

Rear Delts (on reverse pec deck):
290 x 10
290 x 8
290 x 7

Decent workout. Left shoulder was a little tight, so I took it easy on the initial military presses. My shoulders get most of their work from flies, so presses are just warm ups.

[esplendido]

Arms tonight:

Alt DB curl

Warm up: 40 x 10
50 x 10
65 x 10
80 x 6

EZ curl barbell curls
145 x 8
145 x 7

Scott bench (machine)
100 x 6
100 x 7

Triceps pushdowns
warm up: 100 x 12
150 x 10
170 x 10
190 x 3

Cable kick backs (1 arm)
120 x 8
120 x 8

Seated French press (machine)
205 x 12
205 x 10

Weight 280. Good heavy workout. Arms felt strong, especially triceps.

[Baldiewonkanobi]

Agree on the refeed days. Been doin a modfied Keto since last T Giving. My posse kept saying "Palumbo style" which drew me in here. Once I dropped my bodyfat I started a major every 14 days refeed...carb load if you will...I prefer 'Leptin Load'...meal. A long 1-2 hour slowwwww load. Example an entire X large pizza...slowly. With a large pitcher of ice cold sugary root beer with a pint of Hagen Daz vanilla ice cream floating on top to chase the pizza down.

The Leptin hormone can last 2 weeks before it needs to be reloaded.

Rick, I too am an ecto, 6', small boned and in my 70th year. When I was a wee lad 20-25 years ago I had to be 230ish and a pin cushion to win shows. Fortunatly that is no longer the case. At 195 I should be the bull on stage in the Over 70s.

Baldie

[esplendido]

Agree on the refeed days. Been doin a modfied Keto since last T Giving. My posse kept saying "Palumbo style" which drew me in here. Once I dropped my bodyfat I started a major every 14 days refeed...carb load if you will...I prefer 'Leptin Load'...meal. A long 1-2 hour slowwwww load. Example an entire X large pizza...slowly. With a large pitcher of ice cold sugary root beer with a pint of Hagen Daz vanilla ice cream floating on top to chase the pizza down.

The Leptin hormone can last 2 weeks before it needs to be reloaded.

Rick, I too am an ecto, 6', small boned and in my 70th year. When I was a wee lad 20-25 years ago I had to be 230ish and a pin cushion to win shows. Fortunatly that is no longer the case. At 195 I should be the bull on stage in the Over 70s.

Baldie
You'll be a monster at 195 and 70, Baldie. I have a client who is 66 and will be competing in the Masters Nats 2010 in the 60-over class. I admire you guys keeping it up well into retirement age. I hope I can do half as good as you fellows when I arrive in my Golden years! Still "young" and energetic at 52!

[esplendido]

Had a very good week of working out last week. Everything is sore, which is something when you train regularly. Laurel and I pushed it hard for no other reason than it felt right. It's tough, pushing all the time when you're older and have been doing this for awhile.....especially when contest time is a year away.

I remember how I couldn't wait to get to the gym and pound the iron. I was depressed if I missed a day, losing that pump and feeling small....LOL!

Now, I look forward to the days off. I'm not burnt out...just smarter. I know the value of rest and recovery, especially at 52. But it's still hard to resign one's self to the fact that we're not 20-something anymore. Will I be a 280lb monster on stage? Unlikely. Perhaps if I had the knowledge then (20's) that I do now, I would have been a Ferrigno. I would be happy to be a ripped 250 today. And I'm working towards that goal....a reasonable goal, given te circumstances.

The Masters are getting bigger. Especially in the 40-over classes. I have yet to see a SH class man over 235 and ripped, though, so there is still hope for me.

Laurel, on the other hand, is 46 and still has several years that she can grow and be competitive on a national stage in open classes. The women seem to get better with age, especially since the mass monsters are becoming a thing of the past. I am envious of her genetics....perfect symmetry and killer arms and legs. She's a 30 something looking 46 year old, and that bodes well in her favor. I get my real joy in watching her progress and get better, and can't wait to see the package she will present next year.

All in all, it is a good feeling to know that one can train hard and get big and look good even into their mid and late years. This sport is great!

[javaman]

Turned 58 on Sunday and I really feel your pain. Birthday is not my favorite day.

[Rocco1943]

Turned 58 on Sunday and I really feel your pain. Birthday is not my favorite day.

It wasn't my favorite day since I turned 50. But, since hitting 62,63,64,65 and now 66 last month. I love the amazed look on people's faces when the find out my age. Almost, almost makes it worth while.

[GirlyMuscle]

I don't have birthdays anymore. I stopped in my 30s. Sometimes I actually forget how old I am now.

We should stop calling it our age and just call it how many years we've been in this realm. "Yeah, I'm hangin out in this realm for 44 yrs now..."

[gman]

I feel like a teenager compared to you guys, I will be 48 in 3 weeks.

[esplendido]

Had a great arm workout last night, even though I'm fighting severe tendonitis in my right forearm. In fact, I expected to just run through some light biceps work last night, but ended up hitting it heavy.

Warm up: DB alt curls, 40 x 10 and 50 x 10

DB alt curls:
65 x 10
80 x 7

EZ Curl Barbell Curls:

145 x 10
165 x 6

Preacher curls on Machine:

100 x 8 (100lbs on this machine is like 140lb Barbell)
100 x 8
70 x 15

Triceps - warm up, pushdowns 100 x 12

Pushdowns: (on dbl pulley, not triple pulley)
150 x 10
180 x 8
200 x 4

1 arm cable kickbacks: (on triple pulley)
110 x 10
120 x 10
120 x 8

French press machine:
205 x 15
205 x 12
205 x 12

The right forearm warmed up after the second biceps warm up so I hit it hard.

Bodyweight: 280

[Baldiewonkanobi]

I'd love to see that French Press machine....

[figurebre]

Woo hoo! I am going to be the trophy girl at Red River, so I will be the one handing you your trophy!!!!!!! :)

[esplendido]

I'd love to see that French Press machine....

It's great. Really isolates the triceps. It's the only one I've ever seen, and I've been in tons of gyms!

[esplendido]

Woo hoo! I am going to be the trophy girl at Red River, so I will be the one handing you your trophy!!!!!!! :)

FB, I have no doubt I'd win the Masters....but I'm going as a spectator. I'll say "hi" when I see you!

[Aesirian]

Had a great arm workout last night, even though I'm fighting severe tendonitis in my right forearm. In fact, I expected to just run through some light biceps work last night, but ended up hitting it heavy.

Warm up: DB alt curls, 40 x 10 and 50 x 10

DB alt curls:
65 x 10
80 x 7

EZ Curl Barbell Curls:

145 x 10
165 x 6

Preacher curls on Machine:

100 x 8 (100lbs on this machine is like 140lb Barbell)
100 x 8
70 x 15

Triceps - warm up, pushdowns 100 x 12

Pushdowns: (on dbl pulley, not triple pulley)
150 x 10
180 x 8
200 x 4

1 arm cable kickbacks: (on triple pulley)
110 x 10
120 x 10
120 x 8

French press machine:
205 x 15
205 x 12
205 x 12

The right forearm warmed up after the second biceps warm up so I hit it hard.

Bodyweight: 280

Not bad numbers for an "old guy". Don't suppose you have any carbs in that gym bag do ya?! ;)

[HeavyDutyGuy]

Rick,I hope everything stabilzes for you. I hear you, I had a hellish last month, was hard enough just to get in workouts, can't imagine having had to do contest prep on tiop of it. I like your workouts- in bodypart breekdown, sets and reps and strength levels were very similiar. (How does a 1 REP difference on DB flyes strike you?) lol. Good luck with your training!