First timer Journal - 6 wk count down to Pitt Masters Nats

[THEVMAN]

Hello I am new to this board, and am seeing a lot of great athletes helping to motivate each other - so I thought I would share a like about myself - looking forward to meeting fellow members at the NPC Masters Nationals in Pitt PA show!

Background: I am coming into this late in life at 53 yrs old - will be 53 in August. Been behind a desk all my life as a project mgr - After running two marathons 6 weeks apart, I decided to switch to weight lifting 8 years ago to build some muscle. Had many ups and downs, gaining and losing muscle. I just wanted to add some muscle to my skinny frame - but my lats started to grow and I won a local body transformation contest, so I decided to jump on the stage. Have competed less than 10 times mostly in small shows. Recently moved to bigger shows - Excalibur NPC in LA, dec 2008 - I took 4th place in the 50+ masters. Then in March 2009 in Northern Kty took 4th in the HW Masters 50+ (Beverly Int sponsored).

Offseason: 5'11", 205 at 11%bf. Lifted heavy, no cardio.

Current: After lots of set backs, (you can never be too big or too lean), I have been through several trainers that could not tune me up to come in Hard, Full, and Lean. My metabolism is right up there with a wet mop left overnight in cement.

Currently:180 at 7%bf. Need to get to 5%, or else - not sure on wt, other than that I will be a middle wt.

Workout: 4 days a week with wts, and 2-3 x per day cardio. I love to lift as heavy as I can with reps in to 8-12 range though I will hit 5 reps on max wt for one set on some exercises - then do burns.

I only have 6 weeks to go, so I will post workouts and such if anyone is interested for the next 5 wks - if folks respond, I will answer questions. Just want to do something to keep my mind off my diet. I LOVE TO EAT - Sweets, Cheese, if it is bad for you - I love it, so I have a mental challenge there.

Look forward to interacting with you all. I will post some pics soon, and yes - I am a little guy - 5'11" middle wts - I must be crazy going to the National Stage!!!! But my conditioning is the best it has ever been --- likely since I have a great nutritionist - best ever, and I planned out 6 months to do this - rather than the 12 weeks of eating fish and losing all my muscle I used to do.

Cheers.:byeb:

[THEVMAN]

Last Nights workout (low/no carbs for 2 days so it was very light and easy) Next week I will carb up and do this routine better on Monday (my only carb day each week - yes I know, not fun, but necessary for a fat 7% wanting to be at 5% in 5 wks LOL):
Back Width and Quads:

Back width - free wt chins - 4 sets: 10, 8 , 8 ,6. then 3 x 8 with 70lb assist.

Quads - front free wt BB squats - 10 reps x 95, 115, 135, 135.
Leg Press: Narrow: 658 x 15, 838 x 12, 928 x 10, then shoulder width, 1000 x 15, 1100 x 15, then 928 x 10, 838 x 10, 658 x 20,
Leg Ext: 4 x 10 x 80lb
Hack Squats: 4x20 x 60lb

[GerryT]

Much respect and more power to you. Look forward to seeing you at Masters Nats. Good luck.

[Scoobysnacks]

Lets get at this. I think you will enjoy this community here they are a tight nit bunch. 6 weeks to push, as I said this is grunt time. Everytime you are on that treadmill and want to stop, think of being in that top five and listening for your name at a NATIONAL show.

Ss

[joedemarco]

Glad to see you posting a journal. How many weeks have you already been dieting? Good luck to you. I'm sure you'll get a lot of great feedback from the guys/girls in this forum.

[Mac]

Welcome.

Best of luck in your contest prep. I will be checking in to see how you're doing and hope to meet up with you and the rest of the RX Masters in Pittsburgh.

[Baldiewonkanobi]

Looking forward to meeting you in Pitt. We are going to have a grand time....


Baldie

[THEVMAN]

Wow great to see the responses - to answer the question about how long I have been dieting ----- since Jan 26th, at 11%- needed to get some carbs in clean, and was up to 201lbs by feb 12th and ready for a slow decent so as to keep the muscle. I am working shoulders & arms tonight, & will post a couple pics. No carbs since Tuesday, and have stepped up cardio to 1 hr & 45min most days, but feeling good --- as long as I dont stand up to fast. LOL - Looking forward to meeting everyone in person. V man

[THEVMAN]

Took some Scivation Vasiocharge - glad I did, in full ketosis now, can feel in and dropped weight overnight.

Last night - Shoulders & Arms with a friend of mine also preping for a show, but 1/2 my age --> he pushed me pretty hard.

Shoulders: OH DB Presses: 45sx15, 60sx12, 75sx9
OH Machine press (independent sides) 180x12, 200x10, 230x8

Biceps: Supinated standing DB curls, 50s x10x2, 45sx12
EZbar Curls - 115x8x2
Preacher curl mach: 2x30 per side, 10reps + 10 partials for contraction, 1x40 per side 10 reps ---- good burn

Triceps: skullcrusher into narrow grip bench press, 8 reps each @ 90 lbs x 2, superset with 25lb DB behind neck extensions,

reverse grip press downs 2x110x12reps, then 50lb single side press downs x 2

went out to the car and ate my chicken and peanut butter - then home for 3 cardio of the day.

This morning 1 hr on tread mill. tired, not sure of what day it is - flat, not pics please, not till carb up --> maybe I should try out for basket ball instead of bodybuilding LOL

[axioma]

Welcome, you picked a great forum. BTW, scoobysnacks...I didn't know you monitored this forum...you read all the threads or just certain ones?

[axioma]

Nice full workouts, obviously pushing hard...hope is all falls in line for you.

[THEVMAN]

Took some Scivation Vasiocharge - glad I did, in full ketosis now, can feel in and dropped weight overnight.

Last night - Shoulders & Arms with a friend of mine also preping for a show, but 1/2 my age --> he pushed me pretty hard.

Shoulders: OH DB Presses: 45sx15, 60sx12, 75sx9
OH Machine press (independent sides) 180x12, 200x10, 230x8

Biceps: Supinated standing DB curls, 50s x10x2, 45sx12
EZbar Curls - 115x8x2
Preacher curl mach: 2x30 per side, 10reps + 10 partials for contraction, 1x40 per side 10 reps ---- good burn

Triceps: skullcrusher into narrow grip bench press, 8 reps each @ 90 lbs x 2, superset with 25lb DB behind neck extensions,

reverse grip press downs 2x110x12reps, then 50lb single side press downs x 2

went out to the car and ate my chicken and peanut butter - then home for 3 cardio of the day.

This morning 1 hr on tread mill. tired, not sure of what day it is - flat, not pics please, not till carb up --> maybe I should try out for basket ball instead of bodybuilding LOL

Almost forgot - also did 3 sets of cable side laterals with 30lbs per side, and 5 sets of pec deck reverse (for rear delts at 100lbs). This was Friday with no carbs since Tuesday, so forgetting a little here and there.

Today is a "day off"----- which is defined as 1 hr cardio in the morning and 40 min cardio at night.

[THEVMAN]

Thanks AXIOMA! 8 yrs of ups & downs, and on full Ketone diet, wow it is challenging. 1hr morn, & 40min eve cardio for the weekend - but I am carbing up today for 6 days without. So I will post my back thickness & Quad workout later - hoping to get enough glycogen in to do some heavy reps. Feel a bit crummy - took a nap, had not slept much. Loving the carbs - :-)

[Scoobysnacks]

Welcome, you picked a great forum. BTW, scoobysnacks...I didn't know you monitored this forum...you read all the threads or just certain ones?

I dont monitor here, I just pop in occassionally and Im helping Vman with his preparation, and I had recommended this section to him for some support from his peers and peeps that would be at the show.

Ss

[THEVMAN]

Interesting day - carb up day - 1 hr morn cardio then Back Thickness and Quads:

Started with Abs: Decline twisted crunches, 3 sets of 15+ crunches, then 3 sets of 15 hanging leg raises.
*** Bad News - only fans working in the Gym, 90 degrees outside, so it is hot and humid in the gym, slowing me down some. ugh.

Back Thickness: Cable Rows: 120lbs x 15, then the stack 260, 4 sets of 8, then 3 sets of 10 x 120lbs.

Quads: Hack Squat, 4 x 10, increasing wt: 150, 240, 330 and 420 lbs.
Leg Press: 3 sets with seat back and feet together (to get outter quads) 6plates per side x 20, 8 plates per side x 15, 9 plates per side x 10.
4 sets with seat forward and feet shoulder width: 11 plates per side x 15, 10 plates per side x 15, 9 plates per side x 15, then 8 plates per side x 20.

Back Extensions: 3 x 10

Leg extensions: 3 x 15 x 50per side

30 min on stair stepper - which it were cooler in hotlanta. LOL

[Hammerfit]

Good job Bro, you are killin it, should do well in Pitt. Keep up the hard work, it will show!

[THEVMAN]

Thanks Hammerfit!!! these last 5-6 weeks are the toughest mentally - I have never done this before digging this deep: 178lbs at 6.6% BF. Now for 6 days on keto (ah la no carbs,) goal is 1 hr 40 min cardio total --- and chest workout tonight.

[AnglicanBeachParty]

Subscribing to this Journal!

I'm 5'9", and have competed as a LW. So I know what it's like to be the tallest guy in the class.

Hope to meet you in Pittsburgh next month!

[bodyhard]

Nice I will keep track of this Journal!

[THEVMAN]

Hello - well a day after carb up is not so bad, though neck muscle pull is bugging me. Here was my chest workout:

Hammer Strength Flat Bench Press Machine (independent sides):
90x15 wide grip, 180x15 wide grip as warm ups
narrow grip at 410, 1 x 6, 1 x 5
medium grip at 270,x8,10,9

Pec Deck: 220x9, then 8

Incline DB Presses: 45sx10, 75sx4 (surprise - tired)
Incline DB Flies: 45s,x2x8

Wide Dips, body wt leaning forward, 3x8

Cable cross-overs: 25lbs per side,x8, x10, upped to 30sx10

Rotator cuffs: Internal & External Rotation 12 per side x 2 (5lbs), 45 degree 12 lb Db Raises, 12x2

Finished with Pull Over Machine: 160lbs x 4 x 10

Then 17 sprints in 20 min (15secs full on per min), Morning was 45 min cardio, and 20 min noon time. Keto diet today, so only meat, and oil .

[Hammerfit]

Hello - well a day after carb up is not so bad, though neck muscle pull is bugging me. Here was my chest workout:

Hammer Strength Flat Bench Press Machine (independent sides):
90x15 wide grip, 180x15 wide grip as warm ups
narrow grip at 410, 1 x 6, 1 x 5
medium grip at 270,x8,10,9

Pec Deck: 220x9, then 8

Incline DB Presses: 45sx10, 75sx4 (surprise - tired)
Incline DB Flies: 45s,x2x8

Wide Dips, body wt leaning forward, 3x8

Cable cross-overs: 25lbs per side,x8, x10, upped to 30sx10

Rotator cuffs: Internal & External Rotation 12 per side x 2 (5lbs), 45 degree 12 lb Db Raises, 12x2

Finished with Pull Over Machine: 160lbs x 4 x 10

Then 17 sprints in 20 min (15secs full on per min), Morning was 45 min cardio, and 20 min noon time. Keto diet today, so only meat, and oil .


Looking good bro,, you must be getting shredded with all cardio and no carbs

[THEVMAN]

Thanks for your comment Hammerfit - Well, getting shredded to me is kind of the holy grail thing, of striations and cuts, and cross-striations - including abs, lower back Christmas tree, and Glutes. So I am fat, jumped up to 182 lbs at 6.6% BF. My goal is 5% or 7lbs of fat on me, which ever comes 1st. I am my own worse critic, and so yes I am headed there and learning. I only have one carb refeed a week, and have only done it once so far, and overate with a 7th meal. So I need to work on my discipline - more water, and following the plan. :-)

5 weeks and 2 days ------ and counting down.

[Scoobysnacks]

Thanks for your comment Hammerfit - Well, getting shredded to me is kind of the holy grail thing, of striations and cuts, and cross-striations - including abs, lower back Christmas tree, and Glutes. So I am fat, jumped up to 182 lbs at 6.6% BF. My goal is 5% or 7lbs of fat on me, which ever comes 1st. I am my own worse critic, and so yes I am headed there and learning. I only have one carb refeed a week, and have only done it once so far, and overate with a 7th meal. So I need to work on my discipline - more water, and following the plan. :-)

5 weeks and 2 days ------ and counting down.

post up that most muscular its coming along.

[THEVMAN]

One Pick - no pump, no light

[Neal Grossman]

Welcome to the forum. Hope to meet you in Pittsburgh.

[THEVMAN]

Thank you Neal - would be great to meet you - are you competing in the 50+ Light wts at the Pitt Nats?

Today was 1 hr morn cardio, and 40 min cardio in the evening. Clearly a day off since there were no wts. LOL Tomorrow is back width, abs, & hams/thighs.

[magsmalone]

Welcome VMAN! My husband and I will both be competing at Masters. He will be in the over 35 middleweights and I will be in over 35 and over 45 lightweights. We will look forward to meeting you there. It looks like you are working hard. Keep up the pump!

[Neal Grossman]

V-Man,

I will be doing 50+ banatmwt and 60+ ltwt.

Neal

[THEVMAN]

Magsmalone! Thanks for the message - you both must be focused on the diet now, we are almost at 5 wks and counting. That is great to be sharing that interest. My wife is a fine arts painter, but supporting me helping with the food prep and all.

Neal - sounds great --------- se ya'll there (I have to say that - I am from Kennesaw GA, near Atlanta LOL

[THEVMAN]

This morning was 1 hr cardio (tredmill), and then tonight was 40 min cardio (stair stepper). 3 day on oil with no carbs, still sane.

Workout tonight: ABS:
3 sets of twisting decline crunches (roughly 15 reps of crunches with too many twists to count)

3 sets of machine crunches: 15 reps each at 130 lbs tension high

3 sets of leg raises, mixed straight legs out and knee ups 15 reps

BACK WIDTH: wide chins, body wt x 10, 8, 8
then machine assisted by 70lbs, good stretch at the bottom 3x8

TRAPS - easy: From the back, 3x10x135 barbell

HAMs & THIGHS: 4 x 10 x 135 barbell straight leg dead lifts
3 x 15 at 70lbs seated leg curls,
4 x 20 x 315 for Inner Thighs, 4 x 15 x 315 for Outter Thighs
Standing 1 leg curls, 35lbs per side, 14, 12, 10,10

[THEVMAN]

Yesterday - 4th day with no carbs - maybe I should have the handle "Diesel" since I'm running on EFAs LOL.

45 min morn cardio incline treadmill, 1 hr cardio on stairstepper at night after weights.

Weights - easier last night, moved Shoulder work till today since neck muscles are sore - just did Arms and Calves:

CALVES: 180lbs , 6 sets of 15+, holding at the top a few times - 2 sets of each, straight, angled in and angled out foot position.

ARMS:
-TRICEPS: close grip bench press, 135x15, 145x10, 165x7 on flat bench (usually I do decline bench with less wt, but changed up)

"V" handle cable press downs with 95lb stack, partial movement from parallel down, hold at the bottom most reps, 12reps x 3

Superset of seated press downs (all connected to machine) 210x10x3
alternating with OH DB Extensions seated: 80lb single DB x9x3

BICEPS: straight bar bell, shoulder width grip
45lbsx12, 65x12,85x10,105x6,85x8

light DB supinated curls seated 3x8x30 (too light but I was tired)

Standing DB hammer curls, 3x6reps alternating x 55lb dbs

Reverse curls onEZ Bar, 3x10reps x 50lb bar (too light - will do better next time)

[THEVMAN]

Yesterday - 1 hr cardio in the morning, then Shoulders, then 30 min stair stepper.

Shoulders: OH DB Presses: 40s x 15, 50s x 10, 60s x 10

OH Machine press - wide 45s x10, narriow 90 per side x 8

3 Giant sets: Rear delt at 115 on pec deck x 10, 20lb DBs x 10 for side laterals and Front raises x 10 -

[THEVMAN]

today - 45 min cardio this morning, and more cardio later - likely an hr --- as a day off and last day of oil before carb up. 177lbs 6.4%BF

[v1hyp]

Welcome & good luck w/thw prep!

[THEVMAN]

Monday - 1 hr morn cardio, and 20 min in the evening after back thickness and Quads:

BACK: seated cable rows pyramid up: 15x140, 14x160,12x180, 10x200, 8x220
close reverse grip over head pull ups: 3x12 with 70 lbs assist

LEGs: Leg Press: narrow foot position, 20x600, 15x700, 10x800
Shoulder width foot position, 20x1100, 15x900, 20 x 800

Leg extensions: 16x 50lbs per side, x 3sets

Carb up day, but tired after 6 days on keto diet.

[THEVMAN]

Tues - Chest, incline machine, 15x90, 12x180, 5x270
Flat bench machine: 12x90, 10x180, 10x270, 6x360, 8x 270

Pec Dec: 3 x 8 x 205

DB Incline Flys - 12x3x45s

Wide Dips Leaning forward: 3x8xbody wt

Pull over machine, 4x120lbsx10reps

35 min on stairmaster - tired leg cramp pain in the middle of the night - ugh

[THEVMAN]

Yesterday - 1 hr cardio in the morning, 17 sprints (15 sec on 45 sec rest outside in 90+ degree heat)

Not losing wt, but am losing fat ----> 179lbs, 6.2% BF getting leaning, wanting to go to dinner with the guy from
Man vs Food show. LOL

[THEVMAN]

One Pic - side chest - still working on posing, flat, barely tanned, no pump - so not my best

[THEVMAN]

1 hr morn cardio, back width: 3 sets body wt wide chins, 12, 8, 6, then with 70lbs assist, 3x10

HAMs/THIGHS: Standing 1 leg ham curl: 3x10x40lbs per side, Seated ham curl: 4 x 15 x 70lbs,
Outter Thigh: 315lbs x 15 x 4, Inner thigh, 315lbs x 20 x 4

Lower back extensions, 8x3 sets at body wt.

Lots of posing - 40 min on stair stepper. 6 days on oil - only one carb up meal PER WEEK. I am hungry to get in the best shape of my life - literally LOL

[THEVMAN]

Friday - tough day - but I lost a couple lbs over night: 1 hr morn cardio, Evening:
Shoulders: OH machine presses: 15x90, 10x140, 10x190
Cable side laterals, 30lb per side, 3x10
Rear pec deck, 100lbs 3x10
Front raise DBs, 3x10 with alternating 30s

Bicep: 1 arm preacher db curls, 30lbsx10, 45sx8
suplinated standing curls, 2 x 12 with 25s - light and fast for pump

standing ez-bar curls wide grip - 60lbx10, 70lbx10 80lb x10

cable curls 2 x 30lbs x 8, standing between cable towers

triceps press downs 2x95lb stack x 10
1 arm seated extensions begind neck, 30lbs x 4sets per side
decline close grip barbell bench presses 2x15x115 lbs.

40 min on stair master

[THEVMAN]

trying to get to 5% bf or better - but feel like sleeping today - just did 20min of cardio then off to a lecture with my wife on fine art. The rough part is here - trying to dig deep to stay on diet - no carbs for the 5th day out of 6, then only ONE carb up meal - going to eat a steak and cheeze monday - but that seems forever away right now. Improving posing and abs are in --- trying to cut for lower back and glutes. only 4 wks to go - is anyone out there?

[THEVMAN]

Sunday, 1 hr morn cardio, 20 min in evening - wt 177lbs. leaning out well, but tired as to be expected on keto diet.

[AnglicanBeachParty]

Keep it up -- not long now!!

[THEVMAN]

Thanks AnglicanBeach Party!!! Just did a brief carb up yesterday and doing a protein veggie day - not fats or carbs today.

Yesterday - 45 min cardio in the morning and in the evening, and the following workout for back thickness and Quad specialization:

1.) Abs, rope cable crunches, kneeling 5 sets of 15 + with 57 lbs
the side twists 3x10 with 30lbs on cable - standing on each side and twisting cable, arms out front fully extended

2.) Back Thickness - cable rows, 15x140, 12x180, 10x200, 10x420, 8x260. ****** 5x260 & PULLED BACK OUT OUCH ****
stretched and hobbled to the pull down machine for 3 sets of reverse grip pull downs with 70 lb assist x 10, got a qood stretch to help my back. but still very very sore (end up getting very little sleep)
Then
3.) Quads -- hack machine: 4 sets of 8-10: 90lbs, 180, 270, 320
Leg press -- shoulder width, seat up: 20x838, 15x1018, 15x838,
then 3x15x748 deep
Leg Extensions: 5 sets of 15: wt per side, 60,50 40,40 40

then to stair stepper - back sore and stiff - took some hot baths

[Neal Grossman]

VMAN,

Keep to your plan. Less than 4 weeks to go.

[GerryT]

Doing very well, VMan. Keep it going. Want any posing advice, feel free to ask.

[THEVMAN]

Gerry T Thanks for the offer - I have a side chest pick on June 24th you could comment on - other pics will be here soon, as I get the posing better on them. I just threw out my back, so I am having some stiffness which slows the posing a bit, and makes cardio a challenge but then it helps me loosen up as well. I am very very tight right now.

Today - 1 hr morn cardio, 30 min noon cardio, and 30 min cardio after weights. Today was chest day:

Seated chest press, hammer strength - 1 plate a side x 15, 2 plates a side x 12 - wide grip,

then 5 plates a side x 5, and 4 plates a side x 8 - narrow grip
then 3 plates a side x 10 and then x 8 - both medium grip.

pec deck fly: 220x3x8reps
incline db presses, 70s for 6, back to sore to do these presses, so I moved to flys.
incline db flys - 3x9x40s
wide body wt dips, 3 x 8
cable cross overs, 3 x 8x 25 lbs per side
pullover machine, 4 x 10 x 135lbs, good stretch and no back pain

rotator cuffs - internal and xternal rotation 12 x 2 x 5lbs, then 45 degree angle db raises, 2 x 10

not doing well on diet - so digging deeper to be precise, protein & veggies only tomorrow.

[THEVMAN]

VMAN,

Keep to your plan. Less than 4 weeks to go.

You got it!!!! Thanks man

[THEVMAN]

Today was a day off - protein and veggies - no carb or oil energy of any significance.

Cardio - 6 miles: 30 min morn, 1 hr noon, 30 min evening

[HeavyDutyGuy]

Good going! cardio- 6 miles of what?

[THEVMAN]

most of the cardio now is treadmill at 10 degrees, 3miles an hr - at a minimum. So 1 hr morn, 30 min noon, and 30 min after weight training. I have been doing stair stepper at night, and will do that when I have the strength. I have very bad cramps in my legs after refeed day, and brused a calve muscle this week - yesterday got a deep tissue massage, so lower back is all better and sore neck and calve are improving. Still on Protein and Veggies for today. After my refeed next week I will throw in some sprints if Jason is ok with it - but most is low intensity slow cardio as a way to burn fat.

[AnglicanBeachParty]

Keep at it; can't wait to see the results!

[GerryT]

The side chest you posted is pretty good. Considering the back issue, you look sharp. only suggestion is bring hands up a bit more to tense arms and pecs. in every pose, judges look at flow of the entire physique, and how the specific body part integrates into the rest of the physique.

Much respect and best wishes.

[THEVMAN]

Gerry T Thank you for the advice - I'll work on it. I am having my wife take pics to see where I am at this weekend (3 weeks out) so posing is becoming more the focus that ever.

Yesterday, 1 hr cardio morn, 30 min noon, both on treadmill, 30 min stairstepper after wts.

Workout: Abs: 3x12, decline crunch with 45lb bar pressed upward, 4x70lb crunch x 15 reps

Back Width: Wide body wt chins - 12, 8, 6, 6, then some narrow grip chins with 70lb assist, 3x10
Lower back extensions - 4x8reps, just about recovered from lower back strain. Neck still sore, and left calf brused from charlie horse on diet change up. Falling apart here.

Legs: 4x15 at 90 lbs seated ham curl, 4x20x315 outer thigh,
4x15x315 inner thigh, 4x10x35 per side standing ham curl

I can see the light at the end of the tunnel - if it isnt a train!

[GerryT]

No problem. And true, at this point posing must be a major focus. Good luck.

[Baldiewonkanobi]

Caught your 'charlie horse' comment. My calfs and hammies remind me constantly that they are there. I hop around the bedroom like a one legged acid freak about every other night.

See you in Pitt.


Baldie

[THEVMAN]

Baldie - I am going to try more stretching before bed on re-feed day and some potassium - in creatine, and see if that helps - literally got a bruise on my left inner calf muscle from the spasm last wk.

Yesterday was 1 hr cardio in morning, 30 min noon cardio, then delts and traps in the evening following with a very active 30 min game of tennis with guys 1/2 my age - over night dropped to 175lbs at 6% - ONE MORE PERCENT BF TO GO!!!!

Shoulders: 2 sets of oh DB presses: 15x14s, 10x60s, then to the hammerstrength, 140x14, then 180x10

cable side laterals superset with bent side laterals, 2 sets of 10

the front raises, DBs 3x12 with 20s, almost no rest, then pec deck rear laterals 100x10x3,

then back shrugs with empty barbell 12x4, then 70 lb dbs, 2x10

then low chest presses with 170lbs x20x2 then out

[THEVMAN]

yesterday 1 hr morn cardio & 1 hr evening cardio after wts,:

ABS: 7 x 12 jack knifes

Triceps: 3x12x95lb stack press downs
1 arm triceps extensions over head, each side 6x35s, 6x30s, 3x10x25s
Decline barbell close grip presses: 3x12x115

Bicep: 3x10x35s per side supinated,
8x30s, 35s, and 40s cable side curls from the cable station standing between them --- doing a from double bicep move
3x35s 1 arm concentration cable curl
3x35s per arm preacher curl machine, 20 reps each (last 10 of each set are partials for a pump)
2x15x30lb easy bar reverse curls

tired - no carbs since tuesday, and 2hrs of cardio a day on keto diet is taking is toll on 5th day with weights since I split shoulders and arms to Friday and Sat rather than having both Sat and sun off - only getting today off - but less than 3 weeks to go !! Got to dig deep and push hard NOW

[THEVMAN]

New side chest from yesterday - still leaning out,

[THEVMAN]

Sunday - 1 hr morn cardio, 1 hr evening cardio - keto diet is rougher - only one meal refeed on Tuesday, then back to the oil can LOL

[esplendido]

Baldie....no comment on the side chest pose??? Show him the best way to do it!

[THEVMAN]

I know I need to bring up the lower arm to be level. :-) re the side chest pose - more like Jason

[THEVMAN]

Probably will bring the rib cage up a bit as well

[THEVMAN]

Monday - 1 hr cardio incline treadmill, then weights, then 1 hr cardio incline treadmill

Weight training:
Lower abs: hanging Knee ups up to chest - 4x15,

Back Thickness: Hammer strength row machine (individual sides)
15 reps x 1 plate per side - done together
12x 2 plates per side - done together
15 x 3 plates per side - done together
10 x 4 plates per side - one side at a time
8 x 5 plates per side - one side at a time
6 x 5 plates per side - one side at a time

narrow reverse grip pull ups with body wt: 10, 8, 6 reps

back extensions: 4x10 reps

QUADS: Leg Press: narrow foot position:
20 reps x 6 plates per side
15 reps x 7 plates per side
10 reps x 8 plates per side
then shoulder width foot position
20 reps x 9 plates per side (to parallel - not deep)
15 reps x 10 plates per side " "
10 reps x 11 plates per side " "
3 sets x 10 reps at 7 plates per side - very deep

Leg extensions: 4 x 10 x 70lbs per side then the 1 hr of cardio mentioned as evening cardio above.

5.7% BF at 175 ------> still trying to get to 5% flat with less than three weeks to go. All out now!!! ugh

[Hammerfit]

I know I need to bring up the lower arm to be level. :-) re the side chest pose - more like Jason

I like the pose just the way u hit it. bring it up too much and u'll cover up ur great conditioning just my 2cents

[THEVMAN]

Thanks Hammerfit - Tuesday was 1 hr cardio in the morning, 30 min noon and 30 min after weights -

Weight training - Chest:

Hammer strength presses: 90 wide grip x 15, 180 wide grip x 12, 410 x 6 narrow grip, 360 x 6 narrow grip, 2x 270x 8 med grip

Pec dec 3 x 220 x 8

Incline DB Press 70s x 8x2 sets, DB incline Flys 3x 8 x 45s

Wide dips body wt 3 x 8, cable cross overs 3 sets of 8, 25lbs per side, then 30, then 35

Pullover machine 140lbs x 4 sets of 10

Rotator cuffs - internal and external rotation 5lbs x 2 sets of 14
the 10 lb dbs for 45 degree angle front raises, 2 sets of 10

Refeed cheese burger - tastes great: 177lbs at 5.7% BF

[THEVMAN]

AHHHH - the day off ----> 1 hr morning cardio, evening 17 sprints (25 min HIIT), then 15 min of pump up with weights, and a quick photo shoot to practice posing. On Protein & Veggies today to cut more fat ---- one more PV day and I am counting the hrs.

[THEVMAN]

well it is Thursday and just two days more than 2 weeks out from the show - it is GO time. 1 hr cardio in the morning, PV diet, and 17 sprints after weights again.

Weights: 4 sets of 20 decline twisted crunches, 6 sets of donkey calf raises - 2 from each of 3 angles x 20 reps x 180 lbs

BACK WIDTH: body wt wide chins 12, 8, 7, 6
70lb assist wide chins 3x8reps
Back extensions: 4x9reps

Hams: standing 1 leg curls: 10 x 4 sets: 35 lbs then 45, lbs then 55lbs then 60 lbs (per side)
Butt Blaster: 90lbs per side x 10 reps x 3 sets
Seated Leg Curls: 3x15repsx 70 lbs
Inner Thigh: 310lbs x 20 reps x 4 sets
Outer Thigh: 310lbs x 15 reps x 4 sets

Posing between sets

[Hammerfit]

well it is Thursday and just two days more than 2 weeks out from the show - it is GO time. 1 hr cardio in the morning, PV diet, and 17 sprints after weights again.

Weights: 4 sets of 20 decline twisted crunches, 6 sets of donkey calf raises - 2 from each of 3 angles x 20 reps x 180 lbs

BACK WIDTH: body wt wide chins 12, 8, 7, 6
70lb assist wide chins 3x8reps
Back extensions: 4x9reps

Hams: standing 1 leg curls: 10 x 4 sets: 35 lbs then 45, lbs then 55lbs then 60 lbs (per side)
Butt Blaster: 90lbs per side x 10 reps x 3 sets
Seated Leg Curls: 3x15repsx 70 lbs
Inner Thigh: 310lbs x 20 reps x 4 sets
Outer Thigh: 310lbs x 15 reps x 4 sets

Posing between sets

Great job!

[THEVMAN]

thank you Hammer!!!- switching to low carbs and very very low fats in diet to rev it up.

[Mac]

thank you Hammer!!!- switching to low carbs and very very low fats in diet to rev it up.

Don't eliminate the fats too much. Fats are essential for your Testosterone and you don't want to lose that in the final weeks.

I get great vascularity from fats as it pumps up the blood volume.

[Scoobysnacks]

Don't eliminate the fats too much. Fats are essential for your Testosterone and you don't want to lose that in the final weeks.

I get great vascularity from fats as it pumps up the blood volume.

I generally agree with you, but....

we only have so many cals to work with VMAN doesnt have the greatest metabolism. At this juncture we need to rekindle the thyroid. So to get enough carbs in I had to drop the fats. The carbs arent that low today, just overall caloric intake is......I suspect he will drop on it as he reported feeling warmer this morning, face tingling etc.

Ss

[Mac]

I generally agree with you, but....

we only have so many cals to work with VMAN doesnt have the greatest metabolism. At this juncture we need to rekindle the thyroid. So to get enough carbs in I had to drop the fats. The carbs arent that low today, just overall caloric intake is......I suspect he will drop on it as he reported feeling warmer this morning, face tingling etc.

Ss

I agree, and you're certainly more in the know as to his diet and prep, it was just the very very low fats that put up the red flag to me.

[THEVMAN]

Friday - backed off a bit, 1 hr cardio in the morning, 17 sprints after wt training at night: Weights were for Delta and Arms

TRICEPS 1st for a change: Press downs 3x8x stack of 95lbs with V Bar, then OH Extensions with 90 lb single DB, 3x8reps
then 135 lb BB flat bench close grip presses, 3 x 8

Delta: OH Press Machine: 45 per side, 70 per side, then 95 per side, each at 12 reps,
Reverse pec deck, 100lbs 3 x 8
Light 15 lb DBs, for super set of Front raises and Side Laterals,
3 x 8-10 reps each, finished with preacher tricep maching, 45lbs per side, 3x8reps

Biceps: 3x8 at 35 lbs per side cable curls (where you stand between the towers and curl inside - like front double bicep pose)
Hammer curls, 50Lb each Alternating DBs, 3x8reps
Single arm drop set cable curls, 35lbs to 25lbs, alt sides, 2 sets
Finished with preacher bicep machine, 3x8 reps at 45lbs per side

Slept great, down to 174.4 lbs in the morning. I know now I will make weight for the Middle Wt class ---- 2weeks to go!!!!!

[THEVMAN]

Today was a day off - 1 hr morn cardio - evening 17 sprints in the yard with the dogs at 90 degrees. Hard, fast and up hill - yeah!!

Inner Thighs & Glutes a little sore.

[THEVMAN]

Monday - slept in, wt drop to 173 range. 1 hr cardio on tread mill noon time, 17 sprints on stair master after Wts

ABS - 3-4 sets of decline twisting crunch - too many reps to count.

BACK Thickness: Seated Cable Rows, narrow grip: 15x120 lbs, 12 x 180lbs, 8x240, 7x260 stack, 6x 270
narrow chins with 70lb assist: 3x8

QUADS: BB Front Squats to the ground: 4 x 115lbs x 10 reps (basically a warm up exercise for high front detail)

Leg Press: Seat back, Narrow foot position deep: 6plates per side x 20, 7 plates per side, x 15 (got very dizzy getting up and almost passed out - 2 min holding on to the machine), 8 plates per side, x 10
Seat up, Shoulder width foot position - to parallel: 9 plates per side x 20, 10 plates per side x 15, 11 plates per side x 10
Seat up, shoulder width foot position DEEP: 7 plates per side x 3 sets of 10

Leg Extensions (light): 50 lbs per side (split wt machine) x4sets of 14 reps each

Getting down to the end - its go time!!!

[THEVMAN]

30 min of cardio in the morning - 1 hr in the evening after wts

Chest: Incline chest press DBs: 45s x 15, 70x 12, 90s x 8
Incline DB flys: 3 x 10 with 45s

Seated Flat Hammer Strength Press: 180 x 15 (wide hand position), 360 x 7 (narrow hand position), 3 x 8 at 270 (shoulder width grip)

Pec Deck: 3x 8 reps at 220 lbs

Superset: Wide dips (body wt) and High cable cross overs with 25lbs per side. 8x each exercise x 3 (6 sets total)

Pullover Machine: 4 x 12 x 120lbs

very tired only 2 hr sleep previous night - worked lots on posing.

tic tic tic - less than 2 weeks out

[THEVMAN]

today - 2 times cardio - 1 hr each at noon and evening - then back tomorrow to getting up and doing cardio before breakfast - Now at 5% bf, 177lbs. Need to lose more!! Worked too heavy on legs and they are a bit sore.

[AnglicanBeachParty]

tic tic tic - less than 2 weeks out

The clock is relentless.

It seems that no matter whether you are a bit behind or way ahead of schedule, the clock (calendar) is your worthy opponent!

[HeavyDutyGuy]

today - 2 times cardio - 1 hr each at noon and evening - then back tomorrow to getting up and doing cardio before breakfast - Now at 5% bf, 177lbs. Need to lose more!! Worked too heavy on legs and they are a bit sore.
Dont get to hung up on BF %-. I am only a couple tenths percent less than last year this time, but have striated glutes and spilt biceps. Wasn't packing those last time. Its a guide. Go for the look.

[THEVMAN]

HeavyDutyGuy - Congrats on the conditioning!!! Striated glutes are the holy grail -Good going. And I completely agree with you - I wanted to hit 5% as a maximum target - now just focusing on making wt for the Middle Wts, and trying to get closer on the Glutes - things are changing daily - but your right - the mirror is king - for me, this is my best conditioning ever, so I am happy just to come in and enjoy the experience with the rest of you fine warriors

[THEVMAN]

Worked legs a lot of volume, but lighter Yesterday + 2 hrs of cardio - saturday was 2 hrs cardio as well.

Now no more leg workouts, time for them to heal finally and dry out. Upper body tonight, back & chest, arms tomorrow and full upperbody the next day - heading out tomorrow for the show so this will be my last entry.

Thanks to those that encouraged me, and best of luck to all of you that are competing. It is so true that you have already won just by getting in such great condition.

All of this effort is in the pursuit of chiseling your form into the best artistic shape you can build. Do it for the passion - I know it is for much more that 60 sec on the prejudging stage, or for those lucky enough, to show on Saturday as well. I wish you all the best, happiness and fulfillment. I am their for the experience and to be with the best there is - it is an honor to hang with you. Take Care

[THEVMAN]

Ended up making weight down to 172, then carbed up to 176.5 for the show in the mid 4s. It was great to experience the National Stage, get some pics, and be motivated to push hard for 6 months to get to a goal that I had been working toward for 8 years. I was very happy to achieve the goal and get in the best shape I have ever been in. I could not have done it without the support of Jason Theobald and my wife Kathleen. He provided the diet and contest prep guidance, she did much of the cooking and slapping my hand when I wanted to cheat. Jason is awesome to work with, reliable, accessible, and extremely knowledgeable - and with me turning 53 next month and having a desk job, my metabolism was just about non-existent.

Jason you are the best!!

It was great meeting many of you at the show !!

[joedemarco]

Awesome job, Vman! Congratulations!

[Hammerfit]

Ended up making weight down to 172, then carbed up to 176.5 for the show in the mid 4s. It was great to experience the National Stage, get some pics, and be motivated to push hard for 6 months to get to a goal that I had been working toward for 8 years. I was very happy to achieve the goal and get in the best shape I have ever been in. I could not have done it without the support of Jason Theobald and my wife Kathleen. He provided the diet and contest prep guidance, she did much of the cooking and slapping my hand when I wanted to cheat. Jason is awesome to work with, reliable, accessible, and extremely knowledgeable - and with me turning 53 next month and having a desk job, my metabolism was just about non-existent.

Jason you are the best!!

It was great meeting many of you at the show !!

Awesome job Bro!