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fatbackgoal
10-21-2009, 10:18 PM
Ok boys (yes only one man in the competition) and girls,

I am throwing my hat into the ring. This works out well for me because the plan is to do a show next year and this will set me up nicely. Good luck to all and look forward to exchanging ideas.

bigdaddyd
10-21-2009, 10:23 PM
Alright Alright...welcome FBG

gman
10-21-2009, 10:33 PM
Me too FBG I am doing a show in August...welcome to the trash talking Masters' forum...we are getting pretty good at it.

buckimscl
10-21-2009, 10:54 PM
Welcome!

fatbackgoal
10-22-2009, 12:11 PM
Ok I have been talking with my guru and we will be putting the pieces in place over the weekend. Trying to get hotel accomodations squared away now but cant decide how close I want to stay to the event.

esplendido
10-22-2009, 01:03 PM
Ok I have been talking with my guru and we will be putting the pieces in place over the weekend. Trying to get hotel accomodations squared away now but cant decide how close I want to stay to the event.

FBG, I'm a Columbus native, still have family there. It's going to be expensive to stay close to the convention center. If you have a car when you get in, Staying south of downtown is cheaper and still only 10 minutes from the site. There are motels at the south interchange of 71 and 270 for cheap. Days Inn, Travel Lodge...those kinds. They would be listed in Grove City. Downtown is 10 minutes from that interchange.

gman
10-22-2009, 01:05 PM
i am staying at the Comfort Suites Airport. I hope it's not too far from downtown...

esplendido
10-22-2009, 01:08 PM
i am staying at the Comfort Suites Airport. I hope it's not too far from downtown...

Not at all. Again, 10 minutes from the convention center. There's a exit for it that drops you right behind the center.

gman
10-22-2009, 01:16 PM
thanks, Rick...I am getting in at midnight on Thursday night, so figured it would be nice to just stay right there!

was about 115 a night FBG, including the fees. hotels.com

fatbackgoal
10-28-2009, 02:52 PM
Thanks for the info. Looks like we will have 3 guys splitting the room so that will be nice. Doesn't really have to be much more than a place to sleep as most of the time will be at the expo or working out.

Elbows have cleared up so will be hitting it hard starting next week. I hope everyone has enjoyed this little time you have had to imagine you could possibly win. Don't say I didn't give you a chance. Watch out Daryl Dawkins...here comes the real Chocolate Thunder!!!!

gman
10-28-2009, 02:57 PM
Another lamb coming to the slaughter.

buckimscl
10-28-2009, 03:42 PM
Another lamb coming to the slaughter.

Shhhhh G!!! Remember the old saying that fools rush in where angels fear to tread. :)

gman
10-28-2009, 03:44 PM
Can't decide whether I am the fool or the angel yet

Rick Prince
10-28-2009, 11:49 PM
Another lamb coming to the slaughter.

G, looks like three lambs will be holed up in one hotel room.

fatbackgoal
10-29-2009, 05:41 PM
Ok it felt good to get back in the gym after a layoff of a few weeks to let the elbows heal. Still feeling a little bit of pain but that comes with the territory.

Bench press: 135x10( warmup 2 sets) 150x5, 175x5, 190x5
Incline DB press: 5 sets 50x10
BB rows: 5 sets 135x10

I am going to do the Wendler 5/3/1 system and was just trying to get myself back in the groove so went light with the weights. Also using my EFS elbow sleeves for the first time so that was a little different. My right elbow is still tender but will work thru that. The Arnold contest is going against a little of what I am working toward which is a powerlifting meet in late March and April. I still want to do a show so losing the weight slowly is the best plan.

gman
10-29-2009, 05:55 PM
good job getting back into it..

talk to Joe about your elbows...he has a thread now for injuries

buckimscl
10-30-2009, 07:41 AM
Fatback, not sure about the sleeves you're using but I had a lot of elbow problems a few years ago and started using Tommy Kono knee wraps on my elbows. They are a neoprene sleeve but really heavy. I got the idea from Branch Warren and after about 3 months of using them the elbow problem was gone. They were lifesavers!!

fatbackgoal
10-30-2009, 02:16 PM
Fatback, not sure about the sleeves you're using but I had a lot of elbow problems a few years ago and started using Tommy Kono knee wraps on my elbows. They are a neoprene sleeve but really heavy. I got the idea from Branch Warren and after about 3 months of using them the elbow problem was gone. They were lifesavers!!

Thanks Bucki...I got some elbow sleeves from EFT and used them for the first time. It felt pretty good and I think if I follow a more stringent rehab of icing and joint supplementation it should go away.

fatbackgoal
10-30-2009, 02:20 PM
Today was my first leg day since my PRP treatment on my right knee two weeks ago. I went very light and really looked at getting a full motion. Since I want to do powerlifting I have decided to make sure I am lifting by the rules. The damage was:

Squats- 135x5, 155x5, 175x5
Leg Ext- 5 sets of 100x10
Leg Curl- 5 sets of 100x10
Finished with work on the foam roller

The knee felt pretty good and held up for the session. Will continue to take it easy and not force anything. Cardio starts next week so should be interesting.

gman
10-30-2009, 02:23 PM
good stuff FBG...this is a marathon so good idea to take it slow.

fatbackgoal
10-31-2009, 04:26 PM
I got a gift card to Dick's sporting goods and decided I would get a foam roller as Jim Wendler spoke highly about them. After only a couple of days I can't believe I did not get one sooner.

The Arnold will mark one year from when I started my journey to better shape. Here is the progress I have made so far with much more to come. The before picture was taken the Monday following Arnold weekend. The after pic was taken two weeks ago. Got the mass now need to add the conditioning.

gman
10-31-2009, 05:51 PM
what's awesome, legs are bigger now.

Keep going, you got a great build, just let it out!

fatbackgoal
11-02-2009, 12:36 PM
Just a simple little workout of Military press. Elbow held up well, the EFT sleeves are magic

Standing BB Military press: warm up of 65x10 for two sets then 85x3, 95x3, 110x3
Dips BW x10 for 3 sets then BWx8 for 2 sets
Smith machine shrugs: 225x12, 315x12, 315x12, 315x12

Still not feeling 100% convinced about my elbows so pressing movements are being backed off. Since I had taken so much time off I really wanted to make sure I work my way into it. Cardio starts this week with consistency being the key. A wise man once said "Marathon not a sprint"

fatbackgoal
11-03-2009, 04:23 PM
Did not go to the gym this morning but will hopefully hit later tonight. Have ordered my M-Stak and Flex for the next couple of months so eating plan is well on the way. Next purchase will be a stationary bike so I can get cardio done whenever I want to considering the days of 60 minute cardio are just around the corner. I am going to head down the the local Play It Again Sports to see what I can find.

gman
11-03-2009, 04:42 PM
Good work on planning it out and happy shopping,FBG!

buckimscl
11-04-2009, 10:21 AM
Good job bro!

fatbackgoal
11-04-2009, 02:13 PM
Today was deadlift day. Get in do work get out. I really like this Wendler system. Will be interesting to see how much strength I can keep as I begin to diet down and add cardio.

Warm up- 5 minutes on bike
Deadlift: Warmup 2sets of 135x10 255x3, 290x3, 330x6
Good mornings(barbell): 45x12,3 sets of 65x12

This was the first workout using the APT single ply knee sleeves. Man these are sweet. Gave a nice secure feel and support. Also deadlifts were done in sumo style as that is the way I will lift in the meet in March. Don't know if I have said but will be entering a push/pull meet. Don't expect to set the world on fire, just want to go for the experience.

Down4whatever
11-04-2009, 05:14 PM
Subbing to all the challenge threads!! :yep:

blu2xtreme
11-04-2009, 11:10 PM
Stopping by to say hi
I'm Blu by the way a wayward friend of a few of these guys :hypno:
Good luck with the challenge:)

freebirdmac
11-04-2009, 11:16 PM
Here to say you are not limited to cardio 3x week :D

gman
11-05-2009, 06:36 AM
embrace the cardio pain...

it only sucks for a while each day...

If you think it's bad now, wait until a month out! I won't even tell you how much we will be doing then.

Have I tortured you enough yet? I can keep going....

fatbackgoal
11-05-2009, 07:40 AM
embrace the cardio pain...

it only sucks for a while each day...

If you think it's bad now, wait until a month out! I won't even tell you how much we will be doing then.

Have I tortured you enough yet? I can keep going....

I am well aware of what lies ahead. I just got off a program where I worked up to 2 hours daily for 6 days a week. Not looking forward to that coming back. The only thing that made it bearable was having tv's on the cardio equipment.

fatbackgoal
11-05-2009, 07:42 AM
Stopping by to say hi
I'm Blu by the way a wayward friend of a few of these guys :hypno:
Good luck with the challenge:)

Thanks for stopping by and it takes a strong woman to admit to being a friend to some of these characters!! Best of luck with your journey as well.

fatbackgoal
11-05-2009, 07:43 AM
Here to say you are not limited to cardio 3x week :D


So very nice of you to be so generous!!!

bigdaddyd
11-05-2009, 09:43 AM
I am well aware of what lies ahead. I just got off a program where I worked up to 2 hours daily for 6 days a week. Not looking forward to that coming back. The only thing that made it bearable was having tv's on the cardio equipment.
AMEN to that. I have cardio machines in my basement with tons of movies and Thankfully NETFLIX and PS2 games

gman
11-05-2009, 10:56 AM
let's all make sure we don't watch man vs food while doing this cardio.

fatbackgoal
11-06-2009, 06:08 PM
Today was chest and although there was a twinge in the elbow to start it did go away. I am going to make sure I warm up thouroughly to get the blood into the elbow.

Warm up with pressdowns not a lot of weight just working kinks out

Bench press: 2 sets 135x10 145x8-all warmup
185x3, 205x3, 225x6
DB Incline: 60x15, 60x13, 50x15, 50x15,40x15
DB Rows: 60x10, 4 sets of 80x10

Looking back I probably should have done flat db since I am going for strength. Getting a good pump in the workouts and the weight and reps don't seem like a lot but know this is just the first cycle and can adjust later.

fatbackgoal
11-07-2009, 08:57 AM
let's all make sure we don't watch man vs food while doing this cardio.

Sometimes it can be fun to watch so I can dream about what I am going to eat for a cheat meal!

gman
11-07-2009, 09:02 AM
Sometimes it can be fun to watch so I can dream about what I am going to eat for a cheat meal!

It's like torture though right now...

how are you joints holding up?

SInce I upped my fish oil to 6 a day and started the MSM, my tendinitis is way down. Never ended up using ice on it at all and it still is getting better.

blu2xtreme
11-07-2009, 11:08 AM
Good Morning ...at least we didn't terrorize your thread last night:)
Your time will come:p

fatbackgoal
11-07-2009, 04:10 PM
Good Morning ...at least we didn't terrorize your thread last night:)
Your time will come:p

I will be waiting.

fatbackgoal
11-07-2009, 06:41 PM
Ok today was legs and hit them in the afternoon. Nothing big but just trying to get the body back into the groove of doing squats and taking care of my knee.

Squats (warm up with bar and 135) 140x3, 170x3, 205x8
Leg ext: 5 sets of 110x10
Seated leg curl: 5 sets of 110x10

Cardio only on Sunday and I start my run of Universal M-Stak. I will also be cleaning up the diet and hitting it hard. Other than that just waiting for the thread hijackers to arrive.

buckimscl
11-08-2009, 10:35 AM
Hmmm, the midnight club could be hitting your thread very soon!!!

blu2xtreme
11-08-2009, 10:57 AM
Hmmm, the midnight club could be hitting your thread very soon!!!

How did we miss his thread :confused:
Morning fbg

fatbackgoal
11-08-2009, 01:26 PM
Hmmm, the midnight club could be hitting your thread very soon!!!


I think a good name for this group would be the "Midnight Runners"!

fatbackgoal
11-08-2009, 01:27 PM
How did we miss his thread :confused:
Morning fbg

I am easy to miss, I don't really stick out in a crowd.

fatbackgoal
11-08-2009, 01:29 PM
This morning was 45 minutes on the elliptical then 200 reps of various calf raises. With all the dedication and hard work being put into this contest by everyone I know I am going to have to bring the BIGGEST most CONDITIONED package. It is the return of the big man. If I can bring a natural 250 conditioned pounds to the contest I will be happy.

buckimscl
11-09-2009, 12:02 AM
Hmmm, the Midnight Runners are here!!

blu2xtreme
11-09-2009, 01:13 AM
Hmmm, the Midnight Runners are here!!

Sunday night raiding just not the same:dunno:

buckimscl
11-09-2009, 01:14 AM
Guess not Blu. why do you think that is?

fatbackgoal
11-09-2009, 01:29 AM
Trying to get things together for the morning. Sorry I missed you guys.

buckimscl
11-09-2009, 01:29 AM
What's up FBG!!

fatbackgoal
11-09-2009, 01:32 AM
What's up FBG!!

Not much. Sitting here hungry getting ready to go to sleep. Realized I need to get on it as I have ballooned back up but have also decided to stay off the scale and just go by how I feel and look. Trying to figure out what I am shooting for in Columbus. Will not be shredded but if I could be about 5% away from show condition that would be great. With my height if I am carrying some muscle the look will be good.

buckimscl
11-09-2009, 01:34 AM
That sounds good. Fit always tells me to lean out and quit worrying about what the scale says. So that's what I am trying to do. Bro, if you come to Columbus and look better than the pics you sent me then you accomplished something.

MsGuns
11-09-2009, 02:13 AM
Hey FBG
GREAT you are takin on this challenge too...
did you ever get in touch w/ Ernest? Im dieting and cant remember if you told yah or nah!

gman
11-09-2009, 06:25 AM
still think it would be cool to take all the beginning weights minus the weigh ins at the arnold.

I know it's not a weight loss contest, but that would be impressive I think.

buckimscl
11-09-2009, 07:08 AM
I bet it will be G.

fatbackgoal
11-09-2009, 07:11 AM
MsG- I did get in touch and sent him an email but didn't hear back.

Bucki- Always trying to improve. I have made some good progress over the last 6 months and just want to keep it going. I know I will probably never be happy with where I am but that is probably true of most people that lift weights.

gman
11-09-2009, 10:48 AM
I bet it will be G.

inches off the waist would be even more impressive!

fatbackgoal
11-09-2009, 07:53 PM
Hitting Military press this morning and just started Universal M-Stak.

Standing Military press (warmup barx12 2 sets, 65x8) 95x5, 105x3, 115x10
Dips(all bodyweight) 10 reps, 10, 7, 8, 6, 7 (50 ttl reps was the goal)
Chins(done on smith with feet on block laying flat) 10, 8,6,6,5
Hammer machine shrugs 180x15, 180x15, 180x15, 180x15, 180x15

Felt really good and like the fact that I am lifting some decent weight. I obviously set my marks to low but can adjust my next cycle.

Hey fitbody- what are your thoughts on HIIT cardio as opposed to longer sessions at a steady heart rate? I have been doing the long slow steady and wonder if a 6-8 weeks of HIIT would help me out.

Down4whatever
11-09-2009, 10:44 PM
Hitting Military press this morning and just started Universal M-Stak.

Standing Military press (warmup barx12 2 sets, 65x8) 95x5, 105x3, 115x10
Dips(all bodyweight) 10 reps, 10, 7, 8, 6, 7 (50 ttl reps was the goal)
Chins(done on smith with feet on block laying flat) 10, 8,6,6,5
Hammer machine shrugs 180x15, 180x15, 180x15, 180x15, 180x15

Felt really good and like the fact that I am lifting some decent weight. I obviously set my marks to low but can adjust my next cycle.

Hey fitbody- what are your thoughts on HIIT cardio as opposed to longer sessions at a steady heart rate? I have been doing the long slow steady and wonder if a 6-8 weeks of HIIT would help me out.

Good looking workout!! Just curious why you mix chest/shoulder/back/traps?

How's your energy? How are your calories looking?

I know you didn't ask me, but I would mix up the cardio. Do HIIT on days you feel extra energy and LISS on low energy days.

fatbackgoal
11-10-2009, 02:10 PM
Today was deadlifts. Last week I went with the sumo style but that just didn't feel comfortable. Today I went with the traditional style.

Deadlifts: (warm up 135x8, 205x3) 275x5, 315x3, 345x8
Good morning: 65x12, 65x12, 65x12
Hanging leg raises: 5 reps, 5 reps

Couple of things:
- Deadlifts felt really good. The APT knee sleeves I got felt really good and provide just a little support but keep my knees warm.
- I DID HANGING LEG RAISES-the proper way. Can't believe I was able to keep my big a@@ up. I finally get to work these muscles you call "abs"?
- The Wendler system says next week should be a deload week but I am thinking that since I put my starting weight so low I will just go into the next cycle. The only problem is I am not sure what to set the weight at.
- Not really feeling anything on the good mornings so I will be switching them out.

Currently I am taking the following supplements:
Universal Uni-Liver
Omega 3 capsule
Animal M-Stak
Animal Pak
Animal Flex

I was listening to an interview with Layne Norton and I think I am going to add two sessions of HIIT cardio to my week so I will have 4 slow, 2 HIIT and off on leg day. Diet is getting dialed in daily. I am getting that constant hunger feeling but not starving.

gman
11-10-2009, 02:14 PM
you are on a roll FBG...dial it in. I need to cardio like that too...a couple of days of intervals would work wonders. Look at the olympic sprinters, they are ripped

buckimscl
11-10-2009, 03:39 PM
Good job FBG.

fatbackgoal
11-10-2009, 05:27 PM
you are on a roll FBG...dial it in. I need to cardio like that too...a couple of days of intervals would work wonders. Look at the olympic sprinters, they are ripped

Thanks! I just think that I had done so much long session cardio I needed to switch things up. I think I will also start adding sled pulls, tire flips and car pushes.

fatbackgoal
11-10-2009, 05:28 PM
Good job FBG.


thanks

buckimscl
11-10-2009, 11:04 PM
Thanks! I just think that I had done so much long session cardio I needed to switch things up. I think I will also start adding sled pulls, tire flips and car pushes.
Gonna Strongman things Bro?

fatbackgoal
11-10-2009, 11:32 PM
Gonna Strongman things Bro?

Just feel like mixing it up. I think if you use the muscles differently you may get some different shape.

buckimscl
11-10-2009, 11:43 PM
Just feel like mixing it up. I think if you use the muscles differently you may get some different shape.
Your on point there! Rob da Strongman does that crazy kind of stuff.

fatbackgoal
11-12-2009, 12:08 PM
Bench press day this morning. Dragging a little bit from what feels like a cold coming on but amazing what a packet of M-Stak can do for you.

Bench press: (warm up 2 sets 135x10) 185x5, 210x3, 235x8
Incline DB: 60x15, 60x15, 50x15, 45x14
bb bent rows: 4 sets of 135x10

Everything felt real good today. Don't know if the M-Stak would really have an effect after only 4 days but I feel pretty good lifting the weight. I watched a video of Flex Lewis doing bent rows where he pulls the weight a little higher to his chest and this really worked. I have been downing a shake only about 45 minutes before training but I think I may add some oatmeal as I was starting to get real hungry during the inclines. Need to order a belt but can't decide where to get it from. Also thinking about trying some Crealyze.

MsGuns
11-12-2009, 02:40 PM
MsG- I did get in touch and sent him an email but didn't hear back.

Bucki- Always trying to improve. I have made some good progress over the last 6 months and just want to keep it going. I know I will probably never be happy with where I am but that is probably true of most people that lift weights.

really, send it again...
put your gurlfriend from Tx told me to contact you...in the subject area...
LOL

Who have you been workin w/?

fatbackgoal
11-12-2009, 09:30 PM
really, send it again...
put your gurlfriend from Tx told me to contact you...in the subject area...
LOL

Who have you been workin w/?


I am working with Tom Fuller out of California.

fatbackgoal
11-13-2009, 02:36 PM
Ok things have changed slightly. I spoke it over with my prep guy and I will not be cutting toward the Arnold. I really want to do a powerlifting meet and there is a good tested show only an hour from where I am at the end of March. I need to put quite a bit of size on so prepping for this will actually help me achieve that. But just so you know I will still come in looking like someone from every man's nightmare and every woman's dream.

fatbackgoal
11-14-2009, 03:23 PM
A quick workout today, just trying to get it in along with son's hockey practice and haircuts. This was the last buildup of my first wave using 5/3/1. I know my max numbers were set low especially with the squat but wanted to see how the knee held up. Will now pick numbers that are more in line with what I am lifting and really push myself.

Squats( warm up with light single leg extensions then one set 135x5) 145x5, 175x3, 205x10
Leg press: 3 sets of 5plates each side for 10 reps

Feeling good and will now hit it hard building up to next March. Tomorrow will be sled drags and maybe some car pushing.

buckimscl
11-14-2009, 03:51 PM
Loving the squats FBG!

fatbackgoal
11-15-2009, 01:42 PM
Easy day today. Took my 8 year old son out with me and we did some work with sandbag carries, tire sled drags and hills. Nothing like spending time with your kids outdoors doing something physical.

fatbackgoal
11-16-2009, 10:19 AM
Ok..feeling good this morning and went in and hit the military press hard. Still need to work on my pre-workout meal in the morning. Currently I am just having a shake with roughly 40 g Pro but I might add some oatmeal to the mix.

Stand BB Military press (warm up bar only then 65x10) 90x5, 105x5, 120x10
Dips BWx13, BWx10, BWx10, BWx8
Chins (neutral grip) BWx5, BWx4, BWx4, BWx3
BB Shrug 4 sets of 225x10

Not a lot of reps on the chins but just wanted to get used to pulling my weight up. I will switch between these and chins on the Smith with my feet supported. Dips are feeling good and it may be time to add some weight here soon. Feeling good and excited about what I can do over the next 4-5 months if I stay steady with the weight and get the food dialed in. Going to shoot for the most improvement prize in Columbus and sure I can do it if I bring in the mass with good but not contest condition.

fatbackgoal
11-17-2009, 05:12 PM
Short and sweet today with deadlifts on the menu. I got to the gym late so only had time to hit my deadlifts and hanging raises.

Deadlifts (warm up with 135 and 225 working on form) 250x5, 285x5, 325x6
Hanging leg raises 3 sets of 5 reps (know that is not alot but a good start and working my way up)

Can really feel my strength going up while on the M-stak. Thinking about adding the Big Ant workout drink back into the mix. Tomorrow is cardio HIIT style, gonna give it a run.

gman
11-17-2009, 05:17 PM
good work on the deads.

I always say I am going to do HIIT soon, but for some reason never do.

I think it burns off fat really well.

fatbackgoal
11-19-2009, 12:45 PM
Well when the day first started I couldn't see it being anything but bad. We had folks at the house last night so did some panic cleaning. Moved my protein tub and this morning couldn't find. How does one lose a giant oil drum size tub of protein powder. I headed to the gym to hit chest not sure what to expect. Popped on Pandora and the first three songs were Ratt, Kiss and old school Van Halen. It was on from there!!!

Bench press: Warm-up (bar for 10, 95x10, 135x6- I am really trying to get my form down)
175x5, 205x5, 230x7
DB bench: 4 sets of 60x15 then 60x12
DB rows: 5 sets of 80x10

Feeling really good and just trying to get that good solid base built. Big frame can take a lot of muscle so just trying to pack it on. I am going to add cardio as I want to be around 270 for the Arnold. If you squint real hard in a low lighted room you can almost see the foundation of a halfway decent body.

gman
11-19-2009, 12:57 PM
did your guest steal the drum? lol

look in the bathtub.

solid training, good basic compound movements!

Baldiewonkanobi
11-19-2009, 03:12 PM
:confused:......is your dog farting a lot?


Baldie

fatbackgoal
11-20-2009, 01:10 PM
Found the protein powder. It was under the kitchen sink, would have never thought to look there. Legs today. Working on making sure I have proper form for powerlifting so concentrating on getting deep.

Squat WU 135x5 150x5, 170x5, 190x8
DB lunge with 20lbs 2 sets of 24 lunges
Leg Ext 2 sets of 100x10
Leg Curl 3 set of 100x10

This weekend will be cardio. Looking back I think I have set the right numbers for my maxes in this system.

fatbackgoal
11-21-2009, 08:50 PM
Banged out cardio today and getting ready for tires, sandbags and car pushin tomorrow morning.

fatbackgoal
11-23-2009, 01:17 PM
Well was unable to hit the strongman gpp as I got hit with the crud that is going around. May see how I am feeling later and hit shoulder pressess, chins and dips. I hate being sick but probably means I wasn't taking care of myself like I should.

fatbackgoal
11-24-2009, 07:27 PM
Still have whatever is going around and unable to hit the gym. Feel like crud and just hoping I get over it quickly so I can get back in the gym. March will be here before you know it.

gman
11-24-2009, 07:49 PM
get well soon FBG

this crud is hitting everywhere at once.

fatbackgoal
11-27-2009, 11:21 PM
Well yesterday I was finally able to get back into the gym and it felt good. While the time off is good for the body in my mind it just does something to me especially when I have a good string of workouts going. Did an AM and a PM workout yesterday hitting shoulders first then back. I had to use the express facilities of my gym since the main ones were closed. Not as good a selection of exercises but good enough to get work done coming off being sick.

AM: Shoulders
Smith military press: 95x10, 135x10, 155x8, 175x8, 205x3
Dips: BWx10, BWx8, BWx9,BWx8
Smith machine pullups(lateral) BWx8, BWx6

PM:Back
Nautilus deadlifts: 1plate each side X10. 2Px10, 3Px10, 4Px6
smith rows: 135x10, 225x8, 225x8, 225x8
Reverse hypers: BWx10, BWx10

Started feeling the pain again in my right elbow so pulled back a little. I just wanted to make sure I got some work into these areas. Stayed pretty controlled over thanksgiving dinner.

fatbackgoal
11-27-2009, 11:26 PM
Today back in the gym and hitting chest.

Bench press: 135x10, 135x10(warmup) 190x3, 210x3, 240x6
DB bench: 70x10, 70x10, 90x10, 90x8
Lat pulldown: 100x10, 150x10, 150x10

Elbow was still feeling a bit off so shut it down. Tomorrow will be legs. Finally starting to get some thickness built up which was one of the major things I wanted to accomplish in this run.

fatbackgoal
11-28-2009, 11:33 PM
Legs were the order of the day today. Really trying to focus on bringing up my quads and hoping the extra effort put into leg work will show in the upper body as well.

Warm up: Foam roller then leg ext for 3 sets of 10 with 100 lbs
Squats: Warm up with 135x10 for 2 sets
160x3, 185x3, 205x7
Leg Press: 5 plates a side for 10, 6Px10, 8Px6, 9Px6
Leg Curl: 105x10 for 4 sets

Feeling good but will see how we are in the morning. Cardio then crank it up next week with new wave.

fatbackgoal
11-30-2009, 12:01 PM
Feeling a little off this morning and I don't know why. Feels like it is going to be a struggle to keep anything down. Have not felt right in over a week so it better clear up pretty quick.

Standing Military press: Warm up with bar then 65 for a couple sets
105x5, 120x3, 135x6
Dips: 3 sets of BW times 10
Chins (close neutral grip): 3 sets of BW times 4. Just trying to work on full range and force my body towork for these.

Got out of the gym as I said earlier was just not feeling right. Workouts are going good and can definitely feel that I am getting stronger and possibly adding some size. Will not be shredded for the Arnold but if I can come in big and thick and ready to roll for contest time later in the year that will be perfect. Number 1 goal is to to what they say is to difficult- pack good size on a 6 foot plus bodybuilder au natural.

gman
11-30-2009, 12:11 PM
Hope you feel better, it seems we have all been struck in the past couple of weeks.

Improving as much as we can is the ultimate goal...I know you will do well at that by the Arnold

fatbackgoal
12-01-2009, 12:25 PM
Tuesday is here so that means deadlifting :yep:. I am really liking this move as to me it is a true test of your overall body and lets face it nothing looks more impressive to me than someone lifting heavy weight off the floor then letting it crash down. I am not in that group yet but getting there.

Deads: warmed up with 135 and 225. 285x5, 325x3, 365x5
Good mornings: 4 sets of 10 with just the barbell
Hanging leg raise: 3 sets of 6 (working up on these)

I really paid attention to my form on the deadlifts. Last week one of the trainers told me I was rocking so I went back and watched the "starting strength" dvd again and that helped alot. Gonna complete the last two days of this wave then for the month of December do the "big but boring" routine for the 5/3/1. In January will start the cut for the Arnold.

gman
12-01-2009, 12:33 PM
365 is no joke FBG, good job.

fatbackgoal
12-03-2009, 03:07 PM
Chest today and feeling good. While strict form has you lighten the load when you do hit that groove it feels great and everything feel lighter.

Warmed up the shoulders with some small dumbbell work then did the pec dec machine to top everything off

Bench press: 2 sets 135x8(WU) 205x5, 230x3, 255x4
Incline DB press: 3 sets of 80x10
Kroc BB row: 3 sets of 135x10

I probably should and could have gotten more reps on the last set of benches but didn't had an inexperienced spotter and didn't want to chance it. Kroc rows were a little bit different but felt really good.

Been eating big to get big and I think it is starting to show. Will be cutting down here shortly and changing over the workout slightly to the bodybuilding version of 5/3/1. If I can keep progressing with the weight increase regardless of the amount then I will be happy.

fatbackgoal
12-04-2009, 05:16 PM
Rough morning in the gym. Went out with my wife to her company holiday party last night but did not have anything to drink. This morning just did not feel it happening. It had nothing to do with the fact it was leg day as I have had some really good sessions lately. Not a whole lot to write about so here it is.

Squats: 175x5, 195x3, 220x7
leg press: 5 plates x 10, 7 plates x 10 (shut it down as my legs were dragging)
leg ext: 4 sets of 100x10

Progress has been going well and today was the first day I have been on the program that I just wasn't feeling it. Next week I may do the suggested deload week then come back from that. I will once again need to refigure my max weights to plug in.

I think over the next couple of weeks I am going to do some research and look for a prep coach to help me with my prep for 2010.

buckimscl
12-04-2009, 11:43 PM
Good job FBG

fatbackgoal
12-06-2009, 11:33 PM
I am going to go with my deload week this week then plug the following maxes into the formula:

Military press: Current-155/New-170
Bench press: Current-300/New-310
Deadlift: Current-425/New-450
Squat: Current-255/New-275

Also I am going to switch over to the bodybuilder template.

fatbackgoal
12-08-2009, 07:39 AM
They say the mother of all storms is going to hit us over the next couple of days so don't know how much I will get in the gym. Luckily I have a weight set in the garage and it is my deload week so should be able to get some work in. Looks like cardio will be in the form of snow shoveling.

gman
12-08-2009, 12:16 PM
snow shoveling, never did it in my life. I bet it's intensely painful

fatbackgoal
12-09-2009, 07:27 AM
Another round of cardio snow shoveling then off to work.

Fitbody thanks for the input and feedback.

Baldiewonkanobi
12-09-2009, 08:01 AM
Getting ready for a contest I uncovered this cabin by myself in the High Sierras 5 hours north of L.A.. Awsome cardio. There was zero snow on or around the cabin when I was done.

Baldie

fatbackgoal
12-09-2009, 05:27 PM
Yesterday was just deload week on the program. Worked Military press, deadlifts and dips. Nothing to write home about.

AnglicanBeachParty
12-09-2009, 09:55 PM
snow shoveling, never did it in my life. I bet it's intensely painful

I'm the only guy on my block without a snow blower. Shoveling snow can be a pretty good full-body workout. I usually end a session quite drenched in sweat. But the part I don't like is the twisting of my lower back under load (to get the snow dumped off in the proper location). That gets old real quick.

fatbackgoal
12-11-2009, 10:24 PM
Today was just a deload session of chest. No big numbers just working out reps with moderate weight of 185, 195 and 205. Inbetween sets was doing assisted chins with a wide grip and getting a great pump. I am going to add these back to my workout. Finished up with 3 sets of Nautilus incline and 3 sets of wide grip pulldowns where I really paid attention to strict form and slowing down the reps.

buckimscl
12-11-2009, 10:35 PM
Nice workout FBG!

fatbackgoal
12-14-2009, 03:53 PM
I have to admit that the feeling of lifting some heavy weight is outweighing the desire to cut the weight. I know I need to but hard to convince myself that doing it now will actually help me out in the long run. Just need to draw that line and get it done.

freebirdmac
12-14-2009, 09:43 PM
It's a tough time of year to lean out :)

fatbackgoal
12-17-2009, 12:19 PM
Time to get caught up on the workouts that I was able to get in so far this week. Sorry for not being more timely but will do better in a week.

12/15/09

Deads: warmup with 135 and 225 for 3-4 sets really working on form
265x5, 305x5, 345x8
Seated rows: 135x10 for 4 sets(emphasize a good stretch pull with back)
Good Mornings: 45x10, 65x10, 65x10

I love to deadlift and it was feeling good. With the heavier work I have been doing I can really tell a difference in my grip strength. I need to concentrate on my form as I have a tendency to rock back and forth and not bring the weight up in a straight line.

12-16-09

Military press: couple of warm up sets 100x5, 115x5, 130x10
Dips: BW times 10 for 4 sets
lateral pullup: BWx8, BWx8, BWx6
DB side Lateral: 20x10 for 4 sets

Delts, lats and upper chest are finally starting to get some size and shape. Just need to work on losing the love handles to show some taper.

fatbackgoal
12-19-2009, 08:24 PM
Really good day today in the gym. After taking my son to hockey practice I was able to get in a good chest workout.

Bench press: 4 warmup sets then 180x5, 210x5, 235x7
Incline with towel wrapped around bar: 4 sets 135x10
Tbar rows: 2plates x 10, sets of 3 plates x 10
tri pushdowns: 2 sets 70x10, 2 sets 60x10 (right elbow really tender on these today)

I switched things up and added some exercises I have not used on the program. I am trying to get 4 shakes in today and so far have had 3. Cardio shall begin next week and I will be cranking up the contest prep full gear. Would like to get on stage for at least 2 shows next year.

gman
12-19-2009, 08:36 PM
good work, FBG...what does it do to wrap a towel around the bar?

fatbackgoal
12-19-2009, 08:40 PM
good work, FBG...what does it do to wrap a towel around the bar?

Thanks and good to see Blu took it easy on you in Sin City. Wrapping the towel makes the bar thicker which works on grip strength in the forearms. This was the first time I have used them on a pressing movement. It works really well with barbell or dumbbell rows.

fatbackgoal
12-21-2009, 10:01 PM
Ok let's start with yesterday. Due to work being crazy right now I had to switch things around and get a leg workout in on Sunday. The bad thing was I had to do it at the express workout facility that has no barbells. Had to make due and get on with it.

Smith Squats wide stance: warmup 135x8(2 sets) 160x5, 185x5, 210x8
back raise(holding 25 pound plate): 25x12(4 sets)
lunges: 2 sets of 20 holding 25 lb plate in each hand
Leg ext:4 sets of 100x20

I really like the feel of the wide stance squats. I know a lot of people say don't do smith squats but they felt good. I may add them in here and there.

fatbackgoal
12-21-2009, 10:28 PM
Today was a good day focusing on military presses.

Military press: couple warm up sets then 105x3, 120x3, 140x7
Dips: BWx10 for 5 sets
DB rows: 80x10 for 4 sets
Tri Ext: 80x15 for 4 sets

I think the presses are really helping me get growth on my delts which will help the taper once I lose this gut. I wanted to add weight to the dips but they didn't have a belt for big boys so luckily a guy I workout with sometimes is going to let me borrow his.

Soreness today from the leg workout yesterday but a good sore. I may have to jump in the hot tub on the porch and have a soak. Tomorrow will be deadlifting and chiro appointment. I am looking for a massage therapist that does ART as that seems to have some real benefits for bodybuilders. Also going to put together my list of supplements I will be ordering to take me up to the Arnold. Need to find a good protein and glutamine powder. I may also give Gaspari Novadex XT a run.

fatbackgoal
12-22-2009, 05:26 PM
Feeling good day as it was deadlift day. Did not have a lot of time and my legs were still feeling sore from Sunday so I decided to drop the leg presses that were supposed to be done at the end of the workout.

Deadlift:135x5(2 sets) 225x5, 285x3, 325x3, 365x10(PR!!)
Leg Curl:4 sets of 80x10(slow pace squeezing at the top)

The deadlifts felt real good and have to say there was no issue with my grip which was the trouble when I started the program. Maybe just maybe I can get some size on my back and legs. The weird thing today was that looking in the mirror with my belt on gave me some real inspiration. I actually saw some taper which tells me if I put my nose to the grindstone (or treadmill) and drop the weight I have a real chance of looking halfway decent. Went to the chiropractor in the afternoon and although my regular guy wasn't there was still able to get a nice adjustment. Real wierd how once you find a good chiro you are almost afraid to go to anyone else.

gman
12-22-2009, 05:29 PM
good job on the deads...my favorite exercise. I think it's because I got better at them so quickly once I finally started doing them!

fatbackgoal
12-24-2009, 07:13 PM
Since I was off today I went into the gym about 3 hours later than I usually do. Holy weightbelt Batman. Place was packed but luckily folks were staying off the machines that build muscle.

Bench: 135x10, 135x5, 195x3, 225x3, 250x5
Incline bench: 135x10, 155x10(4 sets)
Lat Pulldown neutral wide grip: 120x10, 150x10, 200x10, 250x10
Tri rope pulldowns: 75x10 (3 sets)

My right elbow was really hurting on the pulldowns. It was hurting a bit during the bench press but once I widened my grip it went away.

The real news of the day was my wife closing on her first house. She has put up with so much for me to go through this crazy lifting schedule and it was nice to see her doing so well with her new profession. I am very proud of her!!

gman
12-25-2009, 12:16 AM
that's awesome FBG, congrats to your wife

AnglicanBeachParty
12-25-2009, 10:55 AM
Since I was off today I went into the gym about 3 hours later than I usually do. Holy weightbelt Batman. Place was packed but luckily folks were staying off the machines that build muscle.


I love when that happens!

buckimscl
12-25-2009, 12:31 PM
Checking in FBG!

fatbackgoal
12-25-2009, 01:34 PM
that's awesome FBG, congrats to your wife

Thanks. She has been very supportive of me so I was very happy that this day finally came. She is doing really well and I feel she has found something she loves and is good at.

Your progress is coming along nicely!

fatbackgoal
12-25-2009, 01:35 PM
Checking in FBG!

Thanks for swinging by. Doing pretty good and just starting to dial in the cardio and diet. I won't be anything spectacular at the Arnold but you should see some improvement.

buckimscl
12-25-2009, 01:38 PM
Thanks for swinging by. Doing pretty good and just starting to dial in the cardio and diet. I won't be anything spectacular at the Arnold but you should see some improvement.
Hey we just want you there. The Masters will be hitting Columbus hard!!

fatbackgoal
12-27-2009, 09:51 AM
Just finished shoveling another round of snow which was good warmup for legs today. Off to trounce through the snow and hope people have somewhat retained their senses driving in this stuff.

fatbackgoal
12-27-2009, 09:52 AM
Hey we just want you there. The Masters will be hitting Columbus hard!!

Thanks and yes the Masters will own the joint.:yep:

gman
12-27-2009, 09:53 AM
Snow? What does it look like?

fatbackgoal
12-28-2009, 02:52 PM
Ok the holidays are over and time to press the gas pedal. New year will be best year. Have really made a lot of improvements I didn't think were possible and those have me excited about what is yet to come. Yesterday was a makeup leg day so tried to make the best of it.

Squats: 135x5(2 sets warmup) 175x3, 200x3, 225x10
Back Raises: 4 sets of 10 holding a 25 lb plate
Seated leg curl: 4 sets of 110x15
Leg ext: 4 sets of 125x15

Really good feel to my legs. I know the weights are nothing but if you had told me I would be doing 225 for reps with the way my knee was feeling I would have told you that you were crazy. Dropping the weight and getting the form down has really helped. The next week will be spent getting the eating plan in place and stocking up on supplements. Trying to find a good protein powder at a good price so we will see what happens. Probably the biggest change I will be making is getting more sleep at night. Gonna give it a go of trying to cut out the tv and see how my body responds to more sleep.

gman
12-28-2009, 02:54 PM
2010 will be our best year yet, FBG

Suggestion on low cost protein powder. Scivation Whey is about $60 for 10lbs, it is not WPI, but it is good tasting and low carb. Chocolate is their best flavor

fatbackgoal
12-28-2009, 11:28 PM
Military press day:

Standing military press: (warmup sets of 95x5) 115x5, 130x3, 145x5
Dips: 4 sets of 10 reps with 25 pound plate around waist
Tbar row: 4 sets of 10 reps with 4 plates
Vbar pushdown: 4 sets of 15 reps with 120

Good workout tonight as the Shock Therapy kicked in. Thanks Jeremy for letting me use your dip belt as the added weight really made a big difference. Gonna get some rest in tonight as i have a big deadlift day coming in the morning.

fatbackgoal
12-29-2009, 12:31 PM
Deadlift day today so I was really pumped. Adding Shock Therapy before workout. Not a whole lot in the workout as I had done legs on Sunday and after the deadlifts would like to give them a rest.

Deadlift:135x5, 225x5, 225x5, 310x5, 345x3, 385x10(PR)
Leg curls: 2 sets of 120x15, 2 sets of 100x10

That was it time to go to work. I did have shortstack video the 385 set and I will be posting to get feedback on my form. After looking at it I think I am not using my legs enough to start driving the weight off the floor. Crazy to think that on 7/25 I struggled to get 405 off the ground for 1 rep. I did not really add deadlifts to my program until I started the Wendler program the first week of November. Now to bring up the squat and all will be good.

gman
12-29-2009, 12:53 PM
holy smokes, 10/385! Wow.

You could pull 425 easy for 1-3 reps.

Baldiewonkanobi
12-29-2009, 01:11 PM
Shock Therapy?? You stick your finger into an empty lite socket then lift?

I wonder how a Defib would work??.................:hypno:"CLEAR":hypno:


Baldie

fatbackgoal
12-30-2009, 08:44 AM
Trying to put in the video of my deadlift but not working. Will keep trying.

fatbackgoal
01-01-2010, 09:55 PM
Well I was a good boy last night and stayed in. My wife had to work at her job at a nice restaurant so I waited for her to get home with some leftovers and we shared a bottle of bubbly. This morning it was up and at them for bench press day.

Bench press:135x5, 135x5, 205x5, 235x3,265x5(pr)
Rack chins(on Smith machine): 4 sets of BW x 10
Incline bench: 135x10, 155x10, 185x10, 185x10
Overhead Tri Rope Ext:4 sets of 100x15

Good session today. The bench work went up pretty well. I had talked myself out of using the 185 for all my sets of incline then I heard BigAl's voice telling me to not be a pussy and put the weight on the bar and look what happened, I nailed them. Thinking of skipping the deload week next week when I add in my M-Stak cycle. Tomorrow is legs and will be using a wider stance to give it a go.

fatbackgoal
01-11-2010, 02:36 PM
Ok I have been out of the loop for the last week as I wanted to give my shoulder a chance to take a rest and do some healing. So here are the new numbers for the next cycle:

Bench: 325
Deadlift: 500
Military P: 185
Squat: 300

I know that eventually I will need to start pushing the weight on squats but right now it is going good and I don't want to push things.

AnglicanBeachParty
01-11-2010, 02:43 PM
Hey man, good to see you post again!

Staying strong, I see ...

gman
01-11-2010, 02:46 PM
FB, good work, rest is good sometimes and we mostly forget to do it.

fatbackgoal
01-13-2010, 08:59 AM
Ok so the Arnold weekend is just around the corner and we are cutting to that goal but I have a confession. I have not been cutting. Since I have started on the Wendler program my strength has really gone up. My fear was that a cut would stop that progress so I have kept on (only added about 5-10 pounds and have stayed there). I know I need to start cutting if I want to do a show later in the year but something is saying keep on this route and ride it out.

Sorry about that venting you can now return to your regularly scheduled program.

fatbackgoal
01-18-2010, 12:28 AM
Ok I have been away for a little bit but did get some workouts in. Soccer training has started again so coaching 3 nights a week and trying to get some cardio in with the kids.

I have been using the Wendler 5/3/1 program and am seeing really good results. With that being said I am going to step away from it for a bit and go back to a more traditional bodybuilding type workout. I will still incorporate the big lifts but will bring the weights down a little and up the reps. Yesterday I decided to do a little Chest/Back work.

Bench Press: 135x10, 135x5, 225x4, 275x1, 295x1, 225x5
T bar row(v grip): 3 plates for 10, 4p x 10, 5p x7, 5p x 5
Dips: 4 sets of bodyweight times 10
Pulldowns(medium grip): 4 sets of 120x10
Rope hammer superset with V bar pushdown: 4 sets of 10 with 70-hammer curl/80-pushdown

Felt really good and got a good pump going. With my next program I am going to move legs up to the beginning of the week and work at a slightly quicker pace. Time in the gym is becoming a premium so will have to get more done with less time. Also starting a post workout shake with protein and glutamine.

fatbackgoal
01-19-2010, 12:02 AM
Today was a shoulder workout with a more traditional bodybuilding protocol.

Smith Military Press: 95x10,135x10,185x5, 205x2/135x10 (drop set)
DB side lat: 25x8 for 4 sets
Incline rear laterals: 20x10 for 4 sets
DB shrugs:120x10 for 4 sets

Good workout this morning. Shoulders are really responding to training. Tomorrow is leg day, leg press and power squat.

buckimscl
01-19-2010, 07:46 AM
Checking in FBG.

fatbackgoal
01-19-2010, 01:12 PM
Checking in FBG.

Thanks Bucki! Mine is one of the slower threads, nothing exciting happening. Just been lifting heavy and now that soccer coaching has started again I am switching back to a more bodybuilding type scheme and adding in the cardio. Columbus should see me around 280-285 as I start the slow meltdown. Can't wait, getting very excited.

buckimscl
01-19-2010, 01:14 PM
It will be great to see everyone there and finally get to meet.

kimm4
01-21-2010, 08:58 AM
Today was a shoulder workout with a more traditional bodybuilding protocol.

Smith Military Press: 95x10,135x10,185x5, 205x2/135x10 (drop set)
DB side lat: 25x8 for 4 sets
Incline rear laterals: 20x10 for 4 sets
DB shrugs:120x10 for 4 sets

Good workout this morning. Shoulders are really responding to training. Tomorrow is leg day, leg press and power squat.

Looking great. Hope you're doing well. :)

fatbackgoal
01-21-2010, 10:44 PM
Looking great. Hope you're doing well. :)

Doing fine and thanks for stopping by.

fatbackgoal
01-23-2010, 11:27 PM
Well today was a simple day in the gym but of course I left my workout book at home. I will try to remember what was done.

Warmed up with cable crossovers going slow and holding
Db bench: 70x10, 80x10, 90x8, 100x8
Smith incline: 135x10, 185x10, 205x8, 225x5
Partial Dips with 45plate: 4 sets of 8
Neutral grip wide pulldown: 150x10, 200x10, 220x10,220x10
Hammer row: 3Px10, 4Px10, 5Px8, 5Px8
Straight arm pulldown: 4 sets of 10x50

The M-stak kicked in nicely and really powered through the workout. Starting to get some good size but need to work on the midsection. Gonna be allover that treadmill like Forrest Gump.

gman
01-24-2010, 09:19 AM
You are a strong dude!

225 on inclines....I can only dream!

fatbackgoal
01-24-2010, 10:22 PM
You are a strong dude!

225 on inclines....I can only dream!

You will be there before you know it. Once you get over this cut look and shaving your body you will go on a bulk and be throwing the weight around. I am sure you can't wait to strut down Va. Beach this summer showing the new you! Do they still have those weekend festivals downtown on the docks in Norfolk in the summer?

gman
01-24-2010, 10:25 PM
You will be there before you know it. Once you get over this cut look and shaving your body you will go on a bulk and be throwing the weight around. I am sure you can't wait to strut down Va. Beach this summer showing the new you! Do they still have those weekend festivals downtown on the docks in Norfolk in the summer?

I might actually start going to the beach now! I live 4 miles from the ocean and didn't go a single time in 2009. I am more of a desert and mountain person, how I stayed here, I will never know.

Yeah, they renovated that big park in downtown Norfolk, and have something almost every weekend, it seems

fatbackgoal
01-24-2010, 10:37 PM
Nice day today. Did 45 minutes of cardio on the treadmill and abs (have never seen them but they tell me they are there so I will go with it) Then this afternoon went to the ice rink and worked with my son playing goal. Tomorrow is delt day so i see heavy shoulder presses in my future.

gman
01-24-2010, 10:49 PM
Have fun pressing tomorrow...I will be torturing my legs.

fatbackgoal
01-25-2010, 05:43 PM
Well I woke up this morning and my knee felt like the size of a basketball. I think playing goalie will be put on hold for awhile. Unable to get a workout in at the office and I don't want to put it off a day so tonight I will be doing standing presses in the garage. Current temperature is 21 degrees with a windchill of 3 so it should be interesting. I am thinking 100 reps of standing presses. Can't wait!

fatbackgoal
01-26-2010, 10:28 AM
Due to the weather my soccer practice was cancelled so no training. Had my stuff in the car so I decided to work out at the express location of my gym. Not bad but really not a whole lot of free weights mostly machines and db's up to 75 lbs.

Smith shoulder press: 135x10, 135x10, 185x10, 205x5, 225x5
DB laterals: 20x10 for 4 sets(slowed down movement really trying to get a good pump)
Rear cable laterals: 65x10 for 4 sets(again good squeeze)
Heavy Db side laterals(partial reps): 50x10 for 4 sets
shrug machine: 2Px10, 3Px10, 4Px10, drop set to failure to finish

Felt really good and I am finally starting to get some thickness on my delts. Body is finally starting to get a good shape that right now only needs to be dieted down. Need to post some pictures to get motivated again and have some honest critique from the Master's crew to get me going on the cardio heavy. Baldie get ready!!

buckimscl
01-26-2010, 11:32 AM
Good training FBG. Do you like the partials for delts? They seem to antagonize mine.

fatbackgoal
01-26-2010, 01:14 PM
Good training FBG. Do you like the partials for delts? They seem to antagonize mine.

This was the first time I had tried them but have to admit they felt pretty good. My shoulders have really been responding lately, just need to bring up the rear delts.

fatbackgoal
01-29-2010, 07:55 PM
Guess the old folks aren't as important anymore getting moved down.

Hit chest hard yesterday and felt it all day and today. Switching from the 5/3/1 to a more traditional program has felt good. After testing it first hand will switch to Rage's system up until the summer. Had a dose of M-stak about 20 minutes prior to the workout.

BB Incline: 135x10, 185x10, 205x8, 225x5
Hammer flat chest: 2Px10, 2Px10, 2Px8, 2Px6
DB fly: 20x10, 30x10, 30x10
Partial Dips(with 25lbs): 2 set of 8 then took weight off BW full reps 10,6
Close grip bench:135x10, 135x8, 135x10
Rope pulldown:3 sets of 80x10

First time I have done flyes and close grip in a long time. Workout felt really good. Hammer machine felt weird so it may be something I need to grow used to. Sucked down some AllTheWhey and glutamine afterwards and it was all good.

fatbackgoal
01-30-2010, 11:09 PM
Slept in this morning as my wife and I went out last night with friends to a local casino to see a good comedian and do a little gambling. Taught her how to play craps and we ended up $40 ahead which paid for dinner. This morning had to help my sister move her stuff out of storage into her new place. What is it about family that they feel the need to move into the apartment on the top floor. Had a little rest then hit back/bi's.

Wide grip lat pulldown: warmup 2 sets 120x10, 180x10, 210x8, 210x8
Tbar row(chest support): 2px10, 3Px10, 3Px8, 3Px8
Rope low pulls: 120x10, 160x10, 200x10, 200x10
Incline db curls:3 sets of 30x8
Machine preacher curls: 3 sets of 125x8
DB Hammer curls: 3 sets of 30x10

Whey and glutamine after and it was all good. Tomorrow is leg day...YEAH!!!!

buckimscl
01-30-2010, 11:36 PM
FBG, I started doing high pulls to bring up my rear delts and they seem to be working.

Bob45
01-31-2010, 04:11 PM
Just skimmed through your journal. Your strength was going up and up steadily. Has it stopped? Are you going to start losing fat yet? I am doing the same type thing. Eating good to keep the strength coming. When It slows dramatically I will cut calories and try to lose fat. What have you decided?

fatbackgoal
02-04-2010, 01:12 PM
Just skimmed through your journal. Your strength was going up and up steadily. Has it stopped? Are you going to start losing fat yet? I am doing the same type thing. Eating good to keep the strength coming. When It slows dramatically I will cut calories and try to lose fat. What have you decided?


Thanks for stopping by. I am going to start losing the fat. Dawn(Fitbody) game me some good advice that until you lose the fat you don't really know what bodyparts you need to work on. Goal is to compete late this year so have plenty of time to start coming down. Was going to do the Masters Arnold challenge but I was making great gains and didn't want to lose it.

fatbackgoal
02-04-2010, 01:17 PM
Another cold morning but that seems to get me fired up for a good workout. Chest and tris were the order for the day. Switched the exercises around a little bit to give it a different feel.

DB flyes: 20x12, 20x10, 50x8, 50x8, 50x8
Bench press: 135x10, 225x8, 245x6, 275x2
DB Incline: 70x8, 90x8, 105x5
Dips(with 35lb plate): 10,6,6
Tri pressdown(v grip): 100x12, 150x12, 150x12, 150x12

Felt good and really feeling the workout now. Have gone away from the Wendler systerm to give my body a rest on the joints and go to a more traditional system. Went to my son's wrestling practice last night and worked out with one of the high school kids. I am feeling it this morning, can't wait to do it again next week!

fatbackgoal
02-06-2010, 02:34 PM
Nothing gets your Saturday going like a good back workout.

Assisted pullups(pin set at 120): 8,6,6
Rack deadlifts(pin below knee): 135x5, 225x6, 315x3, 405x5, 455x2
V grip pulldown: 210x8, 255x5, 255x6, 255x5
BB bent row: 135x8, 225x5, 225x6, 225x5/135x10-drop set
BB curl: 3 sets of 70x10
Machine preacher: 110x10, 125x10,125x10
Rope hammer curls: 100x10, 150x10, 150x10

I don't know why I was not doing chins at the beginning of my workout before. These will now be a staple and will work on dropping the counter weight used. Grip was a little off today so will have to keep working on that.

fatbackgoal
02-09-2010, 03:11 PM
A little snow fell last night and this morning so I didn't want to slide over to the gym then try to make it to work so used the gym at our office building. Not the greatest but it has enough to get the job done. Working shoulders and using a workout from Flex Lewis that felt pretty good.

DB side laterals: 25x10, 35x10, 35x10, 35x10
BB clean/press: 65x8, 65x8, 95x6, 95x6
DB partials: 55x10, 75x10, 75x10, 75x10
BB shrugs: 3 sets of 225x15

On the clean press you clean the weight to your shoulders then do 2 presses which equals one rep. These felt really good and will now work towards adding more weight. Shoulders are responding well and finally seeing some growth.

fatbackgoal
02-13-2010, 10:40 PM
Something about the cold weather gets you going to workout. It was chest/back day and I was using some of the items Dorian Yates talked about in his videos over on MD. If you have not seen them you need to. The way he explains things is simple but effective, and it doesn't hurt being a multiple Mr. Olympia winner

10 minutes on the stationary bike
Machine press: 1Px12, 2Px10, 2Px10, 2Px6
Assisted Chins(pin on 120lbs) 8, 6, 6
Smith Incline: 135x10, 205x8, 225x8, 245x6
BB Bent Row: 135x10, 185x10, 185x10
DB Fly: 30x10, 40x10, 40x10
Pullover Machine: 110x10, 110x10, 110x10

I have made a slight change to my shake intake as I will be trying to get in 3-4 shakes daily that have 66 grams of protein. I will also add a shake with glutamine at bedtime.

fatbackgoal
02-14-2010, 03:29 PM
45 minutes on the treadmill followed by calves and abs.

fatbackgoal
02-22-2010, 12:05 AM
Yesterday was leg day and it felt pretty good.

Leg ext: 75x15, 75x15, 90x15
Leg press: 3Px10, 5Px10, 7Px10, 9Px10
Box squat: 135x8, 135x8, 135x8

Not a workout to set the world on fire but with the amount of weight moved but it felt good. Legs are going to be my focus this week so come the end of the year they will finally have some size on them. Today they felt good during 30 minutes of HIIT cardio and calves and abs.

fatbackgoal
02-26-2010, 01:11 PM
Ok so yesterday was the first day with Plasmatic. I guess I was waiting for something to happen but it did not. However when I got in the gym I had a great pump going in my tri's. I forgot my logbook in the gym, was lucky to have my partner pick it up then he left it in his other car so will try to remember what I did.

Pec deck(for warmup): 3 sets of 15 using 100
Smith Incline: 135x10, 225x8, 245x8, 265x5, 225x10
Cybex chest press: 180x10, 200x10, 200x8
Close grip bench: 135x15 for 3 sets
Rope pulldowns: 120x15 for 3 sets
Machine overhead ext: 100x10 for 3 sets

As I said a real good pump going in my tri's and chest was feeling good. No real changes in strength but it was just the first day.

fatbackgoal
02-26-2010, 02:33 PM
Today was legs and I have to say may be a bit early for taking the Plasmatic but I felt good and had good strength throughout the workout.

Leg Ext 100x15, 100x15, 100x15
Leg press: 3p per sidex10, 5px10, 7px10, 8 per side+2top x10, 8p+4 x 5
Power squat: 1p x8, 3px8, 5px8, 7px5
10 minutes on foam roller working quads

As I said felt really good and actually moved through the workout pretty quickly. Tomorrow will be back and hamstrings with delts on Sunday. Going to take it easy and use machines this week as I want to make sure I am good to go for C-bus. Will also be taking pictures this weekend to compare to one year ago. I have dropped about 25-30 pounds but have added thickness and strength, will have to see from the feedback I get next week.

fatbackgoal
02-27-2010, 04:34 PM
My son had hockey practice this morning so I walked the rink for roughly 30 minutes before heading to the gym to hit back, hamstring, bi's. Plasmatic was taken roughly 35 minutes before workout.

Pulldowns(med grip): 150x10, 170x10, 170x10
Deadlift: 135x8, 225x8, 315x2(grip was feeling off)
BB Row: 135x10, 185x8, 225x4, 225x4
Leg curl: 100x12, 120x12, 120x12
Hammer preacher curls: 45x12, 70x12, 80x12
DB curl:30x10, 50x8, 50x8,50x8-40x7-30x8(drop set)
Rope hammer curls: 80x12, 100x12, 100x12

I am calling the Plasmatic "sneaky good". I have not really felt a rush or anything but working thru the gym I feel I am able to take a shorter recovery time but still move some decent weight. Will hit shoulders tomorrow which will be the 4th dose in a row then be on cardio only until Thursday so will get an idea of the effect after a few days off. So far it is going well.

fatbackgoal
02-28-2010, 07:14 PM
Today was by far the best pump I have had since starting. Today was delts and before going to the gym I watched a couple of videos with Victor Martinez and Dorian. They both emphasized that with delts it isn't always about heavy weight but using good form.

Seated DB press:20x12, 20x12, 40x10, 40x10, 40x10
DB side lateral:20x10, 20x10, 20x10
Machine press: 50x10, 100x10, 100x10,100x10
Rear delt cable fly: 20x10, 20x10, 20x10
Smith upright row: 95x10, 95x10, 95x10

As I said before a real good pump from the start of the workout. Now will be a few days of cardio then off to Columbus. I will be taking pictures tonight and try to post later.

gman
02-28-2010, 08:02 PM
Can't wait to shake your hand FBG!

MsGuns
02-28-2010, 08:22 PM
FBG, r u ready?

fatbackgoal
03-09-2010, 01:54 PM
Had a great time at the Arnold weekend but it is now time to get back to work. Hit legs today and tried the new system of adding forced negatives on the end of sets of some of the exercises.

Leg ext: 50x20, 50x20, 80x20
Leg press: 4px10, 5px8, 6px8, 6px8+4, 7px8+4
Hack squat:3px8, 3px8, 3px8, 3px8
Leg curl: 100x12, 120x12, 120x12, 150x18+4

blu2xtreme
03-11-2010, 01:50 AM
It was great meeting you ...you look like a baby ...no way old enough for the masters section :)
Wish I would of had a chance to actually work out with you - you are crazy strong.
I was a little awe struck by it all and just took pics - never did workout:(

fatbackgoal
03-11-2010, 03:01 PM
Ok who said this HRT stuff would be a good idea. Went thru the chest/shoulder workout and I am fried. If it hurts like this today I can only imagine how it will feel tomorrow.

Bench press: 135x10, 135x10, 185x8+4, 185x8+4
Incline press: 135x8, 155x8+4, 155x8+4
Pec deck: 50x12, 70x8+4, 70x8+4
Smith Mil Press: 115x8+4, 115x8+4
DB side lat: 15x8+4, 15x8+4
Hammer shrug: 3px12, 4px8+4, 4px8+4

Plasmatic taken 40 minutes before workout. Feeling good and getting a good pump, will need to make sure I am stretching.

fatbackgoal
03-14-2010, 11:28 AM
Yesterday was back and rear delt. I got a crazy idea I wanted to finally deadlift 500.

Deadlift: 135x10, 225x5, 315x2, 405x1, 500-missed(halfway up)
Close grip pulldown: 120x8, 180x8, 225x6, 255x6
Assist chinup(pin on 120lbs): 8,6,6
Rear delt fly: 20x10, 20x10, 20x10
Nautilus pullover: 70x10, 100x10, 125x10, 125x10

I got the bar up halfway and just could not get it the rest of the way. I really think it was a case of form and if I had better deadlifting form I would have been able to get it. I like the HRT training but I really want to keep doing heavy deadlifts. Looking at the calendar it looks like late September/early October is contest time.

fatbackgoal
03-16-2010, 03:46 PM
Well today was legs and I was ready for it. Legs will be the key for me as if I can bring them up to match my upper body I should do well. Going to rely on a lot of heavy leg presses and high rep squatting.

Leg ext: 60x12, 60x12, 100x8+4, 100x8+4
Leg press:5Px8, 7Px8, 9Px8, 10Px6
Power squat machine: 3Px8, 4Px10, 5Px10
Stiff leg dead: 95x10, 95x10, 95x10

Good stuff but probably should have had a better meal last night and this morning to give me the strength to get it really going. Plasmatic 45 minutes before training kicked in and gave me a smooth workout throughout. So far today legs have not been overly sore but will do foam roll and massage stick tonight and might jump in the hot tub. Since the Arnold I am down 6 pounds.

fatbackgoal
03-20-2010, 04:43 PM
Today I had to make up for the delt day I missed on Thursday and really felt like doing presses.

Smith Mil press:95x10 135x8, 185x6, 185x6, 185x7, 185x6
DB side lateral: 20x10, 20x10, 20x10
Upright row: 45x10, 45x10, 45x10
Side Lat(heavy partial): 70x8, 70x10, 70x10
Shrugs(Nautilus): 3Px12, 3Px12, 3Px12, 3Px12

MsGuns
03-20-2010, 05:02 PM
So what show are you thinkin about doing?

fatbackgoal
03-20-2010, 08:22 PM
So what show are you thinkin about doing?

Going to try for:

August 28, 2010

NANBF Bluffs Classic & Pro Figure Qualfier (IFPA Pro Figure Qualifier)
IFPA Menís Pro Masters Bodybuilding, Womenís Pro Bodybuilding & Pro Figure


October 2010 (Date TBD)

NANBF Best of the Midwest Bodybuilding, Xtreme Fit and Figure

fatbackgoal
03-22-2010, 04:02 PM
Today was arms and I was pressed for time. Ran out of the house without taking my Plasmatic but I swear you could not tell. I had a great pump going from the first set.

DB curls(with fat gripz)40x10 for 3 sets
Machine preacher: 80x10, 100x10, 100x10
DB Hammer(W/ FG): 40x12 for 3 sets
V grip pushdown: 100x12, 120x12, 150x12, 150x12
BW dips: 10, 10, 10
Smith close grip: 175x12, 175x12, 175x12

I am starting soccer coaching again for the spring season so workouts will be a little different. Also I am really getting the diet in line as this time last year with the same situation I was really able to make improvements. I did a spin class on Sunday and my legs felt really good and should have a good

fatbackgoal
05-11-2010, 02:17 PM
Legs today, nothing special.
warm up with leg extensions 4 sets 80x15
Leg press 5px10, 6px10, 7px10, 8px10, 9px8
Power squat 2px10, 3px10, 3px10, 3px10, 3px10
Stiff leg deadlift: 95x10, 95x10, 95x10, 95x10
Will walk later today and soccer tonight. Slowly but surely getting back into the swing.