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Mac
02-24-2011, 09:02 AM
Steve is the best proportioned guy at his height and weight I have ever seen. Flawless physique and conditioning

Did you not look in the mirror this morning?

There aren't too many guys my height and weight either. LOL

I have several flaws. To name a few: short bicep and hamstring insertions, underdeveloped hams and protruding rib cage [does make for a good vacuum pose].

:dunno:


thanks Ax.

KevinCouch
02-24-2011, 09:43 AM
Did you not look in the mirror this morning?

There aren't too many guys my height and weight either. LOL
I have several flaws. To name a few: short bicep and hamstring insertions, underdeveloped hams and protruding rib cage [does make for a good vacuum pose].

:dunno:


thanks Ax.

We're all our own worst critics nobody has a perfect physique but Steve your's is very well proportioned. We should start a thread for us to all name our own flaws, it would be the longest thread on the forum.

Never met you in person but from the looks of your avi's you look a lot heavier than 150 pounds in contest shape....

Mac
02-24-2011, 10:15 AM
Never met you in person but from the looks of your avi's you look a lot heavier than 150 pounds in contest shape....

To quote our master's master CBB " it's all smoke and mirrors "


I have hollow bones and no soul, which accounts for the weight illusion!

HeavyDutyGuy
02-24-2011, 11:35 AM
Hollow bones- thats sort of what Bill Dobbins told me about Arnold.

Mac
02-25-2011, 07:39 AM
Morning cardio : shoveling another shit-load of snow.

I can't wait for next month's vacation to Puerto Rico, where at the moment it's 79 degrees.

Mac
02-25-2011, 09:14 AM
Yesterday's workout - I wanted to train legs, but since I knew about all this %#$# snow coming, I figured I would wait. It sucks to shovel with sore legs and back. Ask Joe!

Still having pain issues with the left shoulder. I cannot press overhead with any appreciable weight, but I found I can perform high inclines on a hammer machine with good ROM.

BW : 160 - look like crap with shirt off. Started cut today to look better on the beaches of PR next month!

Shoulders :

Press - 4 sets - lightweight 15 reps
Incline Press
135x10
145x10
155x10
165x10
185x8
195x4
135x10

Superset front DB raise and lateral raise

front
25x10
30x10
35x10
40x10

DB side lateral
25x10
30x10
30x10
40x8

Lateral Raise machine - use full ROM overhead to bottom - slow
3 sets 15 reps

Rear Delt Machine - good pump
120x12
135x10
150x8
120x15
120x12

DB Press - arnold style
40x40
40x30

KevinCouch
02-25-2011, 06:31 PM
Yesterday's workout - I wanted to train legs, but since I knew about all this %#$# snow coming, I figured I would wait. It sucks to shovel with sore legs and back. Ask Joe!

Still having pain issues with the left shoulder. I cannot press overhead with any appreciable weight, but I found I can perform high inclines on a hammer machine with good ROM.

BW : 160 - look like crap with shirt off. Started cut today to look better on the beaches of PR next month!

Shoulders :

Press - 4 sets - lightweight 15 reps
Incline Press
135x10
145x10
155x10
165x10
185x8
195x4
135x10

Superset front DB raise and lateral raise

front
25x10
30x10
35x10
40x10

DB side lateral
25x10
30x10
30x10
40x8

Lateral Raise machine - use full ROM overhead to bottom - slow
3 sets 15 reps

Rear Delt Machine - good pump
120x12
135x10
150x8
120x15
120x12

DB Press - arnold style
40x40
40x30

Lotta volume there Steve, great work especially since you're nursing the shoulder. Take care and ice it 2night. I'll be icing my elbows.

joedemarco
02-25-2011, 06:57 PM
Hope you didn't have to shovel to much today, Steve. We got all rain here!

Great workout. Try doing some external and internal rotation exercises with bands or light DBs for high reps. They usually help. Also, keep icing like Kevin suggested.

Rtotem
02-25-2011, 07:20 PM
Good luck on the mini cut. At 160 you're not that far from being beach ready.

Mac
02-25-2011, 07:31 PM
Hope you didn't have to shovel to much today, Steve. We got all rain here!

Great workout. Try doing some external and internal rotation exercises with bands or light DBs for high reps. They usually help. Also, keep icing like Kevin suggested.

Shoveled twice, first time about 6" inches, the 2nd about 4" and it was the real heavy wet snow.

Great for cardio workout.

Yes, I continue to ice the shoulder and it helps considerably.

Mac
02-25-2011, 07:33 PM
Good luck on the mini cut. At 160 you're not that far from being beach ready.

I will drop to ~ 150, which will get me close to being beach ready!

Thanks for stopping in Rtotem.

Mac
02-25-2011, 07:34 PM
Tonight was triceps and calves. High volume, medium weight. Felt tired and lacking energy.

Did ~ 30 minutes of LISS cardio on stationary bike. Dropped another 1lb.

Mac
02-26-2011, 07:02 PM
Lats - good workout. BW 159

unilateral Pulldowns
100x30
150x10
170x10
170x10
170x10

Two-arm stiff arm PD
110x16
130x10
150x10
150x8

4 sets of Lat PD bilateral - close - wide and neutral grip narrow

Hammer Unilateral low rows
4 sets 10 reps - slow, squeeze and hold at the top

Hammerfit
02-26-2011, 07:48 PM
Lats - good workout. BW 159

unilateral Pulldowns
100x30
150x10
170x10
170x10
170x10

Two-arm stiff arm PD
110x16
130x10
150x10
150x8

4 sets of Lat PD bilateral - close - wide and neutral grip narrow

Hammer Unilateral low rows
4 sets 10 reps - slow, squeeze and hold at the top

Two-arm stiff arm PD????

Mac
02-26-2011, 09:09 PM
Two-arm stiff arm PD????

Using high cable, straight bar, arms straight, stand back so cable is about 45 degrees, pull-down into lower abdominal region.

WTF they're called, I don't know.

KevinCouch
02-26-2011, 09:11 PM
Using high cable, straight bar, arms straight, stand back so cable is about 45 degrees, pull-down into lower abdominal region.

WTF they're called, I don't know.

I do those...i just call them cable pullovers. leave it to a computer guy to make things sound more technical.

Good Workout Steve!

Mac
02-26-2011, 09:22 PM
I do those...i just call them cable pullovers. leave it to a computer guy to make things sound more technical.

Good Workout Steve!

Hence my screen name

LOL

Hammerfit
02-28-2011, 10:08 PM
I do those...i just call them cable pullovers. leave it to a computer guy to make things sound more technical.

Good Workout Steve!

For real! Cable Pullover you Geek!

Mac
03-01-2011, 05:42 AM
For real! Cable Pullover you Geek!

Well I am not pulling it over anything so I fail to see how this describes the exercise you GEEK.

It is like a triceps pushdown movement, except you get your arms are kept straight in front of you and use your lats to pull it down and into your lower ab region.

Mac
03-01-2011, 05:46 AM
Last night's workout was a disaster.

Legs - BW 160

Smith Squats
135x10
225x10
315x6
365x6 - stopped and was talking with a friend about a friend how tore his pec muscle. He kept me from doing my next set, I kept saying well I better do my set before I get cold and injure myself.
415x8 going for 10 reps - NEW PR = going to make this EASY. Then while doing the 9th rep I feel a twinge in my left adductor and I drop the weight.

Went home to ice it. Hurt like a mofo. It isn't feeling so bad today.

Bottomline : stupidity. I wasn't warmed up enough.

Mac
03-01-2011, 07:27 AM
Here is another geek, using the term stiff arm lat pulldown.


SUEvPczIlWA&feature=related

Hammerfit
03-01-2011, 07:55 AM
Here is another geek, using the term stiff arm lat pulldown.


SUEvPczIlWA&feature=related

now we know you paid her to do that :yep and u know i was messin w ya

I hope your leg is ok!

Mac
03-01-2011, 08:13 AM
now we know you paid her to do that :yep and u know i was messin w ya

I hope your leg is ok!

It freakin' hurts. I have pulled this same muscle before.

I know you were just messing around.

Hammerfit
03-01-2011, 09:24 AM
It freakin' hurts. I have pulled this same muscle before.

I know you were just messing around.

Stretch..............................then Stretch some more, in the future you always do some extensions before squats, always warm the muscles first, then stretch then blood flow work...just a reminder

freebirdmac
03-01-2011, 09:57 AM
As someone who's had too many groin pulls... extensions beforehand aren't really going to help. It doesn't hit them.

I'm even leery of stretching them much less working them before squats. For me, they either are in good shape from what I've done before I got to the gym to do squats or it's too late.

When I have pulled mine, it's been because of form. I wobbled. I did not have the weight equally balanced on both feet. Didn't take much of a wobble either.

You were right about one thing Mike, my issues with squats in general was coming from a glute-ham weakness. It wasn't just needing to strengthen my adductors.

Hope it's a quick heal Steve!

joedemarco
03-01-2011, 05:37 PM
Sorry to hear about the injury. Hope it is nothing serious.

Now tell the truth. It was a hot chick talking to you while you were squatting, wasn't it? That's why you talked for so long....lol.

Mac
03-01-2011, 05:41 PM
Sorry to hear about the injury. Hope it is nothing serious.

Now tell the truth. It was a hot chick talking to you while you were squatting, wasn't it? That's why you talked for so long....lol.

No, my gym buddy was trying to sell me some AAS. And I kept telling him that I am not on AAS or pro-hormones, but he wouldn't buy that.

:dunno:

The injury isn't bad, just a slight tweak.

Going to the gym soon to do chest and shoulders.

Mac
03-01-2011, 09:53 PM
Chest and Shoulders : BW 159 - No F'n shoulder pain at all during the course of my workout. There may be light at the end of the tunnel after all. It felt good to really get a good workout in the chest and shoulders. I stuck with the one incline press machine for the heavy movements as I can adjust the seat and ROM to virtually eliminate any pain.

Incline Press
120x20
135x10
150x10
165x10
180x10
205x5
205x4
130x12 rest-pause 4 reps RP 3 reps

DB Chest Fly - Flat bench
45x10
45x10
45x10

Front DB Raise
30x15
30x12
30x12
30x10

Lateral Raise
25x15
25x15

Rear Delt Machine
105x20
120x12
135x10
150x6
150x4
150x4
105x20 Rest pause 5 RP - 4

15 minutes Cardio LISS 120HR

Hammerfit
03-02-2011, 04:34 PM
Chest and Shoulders : BW 159 - No F'n shoulder pain at all during the course of my workout. There may be light at the end of the tunnel after all. It felt good to really get a good workout in the chest and shoulders. I stuck with the one incline press machine for the heavy movements as I can adjust the seat and ROM to virtually eliminate any pain.

Incline Press
120x20
135x10
150x10
165x10
180x10
205x5
205x4
130x12 rest-pause 4 reps RP 3 reps

DB Chest Fly - Flat bench
45x10
45x10
45x10

Front DB Raise
30x15
30x12
30x12
30x10

Lateral Raise
25x15
25x15

Rear Delt Machine
105x20
120x12
135x10
150x6
150x4
150x4
105x20 Rest pause 5 RP - 4

15 minutes Cardio LISS 120HR

SMART Training there Bro, keep stretching that shoulder.

Mac
03-02-2011, 09:54 PM
Biceps - Calves - bw 162 - good workout and pump. looked leaner, fuller and up 3 lbs.

Cable - Bench unilateral curls
40x30
60x10
70x10
80x10
100x7
110x3
70x12

Rope curls
70x15
80x12
90x10

Reverse cable curls - unilateral
40x10
40x10

Machine curls
50x12
60x10
70x4
40x15
40x15

3 sets Seated calf

15min treadmill HR115

15min stationary bike in the morning

Mac
03-04-2011, 08:28 AM
Yesterday's workout consisted of :

12 sets of abs - rope-twist-rotary and ab machine 15-20 reps
6 sets of seated calves
17 minutes LISS treadmill

BW 160

Mac
03-06-2011, 04:10 PM
Saturday : BW 160

Chest - Incline Press Machine

120x20
135x15
150x6
165x6
180x6
195x7 - maximum effort
210x5
225x2
240x1
255x1 full stack
165x12

Chest Fly
50x10
50x10
50x10
50x10

Tried BW Dips and flat bench but it caused pain so I stopped here.

Today : BW 159

morning cardio - stationary bike HIIT intervals 20 minutes in 2 sessions

Lats

V bar Pulldowns
100x20
130x10
145x10
160x10
175x6
190x6 = max effort
205x4
100x20

Lo Row Machine - unilateral
4 sets 10-12 reps

Hammer Low Row - unilateral
45x12
70x10
80x10
90x10
105x10
115x10
125x8

Stiff arm PDs
110x10
120x10 some discomfort moved on to another exercise

Face Pulls Rope
60x12
70x10
70x10

Rear Delt Machine
105x15
105x12
105x10 - fried lats

17minutes LISS treadmill

Hammerfit
03-07-2011, 08:46 AM
Saturday : BW 160

Chest - Incline Press Machine

120x20
135x15
150x6
165x6
180x6
195x7 - maximum effort
210x5
225x2
240x1
255x1 full stack
165x12

Chest Fly
50x10
50x10
50x10
50x10

Tried BW Dips and flat bench but it caused pain so I stopped here.

Today : BW 159

morning cardio - stationary bike HIIT intervals 20 minutes in 2 sessions

Lats

V bar Pulldowns
100x20
130x10
145x10
160x10
175x6
190x6 = max effort
205x4
100x20

Lo Row Machine - unilateral
4 sets 10-12 reps

Hammer Low Row - unilateral
45x12
70x10
80x10
90x10
105x10
115x10
125x8

Stiff arm PDs
110x10
120x10 some discomfort moved on to another exercise

Face Pulls Rope
60x12
70x10
70x10

Rear Delt Machine
105x15
105x12
105x10 - fried lats

17minutes LISS treadmill

I think we have figured out a routine (actually it is Cedric Maxwells) that will help shoulder injuries. I have used it and have been successful on bringing back ROM on a client that had even worse shoulder than me.
And the obvious: you have to determine which exercises are irritating it and dump those, find shoulder friendly machines, we are too EXPERIENCED to be benching anymore IMHO

What is LISS?

Mac
03-07-2011, 08:51 AM
What is LISS?

Geek terminology

Low Intensity Steady State

as opposed to

HIIT

Hammerfit
03-07-2011, 08:54 AM
Geek terminology

Low Intensity Steady State

as opposed to

HIIT

:yep:

Mac
03-07-2011, 08:59 AM
I think we have figured out a routine (actually it is Cedric Maxwells) that will help shoulder injuries. I have used it and have been successful on bringing back ROM on a client that had even worse shoulder than me.


I am able to do the broomstick shoulder rotations again. I have to do them slowly, but at least I managed to get back the ROM.

The HammerStrength incline press is working well to hit my shoulders and upperchest which I need to keep full to prevent the geezer dropping chest look! I feel zero pain while doing that movement but pressing 50lb DB to start a set of chest flies hurts like hell.

:hypno:

Hammerfit
03-07-2011, 09:11 AM
I am able to do the broomstick shoulder rotations again. I have to do them slowly, but at least I managed to get back the ROM.

The HammerStrength incline press is working well to hit my shoulders and upperchest which I need to keep full to prevent the geezer dropping chest look! I feel zero pain while doing that movement but pressing 50lb DB to start a set of chest flies hurts like hell.

:hypno:

on the db press/flyes try using a hammer grip, it changes the direct tension on the front delt

on the HS incline push on the underside of the handles (not the grips) makes for much wider stretch and ur delts cant work as hard

get a small dia pvc to do the shoulder stretch with, it flexes

do 25-50 reps sets of laterals w very light weight DB's BEFORE pressing

Mac
03-07-2011, 09:24 AM
on the db press/flyes try using a hammer grip, it changes the direct tension on the front delt

on the HS incline push on the underside of the handles (not the grips) makes for much wider stretch and ur delts cant work as hard

get a small dia pvc to do the shoulder stretch with, it flexes

do 25-50 reps sets of laterals w very light weight DB's BEFORE pressing

The hammer grip is less painful and won't stop me from doing them. Going to continue icing for a little while longer which helps a great deal.

For the shoulder rotations I find that using a looser grip and let my hands and wrists do the flexing works well. I have some small PVC at the house in PA and I'll bring it home to try. Sounds like a good idea!

Mac
03-08-2011, 10:24 PM
Arms -

Superset Bis and Tris BW 160 strength down, tendons ache in elbows.

12 sets each of 4 different exercises
10-15 reps fast pace
4 sets of abs

KevinCouch
03-09-2011, 08:47 AM
Steve, looks like you're holding at 160...you getting leaner at that bodyweight since you've begun eating cleaner? Also sounds like you're dealing with what I've been dealing with the last couple of months with tendons (especially elbow) acting up. Are you wearing elbow sleeves to when you're doing pressing and tricep movements?

Mac
03-09-2011, 09:06 AM
Steve, looks like you're holding at 160...you getting leaner at that bodyweight since you've begun eating cleaner? Also sounds like you're dealing with what I've been dealing with the last couple of months with tendons (especially elbow) acting up. Are you wearing elbow sleeves to when you're doing pressing and tricep movements?

Yes, getting leaner, should be dropping weight as I have added cardio at 40 minutes per day and dropped a lot of the bad food from my diet.

No elbows sleeves or wraps. Might be time to start using them.

I noticed the elbow pains, and a few other places after I started using topical formestane to slightly reduce estrogen. Maybe it was too effective. I increased DHEA which results in more E, along with DAA [d-aspartic acid] to increase T. I can definitely feel the changes.

freebirdmac
03-09-2011, 09:24 AM
Reduced estrogen results in tendon ache? I am so screwed.

I feel like you're describing me when you talk about shoulder pain during presses/flyes. My elbows have been none too happy lately when working biceps too. Scrolling back to look at your recommendations for bi exercises.

Mac
03-09-2011, 09:42 AM
when you talk about shoulder pain during presses/flyes. My elbows have been none too happy lately when working biceps too. Scrolling back to look at your recommendations for bi exercises.

Old school seated DB concentration curls, preacher bench, curl machine and any supporting the elbows while curling.

joedemarco
03-09-2011, 09:50 AM
I always try to stick to bicep movements that isolate the bicep and avoids stress on the shoulders. For example, I like movements like preacher or spider curls. If I perform seated alternating DB curls, I am just very careful to not start dipping my shoulders and swinging the weight up. Even a little "body english" on that type of movement can aggravate your bicep tendon where it attaches into the shoulder region. That is why I very seldom perform standing barbell curls. At the end of those sets, you have a tendency to use some swing to get the last couple of reps. This stresses the bicep tendon out.

Mac
03-09-2011, 09:55 AM
Reduced estrogen results in tendon ache? I am so screwed.


Dar suffered from low estrogen since having her hysterectomy last summer. Didn't know it until I insisted she go get another hormonal panel done. She went to post menopausal in 5 months. She suffered from a lot of aches, pains, no energy, the full mill of symptoms of low E.

I had wanted her to take DHEA but she wouldn't. Finally got her to start taking some at at 10mg a day she has been like a new woman!

Hammerfit
03-09-2011, 10:07 AM
Old school seated DB concentration curls, preacher bench, curl machine and any supporting the elbows while curling.

Absolutely! I hate seeing guys take up space at the squat rack to do full body curls!

KevinCouch
03-09-2011, 10:07 AM
I always try to stick to bicep movements that isolate the bicep and avoids stress on the shoulders. For example, I like movements like preacher or spider curls. If I perform seated alternating DB curls, I am just very careful to not start dipping my shoulders and swinging the weight up. Even a little "body english" on that type of movement can aggravate your bicep tendon where it attaches into the shoulder region. That is why I very seldom perform standing barbell curls. At the end of those sets, you have a tendency to use some swing to get the last couple of reps. This stresses the bicep tendon out.

Yea I stopped doing standing barbell curls and I don't do alternating DB curls either.. I lie back on the bench and do incline curls keeping elbows back with strict form. I do have to say that doing the PVC exercise before every workout Mike suggested has been working. Less pain and more mobility in the shoulders!

Hammerfit
03-09-2011, 10:08 AM
Dar suffered from low estrogen since having her hysterectomy last summer. Didn't know it until I insisted she go get another hormonal panel done. She went to post menopausal in 5 months. She suffered from a lot of aches, pains, no energy, the full mill of symptoms of low E.

I had wanted her to take DHEA but she wouldn't. Finally got her to start taking some at at 10mg a day she has been like a new woman!

Awesome!

freebirdmac
03-09-2011, 10:18 AM
Old school seated DB concentration curls, preacher bench, curl machine and any supporting the elbows while curling.

I'm good with the concentration curls and preacher db curls. Lying cable curls are good, except for my current forearm issue :rolleyes: I don't think we have a curl machine, only preacher curl machines. Which bother my elbows unlike db preacher curls.


I always try to stick to bicep movements that isolate the bicep and avoids stress on the shoulders. For example, I like movements like preacher or spider curls. If I perform seated alternating DB curls, I am just very careful to not start dipping my shoulders and swinging the weight up. Even a little "body english" on that type of movement can aggravate your bicep tendon where it attaches into the shoulder region. That is why I very seldom perform standing barbell curls. At the end of those sets, you have a tendency to use some swing to get the last couple of reps. This stresses the bicep tendon out.

Yeah, I have to be really strict with incline curls. I'll have to look up spider curls.


Dar suffered from low estrogen since having her hysterectomy last summer. Didn't know it until I insisted she go get another hormonal panel done. She went to post menopausal in 5 months. She suffered from a lot of aches, pains, no energy, the full mill of symptoms of low E.

I had wanted her to take DHEA but she wouldn't. Finally got her to start taking some at at 10mg a day she has been like a new woman!

DHEA huh. I'm post meno so no doubt I'm low on estrogen. Is this stuff safe? Especially for a hypo?

Hammerfit
03-09-2011, 10:25 AM
I'm good with the concentration curls and preacher db curls. Lying cable curls are good, except for my current forearm issue :rolleyes: I don't think we have a curl machine, only preacher curl machines. Which bother my elbows unlike db preacher curls.



Yeah, I have to be really strict with incline curls. I'll have to look up spider curls.



DHEA huh. I'm post meno so no doubt I'm low on estrogen. Is this stuff safe? Especially for a hypo?

right or wrong this is my version

Hammerfit
03-09-2011, 10:31 AM
right or wrong this is my version


YouTube - spider curl

sorry couldnt get the embed to work

freebirdmac
03-09-2011, 10:45 AM
YouTube - spider curl (http://www.youtube.com/watch?v=rx45p1OcuiU)

sorry couldnt get the embed to work

I like the way those look! Thanks!

Wetdawg
03-09-2011, 10:49 AM
I like the way those look! Thanks!

X2, Thanks. Takes the cheats out of it

Mac
03-09-2011, 11:51 AM
DHEA huh. I'm post meno so no doubt I'm low on estrogen. Is this stuff safe? Especially for a hypo?

It's safe. One of the few OTC steroids

Some women may experience androgenic traits at high dosages. 10mg is far from high.

Mac
03-09-2011, 09:59 PM
Morning Cardio 20 minutes stationary bike LISS

Legs - BW 162 WTF is up with that. I better start counting calories.

Superset - Leg Curls - Leg Press - Leg extensions
Leg Press
90x50
110x12
120x10
130x10
140x10
150x10 drop 130x4 drop 110x5

Leg Extensions Unilateral
60x20x4

Leg Curls
90x20
110x10
130x10
140x6
110x10 drop 90x5

4 sets of AB machine 15 reps
3 sets of Rotary Abs

20 minutes Treadmill HR 125 ending

KevinCouch
03-10-2011, 09:05 AM
Morning Cardio 20 minutes stationary bike LISS

Legs - BW 162 WTF is up with that. I better start counting calories.

Superset - Leg Curls - Leg Press - Leg extensions
Leg Press
90x50
110x12
120x10
130x10
140x10
150x10 drop 130x4 drop 110x5

Leg Extensions Unilateral
60x20x4

Leg Curls
90x20
110x10
130x10
140x6
110x10 drop 90x5

4 sets of AB machine 15 reps
3 sets of Rotary Abs

20 minutes Treadmill HR 125 ending

No need to start backing off calories IMO if you're getting leaner and holding BW Steve.. You got a lot of time to make weight (154) so (as long as you're physique is improving) and getting harder, I would ride this out Brother!

Hammerfit
03-10-2011, 10:32 AM
no need to start backing off calories imo if you're getting leaner and holding bw steve.. You got a lot of time to make weight (154) so (as long as you're physique is improving) and getting harder, i would ride this out brother!

agree^^^^^

Mac
03-10-2011, 10:56 AM
No need to start backing off calories IMO if you're getting leaner and holding BW Steve.. You got a lot of time to make weight (154) so (as long as you're physique is improving) and getting harder, I would ride this out Brother!

OK, will do... that means I should go eat. again!

KevinCouch
03-10-2011, 11:05 AM
OK, will do... that means I should go eat. again!

Bet you end up heavier than you had originally thought because the muscle you've put on since you've last competed. It's ALL good as long as you stay injury free and protect that shoulder.

Mac
03-10-2011, 01:48 PM
Bet you end up heavier than you had originally thought because the muscle you've put on since you've last competed. It's ALL good as long as you stay injury free and protect that shoulder.

Shoulder has still not healed. It's hard to hit a good front double-bi pose and contract my lats without pain. Sucks... but it's slowly getting better and I had a slight set back last week.

Mike Conley
03-10-2011, 01:59 PM
Good luck my man. Hope no pain and injury slows ya down

Hammerfit
03-10-2011, 06:53 PM
Shoulder has still not healed. It's hard to hit a good front double-bi pose and contract my lats without pain. Sucks... but it's slowly getting better and I had a slight set back last week.

I know you dont want to hear this but maybe you should stay off the shoulder for a bit and let it calm down?

Mac
03-10-2011, 07:34 PM
I know you dont want to hear this but maybe you should stay off the shoulder for a bit and let it calm down?

You know me well.

I got carried away with the incline presses last week. It actually feels pretty good right now, but instead of chest/shoulders I am going to hit biceps, abs, calves and cardio.

KevinCouch
03-10-2011, 09:02 PM
You know me well.

I got carried away with the incline presses last week. It actually feels pretty good right now, but instead of chest/shoulders I am going to hit biceps, abs, calves and cardio.

I know in precontest mode it would seem crazy to take a few days off of training but last June I had skin cancer surgery (not procedure) actual surgery it took about 5 hours for them to remove all of the cancer from my forehead. Post Op instructions were NO PHYSICAL ACITIVITY FOR A WEEK UNTIL STICHES HAVE BEEN REMOVED. PERIOD. Working out would increase BP and pop stiches and your forehead would not heal. Welll, I spoke to George (Farah) about it and he said listen to the doctors about this. I was only 4 weeks out of Masters last year so I actual only tooks 4 days (but I did take a break) off but after all of this rambliing it WILL NOT hurt you at all to not work bodyparts that aggrevate the shoulder for a week or so. Give it a chance to heal a little. You've got plenty of time Steve. Your shoulders will respond back to training immediately. You could use the week to blast your lagging parts to hell too so you won't feel like you're not doing enough training.....just a thought.

Mac
03-10-2011, 10:11 PM
Good advice Kevin. I will take a week off from chest and shoulder exercises.

Today's workout :

Morning cardio on SB - 20 minutes HR 120 ending LISS

Biceps, Abs and Calves

Bench cable curls - unilateral
40x20
70x10
80x10
90x10 - difficult set
90x10
90x8

Rope Curls
110x10
110x10

Machine Curls - uni
40x10
50x10 - max effort
60x5

DB Hammers
25x20

4 sets of ab crunches
3 sets of calf raises

15 minutes Treadmill 4.5 inc 3.0 SS ending HR121

Mac
03-12-2011, 03:45 PM
Triceps, Abs, Forearms and Biceps
lightweight, pump sets, fast pace

BW: 163 ??

Morning cardio 20 minutes
Treadmill 15 minutes

joedemarco
03-12-2011, 06:28 PM
Triceps, Abs, Forearms and Biceps
lightweight, pump sets, fast pace

BW: 163 ??

Morning cardio 20 minutes
Treadmill 15 minutes

163!? I'm thinking welterweight, Steve!!! You ARE GROWING!

Mac
03-13-2011, 04:53 AM
163!? I'm thinking welterweight, Steve!!! You ARE GROWING!

I would settle for the top end of the lightweight class at 154 and I am sure I will make it to LW if I get shredded and stay natural.

Baldiewonkanobi
03-13-2011, 11:22 AM
I agree with Joe. Its a mind set. Going thru same with one of the boys who is over 6' and coach has him wrestling at 140. Now with wrestling season over we are weight training him and feeding him like an NFL lineman....already over 160. I see him in the 170s when wrestling starts after summer. He like what he sees and loves his new born strength in the weight room and pushing cars. And....about 5% body fat if that.


Baldie

Mac
03-13-2011, 11:35 AM
I agree with Joe. Its a mind set. Going thru same with one of the boys who is over 6' and coach has him wrestling at 140. Now with wrestling season over we are weight training him and feeding him like an NFL lineman....already over 160. I see him in the 170s when wrestling starts after summer. He like what he sees and loves his new born strength in the weight room and pushing cars. And....about 5% body fat if that.


Baldie

I find it odd that I am gaining weight and losing fat while on a cut. I weigh more now than I did during my bulk and a nice 4 pack to boot. Time for some more cardio.

I did start using a new herb this month for test boosting along with formestane to lower E. Maybe it's working! Sure do wish there was an easy OTC method to measure hormone levels.

Hammerfit
03-13-2011, 12:09 PM
I find it odd that I am gaining weight and losing fat while on a cut. I weigh more now than I did during my bulk and a nice 4 pack to boot. Time for some more cardio.

I did start using a new herb this month for test boosting along with formestane to lower E. Maybe it's working! Sure do wish there was an easy OTC method to measure hormone levels.

Yep I would say you are gaining LBM while cutting, just changing things up prob spurned your growth. Go with it Bro you are always very lean so cutting down for you is easy. Gro while the growing's good! It will bounce up and down.

Mac
03-13-2011, 12:36 PM
Yep I would say you are gaining LBM while cutting, just changing things up prob spurned your growth. Go with it Bro you are always very lean so cutting down for you is easy. Gro while the growing's good! It will bounce up and down.

:no:

I bust my ass doing it big bro. It's not easy at all.

KevinCouch
03-13-2011, 01:02 PM
:no:

I bust my ass doing it big bro. It's not easy at all.

We know you you do! Think what he getting at is you're like me as cutting is an easier phase for us to drop weight than the average BB. Our challenge is to keep the muscle we've obtained while dropping bodyfat...and you seem to be doing just that!! Think you're goinna to be right or near the top of the lightweights exactly where you want to be Steve!!! Keep doing exactly what you're doing bro..it's working.

Hammerfit
03-13-2011, 04:48 PM
We know you you do! Think what he getting at is you're like me as cutting is an easier phase for us to drop weight than the average BB. Our challenge is to keep the muscle we've obtained while dropping bodyfat...and you seem to be doing just that!! Think you're goinna to be right or near the top of the lightweights exactly where you want to be Steve!!! Keep doing exactly what you're doing bro..it's working.

yup:yep:^^^^^^^

Mac
03-13-2011, 07:15 PM
Legs

BW : 163

morning cardio - 25 minutes HR ending 130

Smith Squats - went easy since last time I did these I pulled a muscle. Sore and tired abdominals don't help

135x20
225x15
245x12
265x10
285x10
315x10
315x10

Adductors - amazing how fast I lose strength in this
100x100
190x10
190x10

Unilateral Leg Extension
60x15
75x10
90x10
105x10
120x7
60x15

Seated Leg Curls
105x15
120x10
135x10
150x8
165x5
105x10

Leg Press
2 sets 12 reps

10 minutes on Treadmill

KyMuscle
03-14-2011, 02:15 PM
What's the new test-boosting herb you mentioned in post 1570?

Mac
03-14-2011, 02:24 PM
What's the new test-boosting herb you mentioned in post 1570?

Bulbine Natalensis

Mac
03-14-2011, 06:09 PM
you're like me as cutting is an easier phase for us to drop weight than the average BB.

That's like saying it's easier for you to build the muscle you have than the rest of us. I bet it wasn't, just as it isn't easier to stay lean in the offseason so we don't have to endure a longer cutting phase.

KevinCouch
03-15-2011, 02:26 PM
That's like saying it's easier for you to build the muscle you have than the rest of us. I bet it wasn't, just as it isn't easier to stay lean in the offseason so we don't have to endure a longer cutting phase.

Yea you're right. The reason why our precontest diet phase isn't so drastic is because we stay lean year round. The perception on my end is that I have trouble putting on size in the offseason because I do stay lean so I don't put on a lot of weight but my goal is quality muscle. Same with you sitting at 163...less than 10 pounds away from making lightweight weigh in. You know where your body will look the best. I'd be happy to give you my opinion over the next few weeks Steve post some progress pics. Keep training hard it's obviously working for you bro...

Mac
03-15-2011, 10:19 PM
Lats - BW 165

6 sets V-Bar pulldowns 10-15reps
4 sets Cable bar pullovers
4 sets unilateral pulldowns
3 set bilateral pulldowns
4 sets Hammer Lo Rows
3 sets Seated Rows

Hammerfit
03-16-2011, 07:45 AM
Lats - BW 165

6 sets V-Bar pulldowns 10-15reps
4 sets Cable bar pullovers
4 sets unilateral pulldowns
3 set bilateral pulldowns
4 sets Hammer Lo Rows
3 sets Seated Rows

Looks like your packing on some muscle. Good Job.

KevinCouch
03-16-2011, 09:14 AM
Lats - BW 165

6 sets V-Bar pulldowns 10-15reps
4 sets Cable bar pullovers
4 sets unilateral pulldowns
3 set bilateral pulldowns
4 sets Hammer Lo Rows
3 sets Seated Rows

165! Nice Steve...The guys at your gym are probably talkin about what you MUST be taking now to blow up like that...:yep:

joedemarco
03-16-2011, 09:31 AM
165! Nice Steve...The guys at your gym are probably talkin about what you MUST be taking now to blow up like that...:yep:

They're saying, "Steve has gone to the dark side"....LOL. Looks like everything is going great. Keep it up, Steve!

I find that sometimes it can take months to get into a good growth groove. So when you do, take advantage of it the most you can!

Mac
03-16-2011, 09:50 AM
It's just a groove like Joe said. No dark side here. Closest I get to that is clenbuterol.

I have been keeping covered up so I doubt anyone noticed my extra lbs. LOL

Hammerfit
03-18-2011, 12:38 PM
It's just a groove like Joe said. No dark side here. Closest I get to that is clenbuterol.

I have been keeping covered up so I doubt anyone noticed my extra lbs. LOL

That's the way to do it Bro, don't let anyone know what's going on until it's time for them to pay the price of admission. Someone said to me yesterday, "wow you sure are getting lean, let me see your abs, I just said all I can tell ya is they look better than yours!" I was talking to a 25yr old.

KevinCouch
03-18-2011, 02:10 PM
That's the way to do it Bro, don't let anyone know what's going on until it's time for them to pay the price of admission. Someone said to me yesterday, "wow you sure are getting lean, let me see your abs, I just said all I can tell ya is they look better than yours!" I was talking to a 25yr old.

Brutal....but true!!

Mac
03-19-2011, 11:16 AM
I shouldn't have been keeping myself underwraps because while I was doing it, I gained bodyfat and water. How else could I gain so much weight so fast.

My avi picture was taken yesterday. No pump, but plump!

freebirdmac
03-19-2011, 12:01 PM
I shouldn't have been keeping myself underwraps because while I was doing it, I gained bodyfat and water. How else could I gain so much weight so fast.

My avi picture was taken yesterday. No pump, but plump!

Yeah, you're a real porker now :rolleyes:

Mac
03-19-2011, 04:33 PM
Chest / Shoulders BW : 160 dropped a ton of water just in a few hours. Don't know what's up with that. Amazing how a little water blurs the physique.

inclines press - 7 sets
chest fly - 4 sets
lateral fly 4 sets
front DB raise - 4 sets
rear delts - 4 sets
shrugs - 4 sets

Morning cardio - 30 minutes 4 HIIT sessions as fast as I could pedal for as long as I could go. HR - 165 eeks

KevinCouch
03-19-2011, 05:10 PM
Chest / Shoulders BW : 160 dropped a ton of water just in a few hours. Don't know what's up with that. Amazing how a little water blurs the physique.

inclines press - 7 sets
chest fly - 4 sets
lateral fly 4 sets
front DB raise - 4 sets
rear delts - 4 sets
shrugs - 4 sets

Morning cardio - 30 minutes 4 HIIT sessions as fast as I could pedal for as long as I could go. HR - 165 eeks

Not fat Steve, full and in a perfect place with your physique at this time. Shoulders look really wide and big arms. Look like you weigh 180... Keep doing exactly what you've been doing.

Mac
03-19-2011, 06:42 PM
Not fat Steve, full and in a perfect place with your physique at this time. Shoulders look really wide and big arms. Look like you weigh 180... Keep doing exactly what you've been doing.

Thanks Kevin.

I know another masters competitor that always thinks he is fat when he is the leanest and biggest of the bunch.

joedemarco
03-19-2011, 07:07 PM
Looking good, Steve! Keep up the good work.

Mac
03-20-2011, 09:33 AM
Looking good, Steve! Keep up the good work.

Thanks Joe.

Didn't look so good with the shirt off, which is why I have it on!

joedemarco
03-20-2011, 01:09 PM
Thanks Joe.

Didn't look so good with the shirt off, which is why I have it on!

We are all our own worst critics. I'm sure you are the only one who thinks you look bad...lol.

Hammerfit
03-20-2011, 02:09 PM
Chest / Shoulders BW : 160 dropped a ton of water just in a few hours. Don't know what's up with that. Amazing how a little water blurs the physique.

inclines press - 7 sets
chest fly - 4 sets
lateral fly 4 sets
front DB raise - 4 sets
rear delts - 4 sets
shrugs - 4 sets

Morning cardio - 30 minutes 4 HIIT sessions as fast as I could pedal for as long as I could go. HR - 165 eeks

Looking good Steve..your hard work this year shows Bro! Great Job, keep hittin it hard!

Baldiewonkanobi
03-20-2011, 05:33 PM
Love the way your delts sweep into your arms. That does not come naturaly. Hard work has paid off for sure.

Shirt color...well thats another matter ;)



Baldie

Mac
03-20-2011, 06:29 PM
Love the way your delts sweep into your arms. That does not come naturaly. Hard work has paid off for sure.

Shirt color...well thats another matter ;)



thanks Bill.

People here in OH where red all the time. I think it's OHIO State color or something.


:dunno:

I took this picture the same day. I looked better later in the day when I pumped up, which is about the only time I like to look in the mirror these days.

Baldiewonkanobi
03-20-2011, 09:56 PM
2nd pic great and RED shirt color not rasberry. I was worried that OS had gone fruity.


Baldie

Mac
03-21-2011, 10:46 PM
Super set Biceps and Triceps BW 161.5

Morning Cardio (2) HIIT 5 min sessions HR 155 max - speed 38 mph

Unilateral Rope PD
50x50
70x20
70x20
90x10
60x10

Cable Unilateral Curl
40x10
50x10
70x15
90x10
100x7

French DB Curl
25x15
25x12
20x15
20x15

One arm curl machine
40x20 touch set
50x10
30x10

One arm rope extensions
50x20
60x10

Mac
03-22-2011, 09:42 PM
Legs - since my left ham string is still on the injured list I must refrain from heavy squats. So it's isolation with light weights and high reps.

BW : 159.5

morning cardio 2 - HIIT 5 minute sessions 15 minutes HR 129

Unilateral leg extensions
60x15
75x10
90x10
105x10
105x8
60x20 = burn to failure

Leg press -
4 sets 15-20 reps

Adductor
100x50
190x35
190x20
190x12
190x10

Leg Curls
105x18
120x15
120x10

Hyperextensions
4 sets 20 reps BW focus on the hamstrings and glute contractions.

Mac
03-23-2011, 09:17 PM
Lats - BW 160

Morning cardio 25 minutes HR 140

Lat PD V-bar
130x10
145x10
175x10
190x8
205x6
130x12 slow hold at bottom and squeeze hard

Dickersons
120x12
120x10
120x10
120x10

Hammer Unilateral Lo Row
45x10
90x10
125x10
170x8

Bilateral PD
145x10
145x10
145x10

Mac
03-24-2011, 07:53 PM
I thought that Dar and I would be in Puerto Rico by now, but thanks to the wonderful US Scareways, sadly I'm not. What a fuckin' racket the airline industry is. We will try again tomorrow. Maybe this time they will have a plane to take us there since they sell tickets and all to get on board.

So in lieu of all that, I am going to the gym to do some shoulders, abs and cardio.

KevinCouch
03-24-2011, 08:45 PM
I thought that Dar and I would be in Puerto Rico by now, but thanks to the wonderful US Scareways, sadly I'm not. What a fuckin' racket the airline industry is. We will try again tomorrow. Maybe this time they will have a plane to take us there since they sell tickets and all to get on board.

So in lieu of all that, I am going to the gym to do some shoulders, abs and cardio.

Hope you get there tomorrow and have a great trip!!

Mac
03-24-2011, 09:39 PM
Shoulders and Abs BW 159 - shrinking

Front Raises
4 sets

Lateral Raise
5 sets

Shrugs
4 sets

Rope Face Pulls
6 sets

Lateral Raise Machine
3 sets

Shoulder Press
3 sets

4 sets of Abs

Mac
03-24-2011, 09:40 PM
Hope you get there tomorrow and have a great trip!!

Thanks Kevin. I saw that fat picture of you... LOL at being fat.

Mac
03-27-2011, 08:15 AM
Today's workout : basking in the sun and hot temperatures. After spending two days here in Puerto Rico and now know that I am truly insane to live in Ohio and PA when there are places like this in the world. The only thing I miss at the moment is some iron to punish myself with. A more depressing thought is I have to return to that in two more days.

Rick Prince
03-27-2011, 09:10 AM
Today's workout : basking in the sun and hot temperatures. After spending two days here in Puerto Rico and now know that I am truly insane to live in Ohio and PA when there are places like this in the world. The only thing I miss at the moment is some iron to punish myself with. A more depressing thought is I have to return to that in two more days.

I couldn't imagine living any further north than Tennessee or possibly Kentucky. Have a great trip!

Mac
03-27-2011, 06:21 PM
Relaxing in PR

freebirdmac
03-27-2011, 07:05 PM
You're drinking water???????

Mac
03-27-2011, 07:12 PM
You're drinking water???????

That's my kind of drink! Wish I had some BCAAs to put in it.

I don't drink much alcohol anymore. Had enough of that in my younger days. Maybe tomorrow I will have a margarita on the sunset cruise.

I figured somebody would spot that. The stuff I wanted to bring I didn't dare take on the plane.

Mac
03-27-2011, 07:27 PM
Some other pics from our trip (http://www.facebook.com/album.php?aid=2116920&id=1265912858&l=d1a0b9aa1d)

freebirdmac
03-27-2011, 08:17 PM
Looks like a great spot! I'm totally jealous. It's cold as crap here with snow/sleet for the am. Grrrrrr.

You and Dar enjoy the heck out of yourselves!

KevinCouch
03-27-2011, 08:51 PM
How long you guys staying in paradise? Low stress, sunshine, enjoy Steve you deserve it!! Maybe have one stiff drink, ok?

Mac
03-28-2011, 06:47 AM
How long you guys staying in paradise? Low stress, sunshine, enjoy Steve you deserve it!! Maybe have one stiff drink, ok?

Thanks Kevin.

Leaving for home tomorrow, unfortunately.

I'll think about the drink, and that's probably all I will do, think about how I hate alcohol.

Mac
03-28-2011, 06:51 AM
Looks like a great spot! I'm totally jealous. It's cold as crap here with snow/sleet for the am. Grrrrrr.

You and Dar enjoy the heck out of yourselves!

We are Pam, it's absolutely beautiful here and the weather is perfect, the people are very nice, although some of them drive like they never passed a driving exam.

There are cops everywhere. Never seen so many of them. Every house has barred windows and 8 ft high iron fencing around their property.

freebirdmac
03-28-2011, 08:31 AM
We are Pam, it's absolutely beautiful here and the weather is perfect, the people are very nice, although some of them drive like they never passed a driving exam.

There are cops everywhere. Never seen so many of them. Every house has barred windows and 8 ft high iron fencing around their property.

Yikes! Sounds like a bad neighborhood! Be careful!

Hammerfit
03-28-2011, 09:49 AM
Saw your pics on FB....looks awesome, glad u got some good quality time together....beautiful setting

Mac
03-28-2011, 02:36 PM
Yikes! Sounds like a bad neighborhood! Be careful!

That isn't where we are staying, but everywhere else on the island, doesn't matter the neighborhood, bad or good. Even the most run down shacks are barred up.

Must be the way things are, if you can't find a job, just break-in somewhere and steal.

Mac
03-28-2011, 02:38 PM
Saw your pics on FB....looks awesome, glad u got some good quality time together....beautiful setting

Thanks Hammer. I don't know if I am going back to Ohio. However, I need to learn Spanish.

joedemarco
03-28-2011, 04:20 PM
Hope you are having a great time, Steve. Enjoy yourself!

Mac
03-28-2011, 06:12 PM
Hope you are having a great time, Steve. Enjoy yourself!

Thanks Joe. I can't wait to get back and hit the gym. It's like craving a drug you cannot have.

mrky03
03-28-2011, 06:33 PM
Mac, just caught up with your thread. Lookin good!! I'm jealous of your vacation! lol Hope you have a great time!

Mac
03-28-2011, 06:58 PM
Mac, just caught up with your thread. Lookin good!! I'm jealous of your vacation! lol Hope you have a great time!

Thanks Joel, we sure are having a great time. Man does it get dark here early. 6:50PM and it's dark already. But the sun rises early and tomorrow morning will be a jog on the beach before driving across the entire island back to San Juan. This has been the best vacation I have ever had.

KevinCouch
03-28-2011, 11:36 PM
Steve, Once you get back you've got some work to do my man. Keep it full throttle and work around your injuries and you'll be just fine. IMO you don't need to keep dropping BF for now just hold steady and train as heavy as your body will allow with your injuries and eat plenty of good food to hold your weight for a few more weeks. Maybe you could start posting progress pics once you've gotten into full-blown contest training.

I see you comin in the low 150s at weigh lean and dry and ready to to battle. Don't lose focus on the Masters. You've worked too hard NOT to go for it.

Mac
03-29-2011, 06:57 AM
Thanks Kevin, but I am going to continue dropping BF slowly as I was in much better condition just after Christmas than I am now.

My bulking seems to have all gone to my stomach. I continue to have shoulder pain and it isn't getting much better even after taking 10 days off with no direct shoulder work. I wake up at night when turning over from the pain and it hurts just doing a front double biceps pose. In fact, I think that practicing the posing has aggravated it even more.

It's been almost a weeks since being in the gym and I still have issues with the left shoulder. If it doesn't improve soon then the Master may be out of reach for me this year. I am going to continue training for it and try to attain my best conditioning ever, but it's very disconcerting.

Hammerfit
03-29-2011, 07:53 AM
Thanks Kevin, but I am going to continue dropping BF slowly as I was in much better condition just after Christmas than I am now.

My bulking seems to have all gone to my stomach. I continue to have shoulder pain and it isn't getting much better even after taking 10 days off with no direct shoulder work. I wake up at night when turning over from the pain and it hurts just doing a front double biceps pose. In fact, I think that practicing the posing has aggravated it even more.

It's been almost a weeks since being in the gym and I still have issues with the left shoulder. If it doesn't improve soon then the Master may be out of reach for me this year. I am going to continue training for it and try to attain my best conditioning ever, but it's very disconcerting.

Keep training around that shoulder Bro. Just got to be smart and come up w a plan. I have a client that has the same issue. We finally have succumbed to not training chest except for some machine work we found that didnt bother it. We do train delts but very strict and with light weights. I truly think that getting blood flow to the area is the best way to promote healing. When I say light I mean 10-15lb DBs, but very high reps.

We did this same thing for Lisa and cured her in about 3 months. For biceps maybe just do pullups/chinups and supported bicep work. Pullups are great rehab IF they do not bother your injury.

And of course daily heat and ice, 800mg ibuprofen when needed. And LOTS of stretching. I have my client go thru the stretching moves 3x day.

mrky03
03-29-2011, 05:12 PM
Thanks Joel, we sure are having a great time. Man does it get dark here early. 6:50PM and it's dark already. But the sun rises early and tomorrow morning will be a jog on the beach before driving across the entire island back to San Juan. This has been the best vacation I have ever had.

I've always wanted to go there, it is paradise!

Mac
03-30-2011, 01:50 AM
Keep training around that shoulder Bro. Just got to be smart and come up w a plan. I have a client that has the same issue. We finally have succumbed to not training chest except for some machine work we found that didnt bother it. We do train delts but very strict and with light weights. I truly think that getting blood flow to the area is the best way to promote healing. When I say light I mean 10-15lb DBs, but very high reps.

We did this same thing for Lisa and cured her in about 3 months. For biceps maybe just do pullups/chinups and supported bicep work. Pullups are great rehab IF they do not bother your injury.

And of course daily heat and ice, 800mg ibuprofen when needed. And LOTS of stretching. I have my client go thru the stretching moves 3x day.

Mike, I have been training around this injury for months now. I am doing the heat and ice, with very limited anti-inflammatories and not enough stretching. Probably need to increase that more and do the light movements like you said, which I did last week. Just tossing in my sleep at night fucks it up.

The problem is I cannot hit my poses hard on the left side, I look totally off balance. Trying to pose the left lat and shoulder causes major pain. In fact, the pain increased when I started posing more.

So I am basically f'd at this point to compete at anything close to what would be my best. What's the point?

I will continue to make improvements, and get shredded this summer and be in the best possible shape of my life. I try and do that every year, improve upon the previous year. That's the plan and I am sticking to it, but I won't be on stage at the Master's this year.

Hammerfit
03-30-2011, 08:49 AM
Mike, I have been training around this injury for months now. I am doing the heat and ice, with very limited anti-inflammatories and not enough stretching. Probably need to increase that more and do the light movements like you said, which I did last week. Just tossing in my sleep at night fucks it up.

The problem is I cannot hit my poses hard on the left side, I look totally off balance. Trying to pose the left lat and shoulder causes major pain. In fact, the pain increased when I started posing more.

So I am basically f'd at this point to compete at anything close to what would be my best. What's the point?

I will continue to make improvements, and get shredded this summer and be in the best possible shape of my life. I try and do that every year, improve upon the previous year. That's the plan and I am sticking to it, but I won't be on stage at the Master's this year.

Stretch Bro, it promotes even more blood flow to the area. Light weight lifting then stretch from every angle possible. The joint needs to be throughly warmed up before hand. Gently! Ease into it. I promise it will help unless you have tear. I have had similar issue with shoulder. I have Lisa stretch it for me after I have done all I can do on my own.

I commend and respect you for battling through this. Do not give up, you have too much freaky genetics to succumb.

Mac
03-30-2011, 08:58 AM
That's what I will do Mike. I have trained out injuries in the past but this one has been a real bugger! If it improves in the next few weeks, I may reconsider competing this year and my training regimen won't change.

My other thought too was to get my feet wet again being back on stage at a smaller show before going to the Masters. Then try it again next year and all the while make other improvements, like my hamstrings and chest.

I can't wait to get to the gym to train. Need my fix!

axioma
03-30-2011, 11:03 AM
I can relate. I am trying to build mass in the pecs and the torn labrum is flairing up again. Anytime I get into the 5-6 rep range on presses, I get this click when I reach for anything. I will continue to work the rotator with ridiculous warmups, however I might reach a point where I can't continue.

I am thinking seriously about staying out this year:
1. Physically: torn labrum and lower discs continue to interfere with training. I think I would look great at 205, but not great enough. I won't contend for a top place until I am 215...
2. Financially: Our daughter got a highly coveted internship at the Medical University of South Carolina this summer. Cost of living in Charleston is nuts. We just don't make enough money to say let's do this and this...but let's do this instead of this...

I hope you do get well and continue to progress because you are one of the physiques that I was really looking forward to seeing on stage.

Mac
03-30-2011, 11:51 AM
I can relate.

<snip>

I hope you do get well and continue to progress because you are one of the physiques that I was really looking forward to seeing on stage.

Thanks.

I will Matt. I can relate to the reaching for something and hearing clicks and pops in the shoulder. I treat my right shoulder like it's gold to prevent something happening to it.

Going to continue to achieve my goal, to get back on the stage again, no matter the time it takes to get there. But I am not doing it half-assed and I don't just do this to get on stage.

axioma
03-30-2011, 12:02 PM
Same here...for me STAGE is to show something that is equal or better than anyone else up there...if I can't, then the looks and attaboys I get in the gym, the beach and in the bedroom are more than enough.

Mac
03-30-2011, 05:04 PM
Shadow man

leanbody
03-30-2011, 05:05 PM
I have a ton of respect for you mac, so i won't comment on your decision, but wow you are in such great shape it's amazing! You're in a different league than me - I'd be stoked to be where u are at - LOL. I seem to be racking up the injuries too and it is hard to work around them, but Hammerfit has a good plan there! I'm just going to do a local show in the fall, but I'll be in the best shape of my life - so for me it will definately be the best i could do.

freebirdmac
03-30-2011, 05:39 PM
Is anyone not working around injuries???? Joe maybe?

KevinCouch
03-30-2011, 05:59 PM
Is anyone not working around injuries???? Joe maybe?

Let's see... lower back, knees, elbow oh and left shoulder...other than that I'm healthy and injury free:yep: goes with the territory of being old and into this madness. guess my body
needed this break from competing.

KevinCouch
03-30-2011, 06:10 PM
Steve, hope your shoulder begins to heal. You thought about maybe rehabbing for a couple of weeks after a week or two of resting it? I know now's not the time you really want to take a short break from lifting but it might be something to think about. I don't know maybe Joe could give his professional opinion on this injury of yours....

joedemarco
03-30-2011, 06:11 PM
Is anyone not working around injuries???? Joe maybe?

Pam, luckily I am injury free (and have been for quite sometime). I think the key is to "knock on wood" several times a day. Thanking God a lot doesn't hurt either.

Steve, get well my friend. I know these nagging injuries can be really annoying. All you can do is avoid the movements that hurt it and do as much therapy as possible (home therapy and regular therapy if need be).

I agree with you. Let it heal. There's always plenty of time to hit the stage when you are closer to 100%.

Mac
03-30-2011, 07:41 PM
Pam, luckily I am injury free (and have been for quite sometime). I think the key is to "knock on wood" several times a day. Thanking God a lot doesn't hurt either.


Another sure sign he is from another world!

Mac
03-30-2011, 07:45 PM
I have a ton of respect for you mac, so i won't comment on your decision, but wow you are in such great shape it's amazing! You're in a different league than me - I'd be stoked to be where u are at - LOL. I seem to be racking up the injuries too and it is hard to work around them, but Hammerfit has a good plan there! I'm just going to do a local show in the fall, but I'll be in the best shape of my life - so for me it will definately be the best i could do.

Thanks leanbody, I am humbled. I don't think I am in a different league, however.

I work hard towards my goals, like you do I am sure, but at one point a few years ago, I was in quite another league, out-of-shape. See page one of my journal.

Mac
03-30-2011, 07:46 PM
Steve, hope your shoulder begins to heal. You thought about maybe rehabbing for a couple of weeks after a week or two of resting it? I know now's not the time you really want to take a short break from lifting but it might be something to think about. I don't know maybe Joe could give his professional opinion on this injury of yours....

It's been a week since I have been in the gym, so we will start there.

If I stay out longer, I will be unhealthy in other ways.

Mac
03-30-2011, 10:48 PM
Shoulders - BW 158 - good pump, great to feel the shoulders engorged with blood and full. felt like rocks when I was done, like dough before I started

7 sets incline press - 12-15 reps
4 sets DB Laterals - 15-20 reps
3 sets Front DB raise 10 reps
4 sets Barbell shrugs
3 sets rear delt machine
2 sets rear delts on cable

freebirdmac
03-31-2011, 05:49 AM
Mike, I have been training around this injury for months now. I am doing the heat and ice, with very limited anti-inflammatories and not enough stretching. Probably need to increase that more and do the light movements like you said, which I did last week. Just tossing in my sleep at night fucks it up.



Damn! This just nailed my left shoulder! I rolled over from left to right using my left arm to carry the covers with me and POW! Woke me straight up. I can't move my left arm now without lots of pain. :(

Mac
04-01-2011, 06:29 PM
So this is my starting point for my better than last year's condition preparation to just look good with my shirt off or the possibility of competing in a local show in September.

freebirdmac
04-01-2011, 07:15 PM
So this is my starting point for my better than last year's condition preparation to just look good with my shirt off or the possibility of competing in a local show in September.

Where's the fat???? Looks like a pretty lean starting point to me.

Mac
04-01-2011, 07:19 PM
Where's the fat???? Looks like a pretty lean starting point to me.


It's under the shirt.

mrky03
04-01-2011, 08:55 PM
Lookin pretty lean and vascular in that pic IMO. Most guys would love to look that good!

I understand where you're coming from though, we who compete have high standards and nothing less will do!

KevinCouch
04-01-2011, 09:25 PM
Steve you accuse me a being too hard on myself...think you are being too hard on yourself too bro. you look like you've put on size and are pretty damn lean right now. Awesome work to stay with it despite having the crap shoulder. I know it gets pretty discouraging when you can't train the way you want to......stay positive and keep pluggin away and your shoulder WILL heal.

Mac
04-01-2011, 10:06 PM
Yesterday's workout :

Superset Biceps and Triceps BW : 159
16 sets each

Today's workout :

Lats BW 160.5

18 sets

Mac
04-01-2011, 10:11 PM
Steve you accuse me a being too hard on myself...think you are being too hard on yourself too bro.

Don't we really have to be that way though, to strive for something better you need not be satisfied with what you have?

KevinCouch
04-02-2011, 11:32 AM
Don't we really have to be that way though, to strive for something better you need not be satisfied with what you have?

Yes! Never satisfied with your physique is what keeps us working out every day to improve. If I say to someone I'm gaining too much bodyfat or I'm getting soft people look at me like I'm some kind of nut case! Even as dedicated and hardcore as we are here on this forum we look at each other's progress pics or posts and think "Yea right you're gettin fat..." and you've got striatiions in your triceps or whatever. It's just who we all are here. Compete or not still want to improve. My wife asked me yesterday why I'm still training so hard if I'm not competing in July. I responded to her It's the only way I know how to train.

Keep making gains!

joedemarco
04-02-2011, 11:44 AM
Looking good, Steve. I can definitely see that you have added some size. If that is your starting point, then you should be pretty shredded when you're done with the final product.

bryantone
04-02-2011, 11:59 AM
Same here...for me STAGE is to show something that is equal or better than anyone else up there...if I can't, then the looks and attaboys I get in the gym, the beach and in the bedroom are more than enough.
^^^^x2. Matt..I like that attitude. Steve, just keep on plugging away and see where you are @ in a few months. Your conditioning, BF, and weight is on tract, so dont toss the towel yet.

Mac
04-02-2011, 06:06 PM
^^^^x2. Matt..I like that attitude. Steve, just keep on plugging away and see where you are @ in a few months. Your conditioning, BF, and weight is on tract, so dont toss the towel yet.

I will indeed keep at it, nothing is going to change with how I train or my goals.

Mac
04-02-2011, 06:07 PM
Looking good, Steve. I can definitely see that you have added some size. If that is your starting point, then you should be pretty shredded when you're done with the final product.

Thanks Joe. I hope to achieve better results than the past.

Are you still going to be in Pittsburgh in July?

ayezer
04-03-2011, 04:14 PM
yes look lean good arms good luck just keep consistent

Mac
04-03-2011, 04:21 PM
I took yesterday off and slept a lot, blew off cardio and still lost 2 lbs.

BW : 157 noticeably leaner - this shit comes off almost as fast as it goes on!

Did 30 minutes on stationary bike and then another 10 on the treadmill with 200 reps for the abs.

Going back later after dinner to hit up chest and shoulders.

freebirdmac
04-03-2011, 04:37 PM
You do chest and shoulders on the same day? I'd think that'd be terribly hard on the shoulders :eek:

ayezer
04-03-2011, 04:44 PM
I like to chest shoulders together too it is diff to get heavy wt on shoulders but it gives more rest and recovery to shoulders I have much less shoulder problems when training this way, shoulders are warmed up by the the time you get to them.

Mac
04-03-2011, 04:57 PM
What he said ^. Less volume than doing shoulders on a separate day. Plus they are warmed up and I mostly do isolation like flyes and front raise.

freebirdmac
04-03-2011, 05:21 PM
Hmm. Maybe I should rethink my strategy.

KevinCouch
04-03-2011, 06:10 PM
I took yesterday off and slept a lot, blew off cardio and still lost 2 lbs.

BW : 157 noticeably leaner - this shit comes off almost as fast as it goes on!



Believe me Steve that's a very positive thing at our geriatric ages. As long as we're NOT losing a boat load of muscle while the fat's coming off. :yep:

Mac
04-03-2011, 07:04 PM
Hmm. Maybe I should rethink my strategy.

I don't always do it that way. Many times it was just a shoulders only session, but since I have been having my issues with mine, I been doing them together.

Mac
04-03-2011, 07:27 PM
I just don't get it. All of these guys ripping on men's physique competitors in muscle central. Unless you're 220lbs or more, you're a fag or you're lazy.

freebirdmac
04-03-2011, 08:30 PM
I just don't get it. All of these guys ripping on men's physique competitors in muscle central. Unless you're 220lbs or more, you're a fag or you're lazy.

Guys and the bigger the better mentality :rolleyes:

KevinCouch
04-03-2011, 08:49 PM
Guys and the bigger the better mentality :rolleyes:

That may have something to do with it but also I have to say a lot of guys get into bodybuilding because of low self esteem and when they feel threatened they come back with hate against now physique guys.

As we've talked a lot on this forum the physiques are getting out of control and IMO too blocky with big guts and unfortunately the IFBB pros that have great symmetry with small waists don't do well anymore.

Bodybuilding is evolving but IMO in the wrong direction and the physique guys probably look like the bodybuilders from the 50s and early 60s with attainable muscle. I personally like to have more muscle than the physique guys but that's me.

Rick Prince
04-03-2011, 09:08 PM
That may have something to do with it but also I have to say a lot of guys get into bodybuilding because of low self esteem and when they feel threatened they come back with hate against now physique guys.

As we've talked a lot on this forum the physiques are getting out of control and IMO too blocky with big guts and unfortunately the IFBB pros that have great symmetry with small waists don't do well anymore.

Bodybuilding is evolving but IMO in the wrong direction and the physique guys probably look like the bodybuilders from the 50s and early 60s with attainable muscle. I personally like to have more muscle than the physique guys but that's me.

I have been to two NPC shows with physique classes. For me, it was boring. The guys walk out and stand with one hand on their hip or placed in their pocket. They do qtr turns (no poses or flexing), walk to the back of the stage and then return to the front of the stage. I would have preferred they (NPC) had introduced classic bodybuilding with height classes and weight restrictions like they had at the Arnold Amateur.

Mac
04-03-2011, 09:08 PM
Chest and some shoulders - BW 158.5

Incline Press
8 working sets - several warmups

HS decline press
4 sets

Chest Press
5 sets

DB Flys
4 sets

DB Laterals
4 sets

Rear Delts
5 sets

Shrugs
4 sets

Mac
04-03-2011, 09:12 PM
I have been to two NPC shows with physique classes. For me, it was boring. The guys walk out and stand with one hand on their hip or placed in their pocket. They do qtr turns (no poses or flexing), walk to the back of the stage and then return to the front of the stage. I would have preferred they (NPC) had introduced classic bodybuilding with height classes and weight restrictions like they had at the Arnold Amateur.

Sounds boring and not something I would want to do but they guys don't sit at home on the couch and drink beer and look like crap so why give them so much shit.

Kevin is right about the low self-esteem issues and those with the greatest of lows will lash back at anyone with success or feel threatened.

Rick Prince
04-03-2011, 09:19 PM
Chest and some shoulders - BW 158.5

Incline Press
8 working sets - several warmups

HS decline press
4 sets

Chest Press
5 sets

DB Flys
4 sets

DB Laterals
4 sets

Rear Delts
5 sets

Shrugs
4 sets

Looks like a great workout. I can't imagine how my delts would feel training them with shoulders.


...they guys don't sit at home on the couch and drink beer and look like crap so why give them so much shit...
I agree with you.

KevinCouch
04-03-2011, 09:21 PM
I have been to two NPC shows with physique classes. For me, it was boring. The guys walk out and stand with one hand on their hip or placed in their pocket. They do qtr turns (no poses or flexing), walk to the back of the stage and then return to the front of the stage. I would have preferred they (NPC) had introduced classic bodybuilding with height classes and weight restrictions like they had at the Arnold Amateur.


Yea i agree with you on that point and I wouldn't particularly enjoy watching these guys either but in all honestly, the bikini division is just as boring to me. Crap, at the Masters last year there was class after class of these girls (don't get me wrong, most were beatiful women with beautiful bodies) but not exciting to watch and especially wait in the pump room for hours to get finished. The NPC is trying something new to draw crowds and make money and the bikini divisions has done just that and now they're trying the men's version of the bikini division. I'm a bodybuilder from head to toe but nowadays it's all about making a profit in the NPC and just BB alone isn't making it....I don't know the exact numbers but last year's masters had over 500 competitors I would bet to say that more than half of the competitors were divisions other than men and women's BB. Just a guess.

Mac
04-05-2011, 09:30 PM
Legs - BW 156.5

Tried doing squats, but I can still feel the pull in my left hamstring, so I blew them off. Don't need another injury.

5 sets leg extensions
5 sets leg curls
3 sets adductors
3 sets of lunges
4 sets of leg presses

40 minutes AM cardio on stationary bike

freebirdmac
04-05-2011, 09:41 PM
Sometimes this feel like boxing and we're Muhammad Ali. Dancing like butterflies around injuries. But still stinging like bees :)

Mac
04-05-2011, 09:49 PM
Sometimes this feel like boxing and we're Muhammad Ali. Dancing like butterflies around injuries. But still stinging like bees :)

I stung back and managed to get an all-time best on unilateral leg extensions for 10 reps. Not the exercise one can brag about to your bros but any improvements are welcomed these days.

Hammerfit
04-06-2011, 10:26 AM
I stung back and managed to get an all-time best on unilateral leg extensions for 10 reps. Not the exercise one can brag about to your bros but any improvements are welcomed these days.

Awesome work Steve. An improvement is an improvement no matter what it is. Now take that and improve on it! Have you tried doing some lighter weight SLDL for your hams? I twinged my back last week doing heavy front squats and it helped.

Mac
04-06-2011, 01:11 PM
Awesome work Steve. An improvement is an improvement no matter what it is. Now take that and improve on it! Have you tried doing some lighter weight SLDL for your hams? I twinged my back last week doing heavy front squats and it helped.

Thanks Mike.

It's been about 8 weeks since I did any of those according to my logs. time to bring them back as they did provide some growth.

Mac
04-06-2011, 03:14 PM
Even though the left shoulder is injured I managed to keep some size to it :

Rick Prince
04-06-2011, 08:35 PM
Even though the left shoulder is injured I managed to keep some size to it :

The left shoulder does not look injured. You look hard and lean through the shoulder with good shoulder to arm tie-ins.

Hammerfit
04-07-2011, 08:47 AM
Even though the left shoulder is injured I managed to keep some size to it :

You look awesome Steve! Great V Taper. You delts look nice and round and you arms are full. Keep Hammerin Bro! We dont let little injuries slow us down, we train smarter and harder.

KevinCouch
04-07-2011, 09:25 AM
Pic shows you've put on size and stayed lean this year despite your injuries! Your shoulders look wide as hell in that pic coupled with a small waist...but photos can be deceving though it makes you look taller.....:yep:

Mac
04-07-2011, 09:37 AM
but photos can be deceving though it makes you look taller.

They sure do because the dumbbells really are half as big as me!

Thanks everyone.

Mac
04-09-2011, 04:06 PM
Triceps-Biceps and a few of sets for the upper chest.

morning cardio steady state bike 30 minutes

BW 159

V-bar Tricep PD
100x50
150x33 - new PR for this weight
175x12
175x10

one arm cable curls - elbow resting on bench
60x20
70x12
90x10
110x2
70x12 and some forced reps

rope extension - unilateral
60x20
70x15
90x10

reverse tri PD - uni
50x12
50x10
50x10

machine curl - uni
40x10
60x8 + forced reps
40x12
40x10

lying DB ext
35x15
35x12

concentration db curl
35x15
35x12

incline press
5 sets 15x20 reps

calves - been slacking on these and need to step it up a bit
3 sets

mrky03
04-11-2011, 08:31 PM
I have been to two NPC shows with physique classes. For me, it was boring. The guys walk out and stand with one hand on their hip or placed in their pocket. They do qtr turns (no poses or flexing), walk to the back of the stage and then return to the front of the stage. I would have preferred they (NPC) had introduced classic bodybuilding with height classes and weight restrictions like they had at the Arnold Amateur.

I agree with both you and Kevin, I long for the "Golden Age" when you could tell who was who just by looking at a siloette of him or her. I honestly don't know what direction their trying to go with things now.

mrky03
04-11-2011, 08:34 PM
You are looking very good Steve, very symetrical and V tapered!

Great workouts too! You are hardcore buddy!

joedemarco
04-11-2011, 09:00 PM
Looking good, Steve! You always look much bigger then high 150's when I see pics of you.

JoeB8962
04-11-2011, 09:04 PM
Yea i agree with you on that point and I wouldn't particularly enjoy watching these guys either but in all honestly, the bikini division is just as boring to me. Crap, at the Masters last year there was class after class of these girls (don't get me wrong, most were beatiful women with beautiful bodies) but not exciting to watch and especially wait in the pump room for hours to get finished. The NPC is trying something new to draw crowds and make money and the bikini divisions has done just that and now they're trying the men's version of the bikini division. I'm a bodybuilder from head to toe but nowadays it's all about making a profit in the NPC and just BB alone isn't making it....I don't know the exact numbers but last year's masters had over 500 competitors I would bet to say that more than half of the competitors were divisions other than men and women's BB. Just a guess.

It's all about the almighty dollar and I think it's an insult to bodybuilding..what I mean the bikini in my opinon is nothing more than a T&A show, you can see the same thing at spring break. Does it have it's place, sure just not in conjunction with a bodybuilding show same goes for the male model or whatever they decide to call it. If the NPC is determind to keep this in, do it on Friday night; don't make the ones that have supported you all these years be the ones that have to wait and hit the stage close to midnight!

Mac
04-11-2011, 09:54 PM
I agree with both you and Kevin, I long for the "Golden Age" when you could tell who was who just by looking at a siloette of him or her. I honestly don't know what direction their trying to go with things now.

My bodybuilding heroes in the golden age were Lee Labrada and Mohammed Makkawy.

Mac
04-11-2011, 10:04 PM
Looking good, Steve! You always look much bigger then high 150's when I see pics of you.

Smoke and mirrors, eh Joe?

Thanks!

KevinCouch
04-12-2011, 12:47 AM
Lee Labrada is about my height. He has perfect symmetry plenty of muscle, shredded to the bone in that pic and it does'nt appear to have ANY weak bodyparts. WINNER
Do you think he could win in today's 202 Olympia? I'm not so sure:confused::confused:

That is exactly what I aspire to be.

Mac
04-12-2011, 06:43 AM
Lee Labrada is about my height. He has perfect symmetry plenty of muscle, shredded to the bone in that pic and it does'nt appear to have ANY weak bodyparts. WINNER
Do you think he could win in today's 202 Olympia? I'm not so sure:confused::confused:

That is exactly what I aspire to be.

No, I don't think he would win today's 202 and I would say you're pretty damned close to your aspiration Kevin.

joedemarco
04-12-2011, 09:31 AM
I agree with you guys that Lee Labrada would not win in the 202's these days......and that's a God damn shame. His physique was perfect (or as close to perfect as one can get).

I saw a few recent videos of Lee on youtube last week. He still keeps himself in awesome shape. The guy is an absolute class act.

Mac
04-12-2011, 05:34 PM
I saw a few recent videos of Lee on youtube last week. He still keeps himself in awesome shape. The guy is an absolute class act.

1M7oNEFvmeI&

joedemarco
04-12-2011, 07:15 PM
Soooo much better then the majority of physiques on stage today!

JoeB8962
04-12-2011, 07:54 PM
That's posing! He's not up there walking around hitting most muscular pose over and over..every pose is hit on the beat of the music. That seems to have all been lost and it's a shame! Combine the physique and posing of Labrada and that my friends is the art of bodybuilding!

Mac
04-12-2011, 09:35 PM
Chest - Shoulders BW 161

Incline Press - 8 sets
DB Side Laterals - 5 sets
Front DB Raise - 3 sets
Shrugs - 4 sets
Shoulder Press - 3 sets
HS Decline - 4 sets

Mac
04-13-2011, 07:25 AM
That's posing! He's not up there walking around hitting most muscular pose over and over..every pose is hit on the beat of the music. That seems to have all been lost and it's a shame! Combine the physique and posing of Labrada and that my friends is the art of bodybuilding!

That's why I posted this one of Lee as his posing is excellent and his physique is representative of my idea of bodybuilding.

Hammerfit
04-13-2011, 08:10 AM
Chest - Shoulders BW 161

Incline Press - 8 sets
DB Side Laterals - 5 sets
Front DB Raise - 3 sets
Shrugs - 4 sets
Shoulder Press - 3 sets
HS Decline - 4 sets

How did the shoulder hold up?

Mac
04-13-2011, 08:12 AM
How did the shoulder hold up?

I still have issues with it all the time and I just grin and bear the pain!

axioma
04-13-2011, 12:00 PM
Thanks for the post of Lee...inspiring.

axioma
04-13-2011, 12:07 PM
and I agree...Kevin is very, very close to realizing his full potential. The key is knowing that you are there when you reach it...no matter what the decision of a contest is.
It takes a really self aware individual to hear, "a little more mass and you will be there..." and say, "Nope, I'm there...this is my David, my Farnese Hercules."

Guys like Makkaway and Labrada NEVER compromised their vision of perfection, never whored it to a judge.

KevinCouch
04-13-2011, 12:55 PM
and I agree...Kevin is very, very close to realizing his full potential. The key is knowing that you are there when you reach it...no matter what the decision of a contest is.
It takes a really self aware individual to hear, "a little more mass and you will be there..." and say, "Nope, I'm there...this is my David, my Farnese Hercules."

Guys like Makkaway and Labrada NEVER compromised their vision of perfection, never whored it to a judge.

With me, my bone structure is pretty small and I'll never be a 230 pound freak and I never wanted to be. At my age and stage in life, my goal is to continue to develop a more refined higher quality physique like the pics above of Labrada and Makaway. I see these young guys on Central that are my height and trying to get to 250 and the IFBB 202 pros that weigh 250 in the offseason makes me realize that competitive BB has probably passed me by (or I've passed competitive BB by).

Mac
04-13-2011, 10:05 PM
Biceps and Triceps - BW 162 vascular as hell, great pump, and leaner

Morning cardio 20 minutes - stat bike

20 sets total - high reps, several sets to failure.

KevinCouch
04-14-2011, 08:57 AM
Biceps and Triceps - BW 162 vascular as hell, great pump, and leaner

Morning cardio 20 minutes - stat bike

20 sets total - high reps, several sets to failure.

Awesome Steve, your weight has shot back up while losing bodyfat!

Hammerfit
04-14-2011, 09:50 AM
Biceps and Triceps - BW 162 vascular as hell, great pump, and leaner

Morning cardio 20 minutes - stat bike

20 sets total - high reps, several sets to failure.

Steve, what are you doing to get leaner and heavier?

Mac
04-14-2011, 10:00 AM
Steve, what are you doing to get leaner and heavier?

This is a good question.

I am thinking it was dehydration and stress causing me problems in the last several weeks. Much of the stress was over taxes and business issues which have since been mitigated.

We know what cortisol will do.

DUKE56
04-15-2011, 01:17 PM
Taxes, oh chute, I forgot

Mac
04-16-2011, 10:44 AM
Yesterday's workout was here in my home gym, which consists of one each of : 20-25-35-45 lb. dumbbell left over from the days when I only worked out at home.

Shoulders

6 sets unilateral DB press - yep, one side at a time last two sets to failure. reps 20-35
4 sets lateral raises
4 sets front db raise - palms in
3 sets " palms down

I started to do rear DB flies but Dar came into the room, said how good I looked and we remembered there were no kids at home. so... that's ended the iron workout.

Now it's cardio time, on the stat bike.

Hammerfit
04-16-2011, 04:34 PM
Yesterday's workout was here in my home gym, which consists of one each of : 20-25-35-45 lb. dumbbell left over from the days when I only worked out at home.

Shoulders

6 sets unilateral DB press - yep, one side at a time last two sets to failure. reps 20-35
4 sets lateral raises
4 sets front db raise - palms in
3 sets " palms down

I started to do rear DB flies but Dar came into the room, said how good I looked and we remembered there were no kids at home. so... that's ended the iron workout.

Now it's cardio time, on the stat bike.

said how good I looked and we remembered there were no kids at home. so
thats what its all about atta boy!

Mac
04-16-2011, 05:53 PM
said how good I looked and we remembered there were no kids at home. so
thats what its all about atta boy!

She's always got some kind of excuse.

Mac
04-16-2011, 08:21 PM
Legs : BW 162

Leg extensions - unilateral

60x20
75x10
90x10
105x10
120x10
135x6

bilateral leg extensions
255x12 - new PR with stack
255x10

Adductors
100x30
140x20
160x10
190x10
190x15
190x20

Leg Press - some guy was using the squat rack- didn't matter

100lbs - going deep and on the very first rep I feel sharp burning sensation that I felt doing squats over a month ago in my left hamstring.


$!@#!@##!@#!@#

stopped working out here, as I was really pissed and now am icing the leg.

Rick Prince
04-16-2011, 09:50 PM
Legs : BW 162
...
bilateral leg extensions
255x12 - new PR with stack
255x10
...
Leg Press - some guy was using the squat rack- didn't matter

100lbs - going deep and on the very first rep I feel sharp burning sensation that I felt doing squats over a month ago in my left hamstring.


... and now am icing the leg.

Congrats on the leg ext PR. I hope the leg injury is minor and you are back to 100% in no time.

Hammerfit
04-17-2011, 08:56 AM
Congrats on the leg ext PR. I hope the leg injury is minor and you are back to 100% in no time.

Holy Smokes! That's strong Steve. Are you doing these with strict form and tight contractions? Be careful, very heavy leg extensions can be brutal on the knees.

Mac
04-17-2011, 09:56 AM
Holy Smokes! That's strong Steve. Are you doing these with strict form and tight contractions? Be careful, very heavy leg extensions can be brutal on the knees.

I would like to think I am. It takes several sets to get my knees warmed up to do these. I can sure feel it today.

Mac
04-17-2011, 09:58 AM
Congrats on the leg ext PR. I hope the leg injury is minor and you are back to 100% in no time.

Thanks Rick. Yes, it is minor and flared up the pull I did on it several weeks ago doing heavy squats. Doesn't feel as bad today as I thought it might.

joedemarco
04-17-2011, 10:45 AM
Good leg workout, Steve! Glad to hear that you think the injury is minor. Keep the ice on it as much as you can.

Baldiewonkanobi
04-17-2011, 12:52 PM
Training around injury....PERFECT. As you know that will halve the healing time.


Baldie

Mac
04-17-2011, 07:39 PM
Back - BW 161.5

unilateral PD
100x20
150x20
175x15
200x10
200x8
175x10

Stiff-arm PD
120x10
130x15
150x12
120x12

Lat Pulldowns
135x15
135x12
135x10

Hi cable rows
150x10
150x10

Rear Delts
120x12
120x10
120x10

HeavyDutyGuy
04-17-2011, 10:33 PM
Good stuff! Sick, lol.

JoeB8962
04-19-2011, 09:28 AM
Legs : BW 162

Leg extensions - unilateral

60x20
75x10
90x10
105x10
120x10
135x6

bilateral leg extensions
255x12 - new PR with stack
255x10

Adductors
100x30
140x20
160x10
190x10
190x15
190x20

Leg Press - some guy was using the squat rack- didn't matter

100lbs - going deep and on the very first rep I feel sharp burning sensation that I felt doing squats over a month ago in my left hamstring.


$!@#!@##!@#!@#

stopped working out here, as I was really pissed and now am icing the leg.

Steve, saw this and it made me think I have no idea how much weight I use on leg extensions..we have a HS plate load and I just throw plates on and don't even think how much it is. Always work up to 3 wheels on each side for 10-12. If I thought about how much it was most likely couldn't do it!

Mac
04-19-2011, 09:54 AM
Steve, saw this and it made me think I have no idea how much weight I use on leg extensions..we have a HS plate load and I just throw plates on and don't even think how much it is. Always work up to 3 wheels on each side for 10-12. If I thought about how much it was most likely couldn't do it!

Each machine is different. 200lbs on one maybe equivalent to 150 on another.

We have a HS plate load extension but I didn't fit right in it as it seems to be made for someone much taller.

masterschamp
04-19-2011, 10:12 AM
Steve,
Did the same thing to my left ham up high and deep where it ties in with the glute during squats on Saturday. I originally hurt it, believe it or not, a couple of months ago when I got back on the treadmill for the first time in awhile, and overdid things a bit! Took about a week for the pain to totally subside last time. Feels like I got kicked in the ass by a mule!

Keith

JoeB8962
04-19-2011, 01:48 PM
Each machine is different. 200lbs on one maybe equivalent to 150 on another.

We have a HS plate load extension but I didn't fit right in it as it seems to be made for someone much taller.

The one we have you can move the back rest forward, so that's what I do and I seem to feel it better in my lower quads if I lift my butt off the seat as I raise the weight.

Mac
04-20-2011, 10:41 PM
Chest and Shoulders

BW 159.5

Incline Press 7 sets 10-15 reps
Decline HS 5 sets 15-20 reps
Side Laterals 4 sets 12 reps
Front Laterals 3 sets 10 reps
BB Shrugs 4 sets 12 reps

Ab rope crunches 3 sets 20 reps

Down4whatever
04-21-2011, 11:09 AM
Chest and Shoulders

BW 159.5

Incline Press 7 sets 10-15 reps
Decline HS 5 sets 15-20 reps
Side Laterals 4 sets 12 reps
Front Laterals 3 sets 10 reps
BB Shrugs 4 sets 12 reps

Ab rope crunches 3 sets 20 reps

Damn you guys are doing high volume. I wonder if I'm doing myself a disservice by keeping volume low? Something to ponder

Mac
04-21-2011, 09:05 PM
Damn you guys are doing high volume. I wonder if I'm doing myself a disservice by keeping volume low? Something to ponder

Based on your recent lifts at your Strongman contest and how you look in your pics, I would say a big

:no:

Mac
04-21-2011, 09:10 PM
Arms - superset biceps and triceps

BW : 160.5

one arm rope pd
40x40
80x15
60x20

one arm curls
40x20
80x10
90x8

tricep pd - straight bar
150x35 - new PR with full stack
150x15
150x12

one arm bicep curls
50x12
60x10
70x5 - pr

DB french curls
30x20
30x20
30x15

rev cable curl 1 arm
30x15
30x15

concentration curls
40x15
40x15 +5 FR

hammer curls
40x15
40x12

masterschamp
04-22-2011, 08:12 AM
Training is looking great! Great job, Steve.

On a side note....the glute/ham pain I was experiencing was actually a sciatic? nerve problelm. Went to a chiro for the first time yesterday at the suggestion of someone at the gym after I told him the pain was moving around in my leg too. The doc showed me the x rays of my spinal column!:eek: Looked CRAZY!..... he said it is what he calls the "bodybuilder's question mark". Damn thing took about a 1/2 an inch turn to the right and then back in the lower back area.He said after 35 years of lifting heavy it really wasn't unexpected, if you lift that long all the compression over the years is going to have some effect.......said he could treat and it should resolve.Looks like regular chiro trips are now an official part of
my training regimen!


Keith

Hammerfit
04-22-2011, 09:21 AM
Arms - superset biceps and triceps

BW : 160.5

one arm rope pd
40x40
80x15
60x20

one arm curls
40x20
80x10
90x8

tricep pd - straight bar
150x35 - new PR with full stack
150x15
150x12

one arm bicep curls
50x12
60x10
70x5 - pr

DB french curls
30x20
30x20
30x15

rev cable curl 1 arm
30x15
30x15

concentration curls
40x15
40x15 +5 FR

hammer curls
40x15
40x12


Nice volume there Bro, that's must produced one helllava pump!

KevinCouch
04-22-2011, 09:30 AM
Nice workouts Steve! See that you're holding around 160 and tightening up! Hope your (shoulder and Ham) begin to heal for you...it sucks dealing with them when all you want to do is train your bodyparts hard and you can't!

Down4whatever
04-22-2011, 10:57 AM
Based on your recent lifts at your Strongman contest and how you look in your pics, I would say a big

:no:

Interesting you say that. Do you think there are people who respond to, we'll call it 'crazy volume', and others who respond to ultra low volume?

Might sound like a newbie question, but I don't think I've really ever thought about the contrast before.


Arms - superset biceps and triceps

BW : 160.5



Nice Arm work! Man you have some serious arm strength!

Mac
04-22-2011, 01:40 PM
Nice volume there Bro, that's must produced one helllava pump!

Yes, I sure did have an awesome pump, especially in the biceps. I wish I took pics, it was that good. The 3 grams of citrulline malate and 2 gs of beta alanine I took an hour before gave me great stamina too. I forgot how well that stuff works as I didn't replenish when I ran out.

Mac
04-22-2011, 01:43 PM
Training is looking great! Great job, Steve.

On a side note....the glute/ham pain I was experiencing was actually a sciatic? nerve problelm.

I don't think this leg pain is emanating from the sciatic nerve issue, but you never know. It's gone now, but I thought that last time, so I will give it more time to heal before doing squats or deep leg press.

Thanks for stopping in Keith.

Mac
04-22-2011, 01:46 PM
Nice workouts Steve! See that you're holding around 160 and tightening up! Hope your (shoulder and Ham) begin to heal for you...it sucks dealing with them when all you want to do is train your bodyparts hard and you can't!

thank Kevin.

I am working around the shoulder as best I can and trying not to further aggravate it, but I do. The ham injury is gone, well let's say I cannot feel it walking up the steps anymore.

Trying to find the right exercises on machine that don't give me issues.

Mac
04-22-2011, 01:50 PM
Interesting you say that. Do you think there are people who respond to, we'll call it 'crazy volume', and others who respond to ultra low volume?

Might sound like a newbie question, but I don't think I've really ever thought about the contrast before.

Nice Arm work! Man you have some serious arm strength!

thanks Matt.

I think a combination of both, cycled thru the year is the best approach. I like to do crazy high reps at time and just fatigue the shit out of the muscle so that no further contraction is possible like I did last night with tricep pushdowns at 35 reps.

Rick Prince
04-22-2011, 08:29 PM
Arms - superset biceps and triceps

BW : 160.5

one arm rope pd
40x40
80x15
60x20

one arm curls
40x20
80x10
90x8

tricep pd - straight bar
150x35 - new PR with full stack
150x15
150x12

one arm bicep curls
50x12
60x10
70x5 - pr

DB french curls
30x20
30x20
30x15

rev cable curl 1 arm
30x15
30x15

concentration curls
40x15
40x15 +5 FR

hammer curls
40x15
40x12

Steve, 90lb 1-arm curls. I'm beginning to believe you came from the same planet as Michael and Joe.

DUKE56
04-22-2011, 10:05 PM
90 LB ONE ? ARM CURL? That's heavy duty stuff man!!

Mac
04-23-2011, 07:03 AM
Steve, 90lb 1-arm curls. I'm beginning to believe you came from the same planet as Michael and Joe.

Sorry, that's one arm CABLE curls.

But I am from Tralfamadore which isn't the same one Mike and Joe are from.

Mac
04-23-2011, 08:01 AM
A little bit over a month ago I started using a test boosting herb : bulbine natalensis

Being natural, I was hoping this would live up to it's hype of boosting T levels. While there are claims of up to 347% increase, I would be happy with 1/3 of that.

I didn't do any blood work before I started or afterwards and have absolutely no idea what my levels are at. So I am stuck to using BRO-science to determine the efficacy of this supplement.

Quick summary : I don't think it did much at all to boost my T levels based on the lack of symptoms. I had a mild libido boost, but I think the improved weather and the great vacation I had was most of the reason. The other part was my girl lost 10lbs. and she is looking great.

No increases in strength, aggression, and not much change in body composition.

I have had seemingly better results with other much less expensive herbs and ZMA.

Mac
04-23-2011, 09:53 PM
Legs : BW 158.5 Exercises consisted of isolation movements as doing squats or leg press causes ham injury to rear up.

5-6 sets of 3 exercises done one after the other. 30-60 seconds between sets.

Single leg extension
45x40
90x15
120x10
135x8 new PR
90x12 +5 FR

Seated Leg Curls
90x20
120x20 ; tough set for me
135x10
150x12
165x8
120x15

Adductors
100x40
190x20
190x20
190x20
190x18

Abdominals machine
3 sets 60lbs. 50 - 30 - 30


Morning Cardio

2 sessions of 10 minutes stationary bike hit HIIT @ 8 minute point - hit 40mph and go as fast as I can until I start to slow down, lasts 30-40 seconds then finish . Absolutely sky rockets my HR

DUKE56
04-23-2011, 11:24 PM
Great stuff Mac!

Mac
04-26-2011, 07:47 AM
Last night's workout : Chest
BW 159.5

Incline Press
8 sets

Decline Press
6 sets

DB Bench Fly
4 sets

20 minutes cardio with HIIT

masterschamp
04-26-2011, 09:20 AM
Steve,
What do you think of thr HIT style cardio....never done it but was considering using it in my prep this time.

Keith

Mac
04-26-2011, 11:08 AM
Steve,
What do you think of thr HIT style cardio....never done it but was considering using it in my prep this time.


Keith,

I feel that one 10 minute cardio session with 2 HIIT sprints is equivalent to 30 minutes of steady state cardio. In the 10 minutes, I will do two sprints on the stationary bike at 4 and 8 minutes, slowly increasing to where I am going as fast as I can, which then lasts 30-40 seconds.

I try to do 3 of these a day, vs. one long session.

HeavyDutyGuy
04-26-2011, 01:55 PM
Hardcore stuff= having fun yet?

Mac
04-26-2011, 10:14 PM
Hardcore stuff= having fun yet?

Yes, I am. Good to see you're back in the groove again too!

Mac
04-26-2011, 10:19 PM
Triceps - and a few Biceps too
BW - 161

Tricep Pushdowns - Straight bar
100x40
150x40 - new PR added 6 reps - I was so f'n pumped I could hardly bend my arms.
175x15
185x12
205x10
175x10
150x15

One arm rope extension
60x20
80x15
90x12
70x12

Curl Machine - 1 arm
40x20
70x8 new PR
40x18
40x12

French DB curl
25x20
25x20

Seated Dips - used light weight as these have been causing pain in shoulder
140x20
140x20

Cable Curls
110x30

masterschamp
04-27-2011, 08:29 AM
Steve,
"one arm rope extensions"....haven't done those in years. Gonna try em again! Looking at your avatar I should probably just start copying your routine!! :)

Keith

Hammerfit
04-27-2011, 08:34 AM
Keith,

I feel that one 10 minute cardio session with 2 HIIT sprints is equivalent to 30 minutes of steady state cardio. In the 10 minutes, I will do two sprints on the stationary bike at 4 and 8 minutes, slowly increasing to where I am going as fast as I can, which then lasts 30-40 seconds.

I try to do 3 of these a day, vs. one long session.

I agree, although I hate the shit, HIIT is far superior than steady state IF you are trying to get leaner. However there is a fine line between burning up BF while not loosing muscle. I think my friend Dr Zen Master explained it well and what works for me. Keep lifting heavy = no muscle loss!

Mac
04-27-2011, 08:40 AM
Steve,
"one arm rope extensions"....haven't done those in years. Gonna try em again! Looking at your avatar I should probably just start copying your routine!! :)



I love doing this exercise, great ROM and how you can twist your arm to hit the tricep differently. It's also a great exercise for hitting the intercostals and abs while keeping your core tight.