Lean:getting contest ready!

[leanbody]

Yo bros!
I'm new on this forum, but it seems like there are a lot of experiences over 40's so I may have a chance to learn a thing or 2!
I want to do a masters contest this year and not look like "the skinny guy." prolly in May or Sept - have to wait and see what i look like.
Any feedback/criticism welcomed.


Wks1-10


600mg test a wk; 400eq a week
50mg dbol/day(first 4 weeks only)
GH 6iu/day;
igf 100mcmg/day(first 4 weeks on, then 4 weeks off);
exemestane .25mg ed;
400 deca ew(for joint pain)



Wks 11-20


300mg test e 2x/wk;
200mg EQ 2x/wk;
avar 40mg/day
GH 6iu/day;
igf 100mcmg/day(first 4 weeks on, then 4 weeks off);
ghrp6/cjc-1295 200 mcgm ea /day;
exemestane .25mg ed;



Training - 6 days a week low reps 3-5 sets fukkin heavy as i can stand it.


chest/hamms;
arms
quads calves;
shoulders/traps
back/abs


cardio 30 mins after w/o

Diet about 4000 cals
41%protein
36%carbs
23% fat

Goal - ADD MUSCLE TO LEGS; and everywhere else

Stats
51 y.o.
205 10 wks ago - 212 atm
BF 12& 10 wks ago 9 atm
6'2"
4 years serious lifting; candy ass nautilus before that...;-)


I'll post some pics as well as a few workouts so you get the picture. Any "tips" about gaining muscle for an older guy are welcome! First photo is 4 years ago; then last year and this year.

[leanbody]

Friday was an excellent arm workout - except that I irritated my left elbow tendon, so i took yesterday off - iced it and put a wrap on it. feeling better now but i will def need a full week before I do arms again! i really must have overdone it, cause the pain afterwards was intense.

FRIDAY -arm workout
*warm up* (light curls 15 reps x 30)
(Bis)
-DB hammer curls;
drop set: 60lb DBs x 9 reps to failure, within 15 seconds drop down to 35lb, 5 reps per arm.
2nd set is exactly the same except only about 7 reps with the 60s, and I dropped down to 30's after to failure.

(Tris)
- Close grip smith machine bench press,
135 x 10 upper range
135 x 10 mid range
135x6 full rom to 1" above chest
2 sets:
155 x 8 upper range
155 x 8 mid range
155x6 full rom to 1" above chest

Single arm DB preacher curls
drop sets
9x30 full rom; 6x30 50% rom; 5x30 top squeeze only 25% rom
2 more sets
9x35 full rom; 6x35 50% rom; 5x35 top squeeze only 25% rom

Hammer machine push downs
3 sets.
forgot the weight,but repped to failure around 12

Lying cable curls
3 sets
15 x 100
10x130
10x140
10x140 Cheated to get to 10 on last 2 - huge pump.

-Tricep extensions
12x 160
12x160
8x160 failure

Single arm cable curls
3 sets per arm about 12 x60 to failure.

Dips
2 sets 8 x BW

Dumbell kickbacks
3 x 10 x 20

Sunday legs
Legs felt great so i maxed out on this one adding a rep or 10 lbs to everything!

Leg ext
25@60 lbs
20@70
15@120

1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half

1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x15; 90 x 11+6; 60 x 15

LEG PRESS: legs felt curiously strong on these....hmmm it must be working!
30 x 2 plates ea side
20x4 plates ea side
1set max reps w 5plates w feet 4 inches apart 13 reps
1set max reps w 5 plates w feet shoulder width 11reps
1 set max reps with 2 plates w feet 1 foot apart. fukkin 55!

Walking Lunges
2 sets w a 40 lb BB; 48 steps; 49 steps[/B]

SQUATS
8x135
8x225
6x245
8x265 spotter
[B]
Barbell Glute raises - these were Killer!!!!
3 sets 10 x 135

Finished with ABS

hanging leg raises
2 x 10 x BW
Incline leg ups
3 x 10 x BW

30 mins pussy cardio on Bike 200 cals! whoopie! (i was too wiped to do HIIT)

So i feel better today about my workouts and progress. the arm workout was weird - My Bi's ached all night long and I couldn't sleep!

I'll close with a couple of positive stories - went to a bookstore on Fri night and bought a book (very cool) an illustrated anatomy book on the human body - all parts, muscles, bones, heart, brain, lungs, etc. And the clerk asked me if i was a bodybuilder! LOL - First time i think my wife was proud of my physique!::

Second story - My bicep is now too big to stick in the blood pressure machine at the drug store! Same on I've used for 2 years, but hella tight now and just reads error! hahahahahaha::

[daft205]

Welcome brotha! Great looking log and layout thus far. Pics look solid and im sure youll do great in your show. Cycle looks good too, although I think you could lower your dose on the igf and adjust the on the ghrp-6/cjc. I think 50-60mcg on the igf is sufficient, particularly on this cycle. And for pep combo a pretty standard protocol is 100mcg ghrp-6, 3x daily, with 300-500mcg cjc-1295 4x a week- I think this would work very well with your layout, IMO.

[Baldiewonkanobi]

Welcome. You introduced yourself backwards. We have an AAS discussion section near the top. Best place to discuss cycles. My guess is that 40% of us in here pin, another 40% use HRT only and 20% go it raw. You will get your best feedback sticking to training and diet. Looking at your pics I would say emphasis is legs/calf. Perhaps twice a week as I do for very same reasons....mom and dad.

And yes you are in a great Forum. We are shot in the ass here with national level competitors who know their chit.


Bill

[Bryan Hildebrand]

welcome. always good to have enthusiasm arrive. stick around, be active in other people blogs as well. tons to learn here. I am new to bodybuilding, but old to weight lifting. hoping one day I will put some size on myself :)

cycle is well, not bad. a few tweeks will certainly change your outcome I think and this is my idea.



Wks1-10
600mg test a wk;
400eq a week.
40mg dbol/day(first 4 weeks only) 50 at our age may be a bit much. 20mg 2x a day.
GH 6iu/day; Rx or underground? if Rx, cut it to 4. if UG, 4-6 is fine.
igf 100mcmg/day(first 4 weeks on, then 4 weeks off); 60-80IMO.
exemestane .25mg ed;
400 deca ew(for joint pain) if for joint/connective only, you can use 200mg and get that benefit. O/W test and deca should be 2:1. so 600 test to 300 deca.


Wks 11-20
300mg test e 2x/wk;
200mg EQ 2x/wk;
avar 40mg/day
GH 6iu/day; SAA
igf 100mcmg/day(first 4 weeks on, then 4 weeks off); SAA
ghrp6/cjc-1295 200 mcgm ea /day;
exemestane .25mg ed;

[Mac]

Welcome to the RX Masters

[leanbody]

Welcome brotha! Great looking log and layout thus far. Pics look solid and im sure youll do great in your show. Cycle looks good too, although I think you could lower your dose on the igf and adjust the on the ghrp-6/cjc. I think 50-60mcg on the igf is sufficient, particularly on this cycle. And for pep combo a pretty standard protocol is 100mcg ghrp-6, 3x daily, with 300-500mcg cjc-1295 4x a week- I think this would work very well with your layout, IMO.


Thanks Daft;
i have been pinning the cjc and ghrp 10 mins before my gh. You think that time adjacency is not so important? it would be easier to pin the cjc 4 x a week instead of current 21x a week!

Welcome. You introduced yourself backwards. We have an AAS discussion section near the top. Best place to discuss cycles. My guess is that 40% of us in here pin, another 40% use HRT only and 20% go it raw. You will get your best feedback sticking to training and diet. Looking at your pics I would say emphasis is legs/calf. Perhaps twice a week as I do for very same reasons....mom and dad.

And yes you are in a great Forum. We are shot in the ass here with national level competitors who know their chit.


Bill

Thanks bill; how is it you do legs 2x a week? Currently I split hammies and quads on separate days but i don't thing that's reall 2 x a week unless you are training the same muscles.... Yup? Nope? Legs are really tough for me and i want to do what it tales to get some size on them.

[leanbody]

welcome. always good to have enthusiasm arrive. stick around, be active in other people blogs as well. tons to learn here. I am new to bodybuilding, but old to weight lifting. hoping one day I will put some size on myself :)

cycle is well, not bad. a few tweeks will certainly change your outcome I think and this is my idea.


Thanks attila - looking at your avi - it looks like you might already have put some size on.... ;-)

Thanks for the deca suggestion - i think I will try that. i am not crazy about deca, but it sure helps the joints. Less is more! As far as the igf goes, 100 mch seems so little - hard to split that into 2 muscles - is there a harm in doing that much or am I just wasting my money going over 60/80?

[leanbody]

Welcome to the RX Masters


Thanks Mac - nice physique bro - did you build that recently or been that way for years? I'd reallly like to get arms/abs like yours! props - Maybe before I'm 54? LOL

[daft205]

No I don't think the timing is super important. As for cjc- 500mcg every other day is more than enough- cjc was designed to be a long lasting ghRh, with an 8 day half life, causing puslstile increases in gh, so daily injects are really unnecessary- 4x a week pre-bed is good way to go. The ghrp-6, a ghs peptide, has a very short half life but makes the pulses of gh, from the cjc, much stronger having a very synergistic effect. 100mcg is considered the saturation dose with 300-400mcg being the maximally effect level per day. 3 equally spaced 100mcg doses per day is ideal. Hgh is a little more versatile, but I would split up dosages, similar the ghrp.

[daft205]

As for the igf- yes I think going over 60-80mcg is not necessary. With igf less is more sometimes, and with gh, cjc, and ghrp, your circulating igf-1 levels will already be elevated- plus with higher doses you have more sides to worry about, like unwanted organ growth. The beauty of igf is not what is does while your using it, but the new growth it allows in the months and years come( ie hyperplasia). I believe 20-30mcg, bilaterally, preworkout( with adequate nutrition ) injected into the muscle group being trained, for a total of 40-60mcg daily is a great protocol.

[daft205]

As for the small volume issue Roth igf- mix with aa, then you pull your desired amount into the pin, finally pull twice that volume of bw into the pin. So for an example- if you pulled 20iu in the pin of igf solution, you would add 40iu bacteriostatic water to pin before injecting giving you a much larger volume to work with.

[Mac]

Thanks Mac - nice physique bro - did you build that recently or been that way for years? I'd reallly like to get arms/abs like yours! props - Maybe before I'm 54? LOL

Thanks Lean.

I have been this way all my life. J/k I started back after I turned 50. The first post in my journal will show you I indeed didn't look anything near what I do now.

[Bryan Hildebrand]

I'm weighing in around 308 right now. mass is fine... its detail that will take the work.

completely agree with the above. with the other frags, I would say 60 is very safe and money wise a better deal as well.

as for the debate of site injection or not... I am of the camp believing there is zero benefit to just trained groups. primarily because it is absorbed systemically and released systemically, not locally.

[leanbody]

Had a pretty awesome back workout last night... Opinions - what would you change about this workout? Remember i am going for size atm.

wide grip pulldowns
10x150
10x170
10x210
7x210

Close grip pulldaowns
10 x 190
10x190
10x190
4x190 total failure!

bent over rows
3 sets 8x135

close grip cable rows
10x150
10x200
10x200
6x200

One arm rows
3 sets 10 x 75

Romainian deads
10x135
8x225
8x225
4x275

TRICEPS

rope push downs
3 sets of 10
reverse grip pushdowns
3 sets of 10
seated dip machine
2 sets of 15 heavy
cable kickbacks
2 sets 10 reps

[joedemarco]

Had a pretty awesome back workout last night... Opinions - what would you change about this workout? Remember i am going for size atm.

wide grip pulldowns
10x150
10x170
10x210
7x210

Close grip pulldaowns
10 x 190
10x190
10x190
4x190 total failure!

bent over rows
3 sets 8x135

close grip cable rows
10x150
10x200
10x200
6x200

One arm rows
3 sets 10 x 75

Romainian deads
10x135
8x225
8x225
4x275

TRICEPS

rope push downs
3 sets of 10
reverse grip pushdowns
3 sets of 10
seated dip machine
2 sets of 15 heavy
cable kickbacks
2 sets 10 reps

If you're going for size, then you might want to start with a good heavy basic movement....something like bent over bb rows or t-bar rows. Even better, would be getting in deadlifts.

[daft205]

If you're going for size, then you might want to start with a good heavy basic movement....something like bent over bb rows or t-bar rows. Even better, would be getting in deadlifts.

This is exactly what I was thinking. Definitely prioritize withs rows, barbell and dumbell, for added mass. Also, you may consider adding heavy racks pulls( great for adding back thickness) and pullovers ( great for lat width). Other than that, great routine with solid numbers!

[leanbody]

If you're going for size, then you might want to start with a good heavy basic movement....something like bent over bb rows or t-bar rows. Even better, would be getting in deadlifts.
What about Romanian DL's - not the same as DL's i know... What wpuld be the added benefit of regular DL's? Also i finished with those - You think it would be better to do the big lift first anf then go for the isolation ex's?

Thanks!

[joedemarco]

What about Romanian DL's - not the same as DL's i know... What wpuld be the added benefit of regular DL's? Also i finished with those - You think it would be better to do the big lift first anf then go for the isolation ex's?

Thanks!

Absolutely, you want to hit the big lifts first. With that being said, the deadlift is one of the best mass builders of all exercises.

[daft205]

^ this.. Compounds lifts first, finish the detail work. Rdl's(stiff legged) are great, but really feel em in the hams and glutes. I prefer Rack pulls, on back day, they the hit entire back more efficiently. Standard dead lifts are awesome for overall back mass, but may be a little too taxing to do after rows and such, IMHO . I generally do deads on legday or dedicate a day to deads and ham iso work.

[leanbody]

cool guys - thanks for the feedback. I took yesterday and today off - trying to recover 100% before i hit it again. Strained my elbow tendon last week and it still hurts - that cramps my style on arm day and even other lifts.

i'll evaluate tomorrow. meanwhile diet been good except that several meals were restaurant fare so sause on chicken breast, etc. Weight is stable, but not working out makes me feel lazy!

[mrky03]

Awesome workouts! Keep it coming!

[leanbody]

Took 2 whole days off to rest but my left forearm is really still sprained. Chiro says I have to take a week+? off from bench press, curls etc. So it's going to be a lot of back and legs! Here is last night - felt great to get back in the gym and get some endorphins pumping!

Leg ext A little lower volume... this workout
20@60 lbs
15@90
15@120

1 set 21's style 120 lbs:
7 full reps, 7 top 1/2 reps;7 bottom half

1 DROP SET: 120xmax..90xmax..60xmax
BurnOUT 120x10; 100 x 5; 80 x 7; 60 x 8 - [nice pump]

LEG PRESS: here's where i upped the weight again
30 x 3 plates ea side
20x5 plates ea side
1set max reps w 6 plates w feet 4 inches apart 10 reps -5
1set max reps w 6 plates w feet shoulder width 10reps -1
1 set max reps with 3 plates w feet 1 foot apart. Only got 25


SQUATS
8x135
6x225
6x245
6x275


[B]Barbell Hip thrusts- Killer on the glutes & hammies - i squeezed like hell at the top to 2 sec count.
3 sets 10 x 205


ABS
3 sets of 20 on decline bench with 10 & then 25 lb weight

30 mins moderate cardio on the bike, elliptical.

it felt like a pretty intense workout - but so far no DOMS just a little soreness around the knee. Hmm - maybe i have to go heavier?

Meanwhile - got this great stinky chinese medicine path for my elbow - Feels awesome!

[leanbody]

Been sick as a dawg with a cold for the last 4 days. had afew decent workouts, but decided i need some time off for recovery
So today was a short farewell workout - legs since those are lagging. Tomorrow I am taking the family to the napa valley for a day in the sun (we have unusually nice weather atm) and a trip to a big heated outdoor swimmin pool! Yippee! and i get a massage too- hahahahaha
Still feel shitty - the cold will last another 3 days but it's not too bad. I do feel likeIhave miner's lung tho - totally cant breathe for shit atm. so next Sat will be my next workout, I'm cutting the igf, cutting the gh to 2 x this week and going to do my best to eat clean. That's really hard when I don't work out, cause then I have time in the evening to make a "nice" dinner for the family. (Homemade pizza for lunch today)

Legs
Squatts - good form down to parallel w/ ground
135.10
225.6
275.5
295.4 tried #5 but couldn't count it cause it was so sloppy
Leg extensions
10.120
8.160
5.200these felt heavy as hell, but sure made my teardrops pop!
4.220
Leg press
10.3plates ea side
8.6 plates ea side
8.7 plates ea side
5x8plates ea side these were really hard and not great rom
finished with that!
later dudes

[bryantone]

what gym do you work out at?

[daft205]

Been sick as a dawg with a cold for the last 4 days. had afew decent workouts, but decided i need some time off for recovery
So today was a short farewell workout - legs since those are lagging. Tomorrow I am taking the family to the napa valley for a day in the sun (we have unusually nice weather atm) and a trip to a big heated outdoor swimmin pool! Yippee! and i get a massage too- hahahahaha
Still feel shitty - the cold will last another 3 days but it's not too bad. I do feel likeIhave miner's lung tho - totally cant breathe for shit atm. so next Sat will be my next workout, I'm cutting the igf, cutting the gh to 2 x this week and going to do my best to eat clean. That's really hard when I don't work out, cause then I have time in the evening to make a "nice" dinner for the family. (Homemade pizza for lunch today)

Legs
Squatts - good form down to parallel w/ ground
135.10
225.6
275.5
295.4 tried #5 but couldn't count it cause it was so sloppy
Leg extensions
10.120
8.160
5.200these felt heavy as hell, but sure made my teardrops pop!
4.220
Leg press
10.3plates ea side
8.6 plates ea side
8.7 plates ea side
5x8plates ea side these were really hard and not great rom
finished with that!
later dudes

Lol at napa valley.... I live in sonoma county- looks like we're neighbors bro! The weather has been unusually nice these last few days for sure.

Great job on the squats- solid numbers my man- especially since you been a bit under the weather. Actually I've had the same stupid cold lingering for a few weeks too- sucks....

[fatbackgoal]

You have found what I believe is one of the best forums on the net. Good solid leg workout.

[leanbody]

what gym do you work out at?
I workout at Golds in Oakland, but like to try out others when i travel. i go to LA a lot to see the inlaws - Venice & Pasadena golds are terrific.


Lol at napa valley.... I live in sonoma county- looks like we're neighbors bro! The weather has been unusually nice these last few days for sure.

Great job on the squats- solid numbers my man- especially since you been a bit under the weather. Actually I've had the same stupid cold lingering for a few weeks too- sucks.... Thanks tons - my legs are lagging so I'm trying to build them up and push to the edge of injury. 95% of the time I am successful. I spent too many years worrying about injury and not doing enough - so now I have nailed the form and am going for it. Hope I can still grow at 51...I'm eating (clean) like a sob! hahahahahah


You have found what I believe is one of the best forums on the net. Good solid leg workout. Yup - I've been really impressed by the quality and dedication of the members - and I don't even go past the masters forum! Hard to find mature muscle on other sites that is so helpful and not just cocky.

[mrky03]

Way to blast legs, thats what separates us from the casual lifters! Must be nice living in Ca. I'm jealous! lol

[leanbody]

Way to blast legs, thats what separates us from the casual lifters! Must be nice living in Ca. I'm jealous! lol


It's great - just no serious BB gyms in my area (neat SF) LA is the mecca for that shit - I'm lucky i get to visit Gold's venice 6-8 times a year for motivation....although guys like you, Joe, kevin, mac on this forum are uber motivating for me! Around here, i keep hearing "you're too old to do that!" "Why do you want big muscles" "what are you going to do when your done?" and "What's with your diet?"


If they have to ask, they just don't get it! lol

I'm taking a week off now to recover from a cold and it's KILLIN me not to go in to the gym for just a few curls...hahahahaha

[leanbody]

yo dudes;
took the week off and it was good to rest up. Didn't totally heal up the tendonitus but it was a good start. i will concentrate on legs and back and take it easy on arms and chest.

Did back and light arms on Monday and took yesterday off and felt 100% today so did legs. Right now I am sitting on my bed with frozen peas on my knees and an ice pack on my elbow - so it was a good workout!
Diet has been a bit sloppy for the last few weeks - throwing in a pastry almost everyday plus extra carbs after dinner. I'm going back to my planned diet finishing the day with protein and veggies at 8:30 and a casein shake at 11pm. wife pinched me for BF this am and I came up at 10.5% - don't feel any different than 2 months ago when I got 8.8% but there is a big margin of error. so I am going to try to lean out a bit while still making gains and pushing as hard as I can. Ran out of my Test E so switched over to the cocktail of test e, eq and tren e. should last me thru the last 4 weeks. Can't believe how difficult it has been to get gear lately. One supplier was raided and the other is backlogged!
LEGS

hack squats
dont know why but these hurt my knees like crazy. So i didn't have great ROM.
3 sets 10 reps x 1 plate ea side
Squats
These felt great!
10 x 135
8x225
3sets 5x315!!!!
Not huge rom on the 315 sets, but it improved with each set. I had a box under my butt and added a couple of plates to raise it a bit for the last sets. 135 and 225 were to parallel.
One leg seated press
I decided to do these one leg at a tiome and they really hit my glutes!
10x1 plate ea side
10 x 1 plate
10 x 2 plates
10 x 2 plates
Calves
superset
standing calf raises
20 x 300; 15 x 300; 10x300
seated calf raises
20 x 2 plates
16 x 2pltes
12 x 2 plates + 35
8 x 2 plates + 35 failure
decline situps w/ 25 lb plate on my chest
3 sets of 20
25 mins cardio 125 hr

[joedemarco]

Good to see you back at it in the gym! Good leg workout!

[partsRheavy]

The squats, box squats, and the 1-legged press look great! I'm also a believer in starting the w/o with the big movements.

Might get some knee wraps and a bit of advice about stance etc. for the hack squats. Or, if they hurt, just stick to the SQ and box squats.

I like to do several sets of (seated) calf raises as a "fun finisher" to a workout. I just sit down, do a set, watch some of the gym TV and look around, do another set, and so on..... (abs are my other "finisher" thing)

Calves are strong with me, though, because I biked a lot as a kid and had to push those pedals up a 2-block hill in order to get home!!! Aim to add plates and 25's with those calf raises! I've seen dudes leave 4 plates on the seated calf raise. :yep: I can't do that, but some big dude can!!!! :-)

I'd get rid of the late-nite carbs and pastries tho....if you have to have a carb snack, have it happen in the AM....

Are you eating 1.5 g or more of protein per lb of body weight?

What comp are ya looking to enter?

[leanbody]

Good to see you back at it in the gym! Good leg workout!
Hey Joe thanks for stopping by. It feels great to beback in, but I am going to take 2 days off a week - I think 6 days was too much. Plus my damn ego got in the way and made me lift more than I shoul have (and not stop when it hurt...)


The squats, box squats, and the 1-legged press look great! I'm also a believer in starting the w/o with the big movements.

Might get some knee wraps and a bit of advice about stance etc. for the hack squats. Or, if they hurt, just stick to the SQ and box squats.

I like to do several sets of (seated) calf raises as a "fun finisher" to a workout. I just sit down, do a set, watch some of the gym TV and look around, do another set, and so on..... (abs are my other "finisher" thing)

Calves are strong with me, though, because I biked a lot as a kid and had to push those pedals up a 2-block hill in order to get home!!! Aim to add plates and 25's with those calf raises! I've seen dudes leave 4 plates on the seated calf raise. :yep: I can't do that, but some big dude can!!!! :-)

I'd get rid of the late-nite carbs and pastries tho....if you have to have a carb snack, have it happen in the AM....

Are you eating 1.5 g or more of protein per lb of body weight?

What comp are ya looking to enter?

Thanks Parts - I have never had good luck with hacks but I know they are a good mass builder so I'm going to keep trying - and maybe the wraps are the way to go.

I just did a huge calf workout (see below) so I am hoping that results in some doms and growth. I refuse to believe there is any muscle i can't coax into some sort of growth! Just have to find out how...

I'm looking at the LA BB contest in August and the San Fran BB contest in Oct. I am local to SF so that will be fun - a guy from the gym is doing it too - although he's 25 ripped to shreds and 5'6"! The LA show will be a good intro for me = no pressure since I wont know anyone there; plus the family gets a trip to Disneyland out of it! hahahaha

[leanbody]

yo broskis
12:28 am - late workout tonight and i took White Flood at 5 pm so I'll be up for at least another hour! After I finish this - it's icepacks all around! knees and elbow.
I can't help it - i did a little chest and shoulders tonight even tho my chiro said no pushingh exercise for a month. Dam it feels good to get a pump in the chest and shoulders! benn about 2 weeks.... anyways I did keep the weights low so hoping that doesn't hinder recovery/healing.

Wierd Wounded Workout
military seated Press (only to arms parallel to keep tension off joint)
10x85
10x85
10x105
8x135 felt strong but stopped there.... Max a few weeks ago was 185;-(
incline bench (wasn't going to do chest but I just got a pair of FatGripz so i had to try them out. Kept the weight light again)rp= rest pause
20x135
15x135;rp 5x135
12x135;rp4x135rp;4x135
7x135 massive pump and fried

super set next 3 exercises
cable flyes
15x45
12x55
6x65;rp10x55
14x55

delt front raises10x10
10x15
8x20 (elbow was hurting on these... suks cause i know i can do these with at least 25!)

cable one arm delt side raises
3sets 8-12x20lbs (to failure all sets)

smith machine shrugs
10x45 plate ea side front and back
10x45+35 plate ea side front and back
10x45+35 plate ea side front and back

Calves
seated calf raise
45 plate x 40 reps;30;20; sets of 20 to 300 total reps
donkey calf
5 sets to failure
okay funny story - i am trying out melatonin II to see how I react so I dont have to go crazy with protan at my contest in the fall. So I tan about once every 3 weeks for 7 min standing up. Last Sat was wiped after the workout and asked the cupcake at the tanning salon about the beds. "Oh they are not as strong as the standups so you'll have to do 15 mins to start." Well I got fukkin toasted! so now I look like a blonde east Indian! hahahaha - EVERYONE asks me where I went on vacation! LOL With the melotonin the tan turns extra dark FAST! good thing i am not easily embarassed....

[Hammerfit]

yo broskis
12:28 am - late workout tonight and i took White Flood at 5 pm so I'll be up for at least another hour! After I finish this - it's icepacks all around! knees and elbow.
I can't help it - i did a little chest and shoulders tonight even tho my chiro said no pushingh exercise for a month. Dam it feels good to get a pump in the chest and shoulders! benn about 2 weeks.... anyways I did keep the weights low so hoping that doesn't hinder recovery/healing.

Wierd Wounded Workout
military seated Press (only to arms parallel to keep tension off joint)
10x85
10x85
10x105
8x135 felt strong but stopped there.... Max a few weeks ago was 185;-(
incline bench (wasn't going to do chest but I just got a pair of FatGripz so i had to try them out. Kept the weight light again)rp= rest pause
20x135
15x135;rp 5x135
12x135;rp4x135rp;4x135
7x135 massive pump and fried

super set next 3 exercises
cable flyes
15x45
12x55
6x65;rp10x55
14x55

delt front raises10x10
10x15
8x20 (elbow was hurting on these... suks cause i know i can do these with at least 25!)

cable one arm delt side raises
3sets 8-12x20lbs (to failure all sets)

smith machine shrugs
10x45 plate ea side front and back
10x45+35 plate ea side front and back
10x45+35 plate ea side front and back

Calves
seated calf raise
45 plate x 40 reps;30;20; sets of 20 to 300 total reps
donkey calf
5 sets to failure
okay funny story - i am trying out melatonin II to see how I react so I dont have to go crazy with protan at my contest in the fall. So I tan about once every 3 weeks for 7 min standing up. Last Sat was wiped after the workout and asked the cupcake at the tanning salon about the beds. "Oh they are not as strong as the standups so you'll have to do 15 mins to start." Well I got fukkin toasted! so now I look like a blonde east Indian! hahahaha - EVERYONE asks me where I went on vacation! LOL With the melotonin the tan turns extra dark FAST! good thing i am not easily embarassed....

That is halarious! Great training, keep up the hard work and train smart around those injuries

[KevinCouch]

Glad you're back in training. Too funny about the tan. Look forward to followiing your progress.

[leanbody]

hey all;
took friday off and today had a god-like workout! Not to make u all jealous, but it's 70 degrees here today!

I did Kevin's all fly chest workout - definitely felt the love. I didn't go too heavy 'cause i still have this damn elbo tendonitus...:-( But it was awesome nonetheless - with a spotter it would be stellar!

Chest and Abs

started off with a few light sets of arm curls to relive some doms. niothing serious but i tried out my new FatGripz on the dbds. verl cool - can definitely se how this will up my arm game - esp on the forearms....


DB Flat Flyes: 10x 30,10x40,9x45,10x50

DB Incline Flyes: 10x45;10x55;9x65;10x65

Machine flyes on rear delt machine: 10x145;10x190;7x220;5x200;5x145 burnt!!!! these felt great lots of ROM and a great stretch.


Cable Crossovers: 12x50; 9x65. 110x65. 10x70
(Brought cable in downward motion ; lower pecs)

Unilateral cable flyes: 10x45;8x45;last set rest pause to 10:5x45rp 3x45rp 2x45
(brought cable upper motion for upper pecs.)

close grip BP (wasn't going to do any presses, but this is more for the tris and i wanted to check out the fatgripz on the BB. Excellent! I have never been comfortable doing these, but the angle is better on my wrists with the FG's.
10x85;10x85;10x105;6x105

ABS
Hanging leg reaises
10xBW
12x bw + 20
12xbw+20

Captains chair
4 sets of 10 w/ 20lb weight

oblique side cables
10x140
10xwhole stack
10xwhole stack


haing working with the injuries, but better than nothing. Tomorrow is leags so i should be able to keep the elbow out of it. cheat night tonight at a local pub for UFC 126!!!!! (won't be too bad since i dont drink alcohol, but i am sure there will be wings involved....:-)

[KevinCouch]

How's your chest today? Any soreness?

[leanbody]

How's your chest today? Any soreness?

Yup but going for more next time!

Sunday workout


SquAts
12 x 135
7 x 225
5 x 315
5x315 really happy with these (wrapped my knees)

Hack squats
10 x 2 x 45 ea side. Very hard on knees
10 x2 plates did these last 3 sets with wraps- Golden!
2.8 c 3 plates*

One leg press
1 plate. 10 reps
2 plates 10, 10, 8reps
Last set......10x 1 plate


Hip adductor
10.15o; 10.170; 6.190

Leg extensions(mostly top 1/2, big squeeze3sec hold)
10.110
10.120
10.130 brutal- quads fried. I did deep strutting between sets

Deads on smith
10.1 plate ea side
10.2 pltaes ea side
3.3*plates ea side x 3 sets couldn't do more.....
5.2 plates
10.1 plate

[leanbody]

lol - so I couldn't do it..... I was just going to do cardio, and then I said - "Okay a few curls and it will still be a day off...." Hahahaha

i got out of work early & had a great arm workout and did the cardio! i'm super motivated these days. i made the decision to compete on Aug 132 so it's all set - i have a goal and a timeline.

A CALL TO ARMS

DB Curls
10x20
10x30
8x40

tricep pushdowns
15x 140
10x180
10x200 full squeeze at max contraction...

Cable tri kickbacks
3x10x40

BB curls
3x6 x 80 full rom; slow negative

cable pushdowns/bi cable curls superset
3 x 10 x 140

DIPS!!!!!!!!!!! I haven't been able to do these without rotator cuff pain for 6 monthes! 3 sets of 10 x BW way low and full extension! I used to be really good at dips and have been bummed not to do them. Some things DO heal!!!!

isolation curls
2x8 x 30

36 mins on Tmill alternating between walking uphill and running on level 1.


that's all folks!

[leanbody]

hey all;
going to tighten up my diet a bit and try to get leaner. Hope it doesn't mean I loose too much weight.
Had a really nice Hammie workout tonight, but didn't quite feel like a nailed it... Maybe so - I'll see if I can feel it tomorrow.

HAMMS
lying leg curl
15x60
10x80
10x100
10x100 Rest Pause 6+4
single leg curls 1 plate (15#?) don't know why these are so tough...
3 sets of 8-10 ea leg
glute hamm raises definitely haven't nailed these - lots of help to rise up slow to 45 degrees then drop like a bomb to horizontal... Could only do sets of 5
3x5xbw
Romainian Deads
10x115
10x185
6x255
6x255 definately hit failure on these - HUge painful back pump!
30 mins bicycle cardio 128 =HR
Trying to get size on wheels so i am doing 2 leg days. Hope this works.

[leanbody]

Victory! hamms, glutes, lower back all getting suitably sore so I DID hit them hard enuf last night!!!! Sure didn't feel that way but you never know until a day after.

Stole Steve G's delt workout!!!! Yeah it was great!
Today was amost awesome delt workout High reps and pryramid down weights - really felt like my shoulders were fried!
Seated Palms Parallel Grip DB Press30/15 x2
35/15
45/15
25/15/5/5
25/20/5 ...
Seated Db Frt Raises
20/15
20/15
10/25
15/30
Standing Machine Side Laterals
30/15
30/15
25/20
20/21
Rev Pec Dec
100/15
130/15
130/17/3
115/14 90/6 50/5
Dips
Bw/10
BW/15
BW/20
OH Rope Exten
65/15
65/15
50/20
45/14
Rope Pressdown
50/15
50/15
40/20
30/25
DB Kickback
10/20
8/50 ....

[leanbody]

hey muscleheads...
No workout today. I am super sore in the quads, hammies and getting there in the delts. So good rest day.

Here's a progress pic. I have to work on the lighting and posing. Critiques welcome - only 4 more weeks on the golden juice so i am trying to squeeze the most out of it. Then cruise till I cut for the fall.

I definately have to work on keeping my spine straight and my ass level... lol and I look really angry too - hahaha have to practice smiling more...

[daft205]

Lookin good- improvements all over! Your legs show great progress, in particular- nice job and keep doing what you're doing- it's workin.

[bryantone]

May I suggest T bar rows with chest support (for back relief and isolation) heavy dumbell rows and pull ups.

[bryantone]

It seems your workout routines are a little shy on back workouts. Width is very important as it makes you look bigger from the front also. I see you like dips. That has been my major chest exersize for over a year now. I do 6 sets (4 weighted) before my pressing movements. Heavy Bench presses bother my RC. Chest and arms look good.

[bryantone]

Forgot to comment on progress pics... Excellent improvement and in such a brief time span. You have improved everywhere and will continue. You have the drive to work out around injuries. This really is the difference between the men and wannabees.

[leanbody]

Thanks for the tips guys - yeah I do need to work on the back. This tendon thing has screwed wiyth my "normal schedule so i am just doing body parts based on how I feel and if the tendon screams or behaves.


Tendon Suks big time - I think next week is the week to see the doc and get a shot of cortisone - Hate that! THE worst part of "over 50"---- warrantees run out and you are constantly in the body shop! LOL Engine still has a lot of power tho - full 8 cylindars!

BTW I deserve a trophy for being Mr MOM for a few days! Tonite 830 drop off 4 (12yo)boys at Justin Beber in #D; 9 drop off 4 (15yo)girls at True Grit; 9-1030 gym (mostly cardio) 1035 pick up boys; 1115 pick up girls. girls stay for a sleepover!!!!!

here was todays workout:

Arms (all w/ FatGripz)

DB curls8/10 8/20 5/35 tendon hurts so on to isolation ex's

Ez spider curls
10/50
10/60
10/70

Bar Cable push downs
10/50
10/70
10/70

Overhead tri press EZ curl Bar
10/50
10/50
10/60

Tri extension machine
15/70
13/70

Dips
10/BW+ 25
8/BW +25
10/BW+25 (these felt great! hard but no pain in the tendon!!!!
11/BW

Cable tri pressdowns (single arm)
3/10/70


Smith Machine tri extensions
10/25
10/25
16/10
I hd a really hard time feeling a burn or pump in my tris - maybe I need higher weight???
Finished with that and made a HUGE pot of Bolognese sauce to feed the troops tonite! I'm planning to do some chest tonite & cardio - see how it goes.... The kids are talking about having Cke so they can stay awake at the movies..hahahahahaha What great ages!

[Bobr]

welcome. always good to have enthusiasm arrive. stick around, be active in other people blogs as well. tons to learn here. I am new to bodybuilding, but old to weight lifting. hoping one day I will put some size on myself :)

cycle is well, not bad. a few tweeks will certainly change your outcome I think and this is my idea.


I think that I am done with D bol. I used it to kick my last 2 cycles(40 mg's/day) and I felt like shit the whole time I was on it. I had zero appetite and just general malaise. 3 days after cessation I started to eat again. Happened the exact same way twice. Maybe I'll use this to kick start a diet but that's it.

[leanbody]

I think that I am done with D bol. I used it to kick my last 2 cycles(40 mg's/day) and I felt like shit the whole time I was on it. I had zero appetite and just general malaise. 3 days after cessation I started to eat again. Happened the exact same way twice. Maybe I'll use this to kick start a diet but that's it.

Interesting effect bob. Im not crazy about it either but I have a whole mess o pills in my stash.... I've really had a challenge with hunger this whole cycle. I guess thats typical for my age but I wish I could smart like Joe demarco - he's gaining bigtime. Most I am getting is body recomp which isn't bad but it's not 235!

[Bobr]

Interesting effect bob. Im not crazy about it either but I have a whole mess o pills in my stash.... I've really had a challenge with hunger this whole cycle. I guess thats typical for my age but I wish I could smart like Joe demarco - he's gaining bigtime. Most I am getting is body recomp which isn't bad but it's not 235!


I peaked at 223 this cycle. I'm still on the injects(750 enan, 900 eq, 150 mast and 225 tren ace) but I'm dropping weight now. I was 217 this morning. I'm cycling off in 2 weeks. Eating is a HUGE part of muscle growth. I've never been able to eat large amounts of protein and that's why I was never really an elite BBD'r. I trained hard and took the right pharmas but the only thing I can eat a lot of is carbs and that's not what puts on good size.

[leanbody]

Lol yup it's 70% diet! Try telling that to one of these 21 y.o. Kids lol.
I was feeling discouraged today. Nothing went right at home doing my home repairs and my meals were all out of whack. Decent food but not enuf.

So I went to the gym and wasn't going to log this thinking it would be a shitty workout- but guess what? It was awesome!!!! Hahahha goes to show u even when the screws don't fit and the paint peals and the switch won't work.... Gravity and iron are pretty reliable!


Wanted to kill calfs so did them first!
Alternated seated, donkey, standing
Did sets of about 9-15 to fAilure. Total around 400 reps

BACK
Close grip seated cable rows
10/150,;10/170;10/200;8/220;5/220

Close grip cable pull downs
10/180;10/200:8/210

Wide grip
2sets 10/180

Tbar rows
15/70;10/80;10/90;7/135

Bent over rows
10/85;10/105;8/135

35 mins stairmaster

3 sets donkey calf raises to finish- hope I feel that tomorrow!

[leanbody]

Sunday was a true Balls to the wall" workout.
I was SO wiped when I finished that I ate and took an afternoon nap! hahahaha


LEGS

Box SquaTs
10 x 135
7 x 225
5 x 315
7x315 perfect form w spot

Adductor
10/150
10/190
10/200
10/200

Hack
10 x 2 x 1 plate ea side
10 x2 plates
3/10 x 3 plates
Partials-standing reps just hitting the quads till they cramped! x3

Extensions
10/70
10/100
6/140

1 leg extensions
10/50
8/30
2/8/30

Deads
10/1 plate
5/2 plates
10/2
10/2+25
not the heaviest i've gone, but i was happy with that at the end of the workout.

35 mins on the stairmaster.:chainsaw:

[leanbody]

missed a few entries - busy week.
Today was leg day -No pain going in and felt like i did pretty well. we 'll see tomorrow...
I am going for growth so decided to do less with more..
Squats
10-135
8-225
5-315
5-365 these were only top 50% rom but that's how I started with 315 so I think I can get there. Def need a spotter to go lower tho..
Hack squats knesses wrapped up tight - these felt good for a change!
10-2 plates
8-3plates
8-4plates
5-4plates
Upright rowsthank god for the mirror - these hurt on the joints and my body was SO out of balance on the first few reps - it was crazy. really want to develop my traps tho andI think this is the best
8-60
8-60
8-70
8-70
Shrugs great sets - very slow, 15 sec sqeeze at the top and 15 sec stretch at the bottom
10/50
10/90
10/100-2 sets

That was it! 35 mins cardio hr at 140-150

[leanbody]

Diet was not so good today but had a really nice chest workout today
Again tried to go heavy with fewer reps

30* incline bench
12/135
12/135
8/185
10/225
8/275 pb*
6/275

Incline flyes
12/45
10/50
8/65
5/65

Flat db press
12/45
10/55
6/65
6/85

Cable flyes
4sets 10/70

35 mins cardio

[bryantone]

^^^ that should get you some DOMS.

[leanbody]

^^^ that should get you some DOMS.

hope so!!! and maybe this too:

Another Hammie workout - went a bit more intense than last week and I think this should leave me with some significant damage to repair!

HAMMS
lying leg curl
10x 90
10x100
8x120
2 burnout drop sets: 4x135 4x90. 4x75. 2x45. 18xN0plates

single leg curls 1 plate (15#?)
3 sets of 8-10 ea leg alternating
Seated leg curl really slo tempo
8x180
8x225
8x275whole stack
7x275

kneeling Ab cable curls
3 sets160x10
Romanians
10/125
7/226
5/315 low volume just for RJH!
4/315

Adductor
8x110
8x130.
8x 170
190 x 6-8

glute hamm raises
3sets5xbw

30 mins HIIT running/walking treadmil cardio 123/155 =HR
great workout My legs feel fried.:)

man weekends are hard! I con't seem to fit in all the meals... i sleep later andgo to the gym at 11 or 12 and then miss one lunch.... I'll have todobetter if I want to add sizewhile i'm busting my balls...

[leanbody]

Last vacation day - thanks to the presidents.....it was pretty nice here so we just hung out. I made the most of the 3 days getting some balls to the wall workouts in. Now i have 2 rest days coming up - yippee -my body is SO sore in so many places.... hahahaha
Shoulders & Calves
Seated Military Press
12/85
12/85
8/135
5/155
5/155 I was really happy w/ this - i haven't done these in a while due to the tendonitus, but it went well and I controlled the movement so I think nonew injury to the joint.
Cross Cable side delt raise i love these -even tho the weight is relatively light I feel like a beast flapping my arms up and gnashing my teeth!
10/20
10/25
8/25
8/30
Superset
Front delt DB raise
10/10
10/15
10/15
10/15

Machine side delt raise
10/45
10/65
8/80
8/80 delts burning up! Felt totally awesome as Arnold would say, like cumming....hahahaha
Front strait arm cable pushdown I know these are really a back exercise, but it felt good to balance the tension.
10/50
10/70
10/80
Pull thrus w rope attachment
10/70
8/80
7/90
Rear delt flye precor
10/130
10/160
6/190
5/205 def maxedthe weight here!
Calves
Seated
10/3 plates
10/3plates&35
7/3plates&35
5/3plates&35

45*calf
20/90
20/120
12/135
8/150
One leg calf raise in leg Press
10/1 plate
10/2 plate
Any comments about the calf workout? Will that make them grow?

[Mac]

45*calf
20/90
20/120
12/135
8/150
One leg calf raise in leg Press
10/1 plate
10/2 plate
Any comments about the calf workout? Will that make them grow?

Yes, it should. I needed the combination of high reps and lots of weight to stimulate mine to grow. And work them often.

Range of motion is important, don't bounce off the bottom, as that will start giving you tendon issues and then maximum contraction at the top and they should respond.

[axioma]

Great workouts!

[KevinCouch]

Calves are so unique. It takes trial and error. Your routine looks good to me but I never did low reps, never drop below around 12 reps but still use heavy heavy weight. Like Steve said a good mix would be high and low reps but in my mind high reps would be 25-30 reps and low reps would be 12-15 but full range of motion and heavy as you can go so lactic acid really builds up you cannot take any more reps I don't think reps in the single digits will produce that much lactic acid.

Here's a sample routine I do:

Standing Calf raises: 4 sets of 12-20 reps. Heavy weight
Seated Calf raises: 4 sets 15-20. heavy weights.
45 degree leg press one leg a time. 2 to 3 sets 25-35 reps. very slow and FULL range of motion til you cannot do another rep then do partial til their screaming then do another 5 reps!!

[Hammerfit]

Calves are so unique. It takes trial and error. Your routine looks good to me but I never did low reps, never drop below around 12 reps but still use heavy heavy weight. Like Steve said a good mix would be high and low reps but in my mind high reps would be 25-30 reps and low reps would be 12-15 but full range of motion and heavy as you can go so lactic acid really builds up you cannot take any more reps I don't think reps in the single digits will produce that much lactic acid.

Here's a sample routine I do:

Standing Calf raises: 4 sets of 12-20 reps. Heavy weight
Seated Calf raises: 4 sets 15-20. heavy weights.
45 degree leg press one leg a time. 2 to 3 sets 25-35 reps. very slow and FULL range of motion til you cannot do another rep then do partial til their screaming then do another 5 reps!!

I agree with Kevin and Steve, you have to have high volume and heavy weight to spur growth in calves. I got a spurt of growth a few months back by doing as many sets as possible without resting unilaterally, just keep going back and forth until failure. I like to shoot for 300 reps that way before stopping If you start to cramp up, get up and stretch for 5-7 seconds then hit it again

[leanbody]

Thanks for the responses, guys. I did about 2 weeks of super high reps (300) and felt i was getting nowhere. Then I tried this and thot I fried them and today - they are totally normal - I could run stairs no problem! I'm going to stick with this workout for another 2 weeks and up the reps to 12-15 doing rest pause as necessary to get them all in.

Thanks Tons - I'll let u know how it goes.

[leanbody]

Hey guys
I had a terrible leg workout on Thursday. Everything hurt, I could get any weight up, I had a cloud over my head. I was so bummed I was imagining every workout would be like that and I should give up on the idea of doing a competition.

Friday was a "rest" day driving down to LA with my wife in the pouring rain and I said to myself, "Self, maybe you should just take it easy and not go to the gym...."

But my wife went to the hairdresser and I said WTF! And I had a fukkin awesome leg workout. They have many more machines and racks here so I decided to try to vindicate myself. Needless to say I wasn't sore from Thursday's workout...

Rack Front squats. (really helped that there was a big kid (25) on the rack next to me doing less weight! Although he was more buff than me and didn't look like he hurt anywhere.....great rom def down to parallel on all but the last few at 315
10/135
8/185
6/225
2/5/315

Hack Squats precor ( we don't have this machine at home and the angle is such that it doesn't hurt my knees at all!)
15/160
15/180
10/220
10/260
10/280

Leg extensions concentrated on the full extension hold to hit my teardrops
10/100
15/115
12/145
10/160

one leg press
3 sets 8-10 reps w 2 plates each side, def hit burnout on this.

standing calf raises did this on that machine where u face backwards on the pad.
5 sets ascending weight started at 22 reps finished with sets of 3-4 RP style.

Finished up with a few easy curls just so I could feel lose blood in my arms.

And Charles glass was there training Dexter jackson! Nice motivation- he looked plenty big and cut one week out from the Flex Pro....

So I hope to get in a quick workout there tomorrow before I head home, we'll see, lots of family stuff to do.

[joedemarco]

Great workout!

[leanbody]

hey guys - so it's over for me now..... very sad, but can't stay on forever - just hope the superhuman strength doesn't plummet too much. i am going on 100/week TRT no PCT.
The EQ was okay - but I'd say overrated - i felt it kept me lean but hard to get size gains.

BTW - I FINALLY nailed my calves on Sat : drop sets with a spotter did it - they are so sore i can barely walk upstairs now! ;-) So i am going to do that a few more times and see if i get any growth on my toothpicks!

Here's where i'm at:

[joedemarco]

Great job! How much weight did you put on over the 19 weeks?

The key is to keep training hard, and eating good quality food, to try to maintain your gains. Don't lose all of this hard work.

[leanbody]

Great job! How much weight did you put on over the 19 weeks?

The key is to keep training hard, and eating good quality food, to try to maintain your gains. Don't lose all of this hard work.

Starting: 205
Finish: 212
Gain = 7lbs! doesn't seem much but i lost 1" on my waist, gained 1/2" on my arms and 1"+ on my chest. my BR dropped about 2% so that would be a loss of about 4 lbs of fat....

Thanks joe for the comments. i am definitely going to do my best to keep the gains. It wasn't the cycle I expected because it was more about body recomp than gains. I was hoping to get up to 225 and got close but the BF was going up. so i opted for a more lean cycle.
I still lag big time on the lower body so will really try hard to bring that up as much as i can in the next 3 months. (I have 5 months to go before my comp.) i'm going to do a 16 week prep so that should allow for slow fat loss, maintaining my muscle. i am hoping to come in close to 198 - but who knows. if i still look like a doughboy at 198 I'll have to go down from there.

[Mike Conley]

Congrats man on the improvement in the legs!!! It's very noticeable. I see you do the pec dec reverse as well. I love it. Try doing standing cables the same way. Basically a reverse crossover. I like it because of the range of motion and with cables I feel it recruits more muscle fibers since cables can move up and down as well if you don't stabilize.

[leanbody]

Congrats man on the improvement in the legs!!! It's very noticeable. I see you do the pec dec reverse as well. I love it. Try doing standing cables the same way. Basically a reverse crossover. I like it because of the range of motion and with cables I feel it recruits more muscle fibers since cables can move up and down as well if you don't stabilize.

Whoa dude- thanks! I know it's a pretty small change, but glad it is noticeable. I decided to mix up the leg routine and go to the mega Golds in downtown for leg day. They have about 3x the number of leg machines and setups so I can hit them from very different angles. I'm going to do legs 2x a week and see where that goes. I'm eating enuf food so if I kill em I should be able to make more progress.

Here is today's workoutSquats
10/135
8/225
8/285
7/315
6/315

Leg extensions
14/105
14/135
12/145
12/165
11/195 *14/90

45*super seated leg press
2 plates. 4 sets of 10 6

Power squat
2 pltes x 12
3 plyest z 10
4 plates z 10 x 2

Deads 10/135/2 sets .....too fried to do these- I hit the wall!

8 mins continuous abs:
decline crunches. Hanging Leg raises. Leg raises captains chair

Pm now and I have ice packs on my knees!:yep:

[mkris7]

A Few Comments. First Great Job, keep up the hard work! Also I noticed your real strong on back exercises...AWESOME! For me, I have never been that strong on the pulling exercises. PICS look great, your waist came in real nice! Nice six pack!

[Baldiewonkanobi]

Like the improvement. You kids respond so quickly in so little time. :mad:

I understand the calf frustration. After decades of doing everything possible to build calfs I found the golden ring. An odd seated calf press machine with a ton of weight. I do toes in, toes out, toes forward with exagerated range of motion. 15 min. almost non stop. 2 X week.


Baldie

[leanbody]

Hey Baldie - Thanks for the calf tip - i'll give it a try. The times I feel like I got the most out of a workout are when I have a spotter on the seated calf machine and can go past failure - that seems to do it. I'm into the wheels now, tho, so we'll see where i'm at a year from now.

BTW i like your avitar - I have the same model although mine has a spoiler on it.... ;-)


Here was leg day on Wed - felt really good because I fried the muscles and didn't do too much damage to the joints.
Leg Day

Box Squats (Low box knees at 90 degrees)
12 x 135
10x185
8x225
8x225
4x275 2 min rest 6x275

Nasty back pumps so did 10 mins crunches, bicep curls, etc.

Glute hamm raises
3 sets of 10; 1 set 6 burnt

Reverse hacks
10 x 2 plates
10x3 plates
10 x 3 plates
20 x 3 plates (rest pause at 15; then did last 5) brutal!

BB lunges in the smith machine
3 sets 25lb plates ea side
1 set 35lb plates ea side

Only 4 exercises but my legs were FRIED!I was going to do treadmill after, but couldn't take it....

did swimming cardio afterwards - feels great on the knees.

[leanbody]

Yo Bros
been a few weeks since I posted. i'm on a cruise now - not on cycle so I am feeling like recovery takes a whole week - hate that! LOL

I've hit some great leg work lately - here was last Sunday:
Leg Day

Warm Up - Leg extensions
4 sets x 15 x 120-150

Squats (to parallel knees at 90 degrees)
20x105
20x125
15x185
15x205
10x255
I want to get back up to 315 but am doing higher reps and more ROM atm.

45* Leg Press
20 x 2 plates
20 x3 plates
15 x 5 plates
15 x 6 plates Working Sets - Leg extensions
4 sets x 13 x 190
4 sets one leg extensions 10-15 x 45; full 2 sec squeeze at top

Calf raise machine
6 sets 4 plates ea side to failure

Standing Calf machine
4 sets 10-20 x 4 plates to failure

BB lunges in the smith machine
3 sets 10 x 25lb plates ea side
2 set 10 x 35lb plates ea side

Great leg workout - I am sore as hell today! Like an old man getting up and down stairs - LOL

here's where I'm at:

[leanbody]

Havent posted in a while, but i have been working my ass off and feel like I am getting leaner and maintaining muscle mass. i lost about 5 lbs in the last 3-5 weeks but have stepped up my intensity. Still trying to keep lifts in the 6-8 range for hypertrophy.

now 14 weeks out from contest - working with Alex Azarian on diet. feeling good - only lingering injury it the tennis elbow on my left side, but i think I can work around that.

[leanbody]

going to post a bit more to improve my accountability....

First off - major props to me for NOT eating either strawberry shortcake or homemade chocolate cake - both of which were available to me last night in copious quantities. Dinner was a nice 8 oz steak and salad w/ no calorie dressing! Man THAT was hard!

Had a nice arm and calf workout - unfortunately overdosed on supps and had a gnarly stomach cramp for about 20 mins at the gym - took FORVER to get rid of it. Too much caffine i think cause i took and ECA stack and about 30 mins later white flood. Oh well - just hate to waste 20 mins at the gym.

20 mins stairstepper

standing calf raises

5 sets of 20 -10 at high weight (200lbs?) def got a pump on them and today they are sore...

Arms

CGBP 4 sets 10-15x 135
DB curls 15 x 35; 10x45; 10x55; 10x55
Bi preacher curl machine 4 sets of 9-10 (tofailure)
Rope pressdowns 4 sets to failure 8-10 reps heavy
behind the neck DB raise 10 x 55;10x65;10x75;10x95
concentration curls 3 sets 35lbs x 8

got a really nice pump out of that workout.

[leanbody]

okay off to a poor start. Got a bad cold last friday, shitty training on FRi and took sat - Mon off. May take tues off too - I feel trashed physically and CNS. also diet is abit lousy atm - eating the good stuff but also some "whoa is me" pastries and chocolate.... Getting a bit discouraged (as always happens when I'm sick). also not sure if i want to stick to my plan for Aug 13 show or try to bulk a biot more and go for dec show....
Off to bed w/ my Nyquill....

[leanbody]

Back to the gym w a cold!
leg workout
squats
10x135
8x225
8x275
8x275

leg press
3 plates - 20 reps
5 plates 4 x 10 reps

clave raises
5 sets 10 x 5 plates

leg extensions
110 x20
130 x10 x 3

tried lunges but legs too wiped out.

[Dadup]

just found this thread, Im impressed with your gains man, definitely gonna be keeping up with this one...good luck in your prep! :yep:

[KevinCouch]

LB,
Looks like your holding on to your muscle being with AAS for a while! When is your contest your planning on doing? When are your going to be stepping up the "supps"?

[leanbody]

Hey guys thanks for checking in. I am reevaluating the August 13 contest date and pushing back to at least dec. I made some good gains and I have gotten way leaner, but I just shaved my legs to get a good look at them, and yes... they are sexy, but not "beefy" so I am going to go for another bulk to get another 10-20 lbs on me-mostly legs i hope. I am also starting up with a new trainer, who i think can help me with the bulking. It's not for lack of dedication or effort, I'm just stuck in size between my waist and knees!

Today my glutes and calves are killin me - so I guess those presses and squats did it. i may do chest this afternoon - feeling better after the cold.

[leanbody]

LOL - so i started this thread over a year ago - but I finally did it! I didnt do as well as i had hoped, placed 5 out of 5, but I had some pretty good competition from some veteran bodybuilders and I did the best i could - so it was a victory all the same. I have to say, it was one of the toughest things I've ever done and required incredible focus and determination in the face of the demands of daily life.

So here you go - If i get pics from the pro photographer, Ill post them! Thanks for your support along the way.
135668135667135674

[Hammerfit]

LOL - so i started this thread over a year ago - but I finally did it! I didnt do as well as i had hoped, placed 5 out of 5, but I had some pretty good competition from some veteran bodybuilders and I did the best i could - so it was a victory all the same. I have to say, it was one of the toughest things I've ever done and required incredible focus and determination in the face of the demands of daily life.

Awesome job congratulations!

So here you go - If i get pics from the pro photographer, Ill post them! Thanks for your support along the way.
135668135667135674


Awesome Job!!!!!!!!!! Congrats!

[mrky03]

Great conditioning! Way to go!

[Baldiewonkanobi]

Ya see.....

Glad to stayed with it. Congrats!!!

Baldie

[leanbody]

heys guys
thanks for the kind words. I definitely could use some more size - so that's my goal - and keep the bf down while i do it. To be honest, I never thought I could get that lean - LOL I finally earned my forum nickname! ;-)

[masterschamp]

You absolutely earned your own victory for those results! Congratulations....

Keith