An Old Skinny Guy's Journey to a 600lb Deadlift and Possible Board Shorts?

[karim275]

So I'm 45 years old, 6'5", just finished a cut from 268 to 217lbs. Current goals are to improve my competition best deadlift from 573.20 to 600. Not sure if I'll compete in bodybuilding anymore, I may try physique. At my height, I've never been comfortable with the amount of muscle I carry, so physique may be the way to go. But for right now, lets get this 600 of the ground.

I will be following a slightly modified PHAT routine with training days being Tues, Wed, Thur, Sat and Sun. http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

I usually powerlift in the 242lb Masters so my goal will be to get my bodyweight back up to 245-250. Beginning macros will be;

Carb-250
Pro -350
Fat -75

I'll load carbs on Wednesday and Sunday @ 500 grams and will make adjustments based on progress.


Current supps;

Isagenix Cleanse for Life, Ionix Supreme, Ageless Joint Support, Product B, Want More Energy, Fiber Pro, Isalean
Glutamine
L-carnosine
D3
C
7-Keto
Digestive Enzymes
BCAA

Maybe a couple more I cant think of.

Stay tuned, it should be fun!


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karimrasool.isagenix.com

[karim275]

220.4lbs this morning. Off day from gym today. Gonna be a crazy day at work...Will be a challenge to get all my food in.Here's a short article on me done a few months ago;http://www.isagenixnews.com/american-powerlifting-deadlift-record-holder-weighs-in-on-isagenix/http://www.ironmaglabs.com/banners/ironmaglabs-black-468x60.gif (http://ww5.aitsafe.com/go.htm?go=www.ironmaglabs.com&afid=XXXXX&tm=30&im=1)karimrasool.isagenix.com

[karim275]

USPA WEST COAST OPEN
February, 2012



125401

[karim275]

220.8@4:30am

Chest & arms

Flat bench db press
50s/15, 75s/10,100s/9/10/10
Incline db fly
55s/10,65s/10/10

Rope pushdown
60/15,80/10/10
Ez bar curl
70/10,90/10,110/10

Db hammer curl
55s/10,65s/10/10
Overhead ez bar extension
70/15,90/10/10

Pressed for time this morning. Strength down a bit but it'll be ok in a few weeks.


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karimrasool.isagenix.com

[karim275]

Having a much better food day today! Need it cuz tomorrow I have to grip it and rip it!!! Deadlifts!!! My favorite day of the week.


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karimrasool.isagenix.com

[karim275]

218.8lbs
Today's workout:

Deadlifts-135x10,225x5,315x3,365x5,435x5,490x4
Rack pulls-315x5,405x5,495x3,505x3
Lying leg curls-150x10, 190x10,10
Walking lunges-2 sets w/2-45lb plates
Seated calf raise-4 plates x15, 5x15,15,15,15
Crunches-25,25,25
Leg raises-15,15,15

Decent workout. Cant wait for my strength to come back. Carb load day!!!! Should be fun.

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[karim275]

Today's weight 217.6....must be the heat :((

Back/shoulders today

Chins-bw x 15, 15, 10, 10
Standing bb military press-95 x 10, 125 x5, 135 x 5, 5
Seated v-bar cable rows-150x12, 200x12, 230x10,10
Side db laterals-30s x 10, 40s x 10, 50s x 10
Machine pullovers-225x10, 270x10,10*
Db upright rows-45s x 10, 55s x 10, 10

*would normally do 1 arm row but having some back pains today.
fell short on load carb numbers yesterday, felt nauseous most of the day.

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[karim275]

220.0lbs. Off day from gym today. Trying to figure out when and what my next competition will be.

[karim275]

220 again today. Will ride current macros a few more days and make adjustments if lbs aint movin.

Todays workout-Upper Body Power

Bench*-225x5, 255x5, 275x3

Weighted dips-45x5, 70x5, 90x5(heaviest Ive done in about 7 years)

Barbell rows-225x5, 275x5, 285x5

Hammer Strength shoulder press-2pps x10, 3pps x5, 3p+10ps x 5, 5(pps=plates per side)

Ez bar curl-1pps x5, 1p +5ps x5,5

Cable pushdown-80x5,100x5,120x5(very strict, no elbow swing)

*have had shoulder issues for years...now have to bench with a relatively close grip with elbows in to avoid pain. Feeling much better past few months but being careful.

Good workout considering how light I am and getting my strength back. Lower body power tomorrow.


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[karim275]

Bodyweight 220

No training partner today and my lower back is waked for some reason.

Seated leg curl-225x9, 290x5,5

The only squat rack we have being used by club gm performing partial squats ! Had to squat on smith machine.

3pps x 5, 3+25pps x 5, 4pps x 5(full range slightly below parallel)
Leg press-12 plates x 5, 18p x 5, 22p x 5

hyper extension - bw x 15, 15, 35lb x 12, 12

Standing calf machine - 250x15, 300x15,15,15
Standing cable crunch - 80x 10, 100x10,10

[karim275]

Scheduled day off from training...lower back is furious, called in sick for work today to rest up a bit. Hopefully it gets better real soon.
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[karim275]

222 this morning!

Chest & arms

Tried something different with chest this morning
15 reps flat flys immediately followed with 15 presses. The most intense chest pump Ive ever experienced!!!!!
45s x 15, 65s x15,15
Incline hammer strength
2pps x 20, 3pps x15,15

Incline db curls(same time/palms up)
30s x 15, 40s x12, 12
superset with
db skull krushers
30s x15, 40s x 12,12

ez bar preacher curl
70 x12, 90 x 10, 10
superset with
one arm overhead db extension
30 x 12, 12, 12

pretty good workout. had to be careful with lower back. crazy pumps and nice vascularity.


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[karim275]

7am-221.4lbs

Chest crazy sore from yesterday's workout and still nursing lowerback issues. Normally a deadlift day but gonna have to pass.

Hyper extensions-bw x 15, 15, 15, 15
superset with
Lying leg curl 100 x15, 120 x15, 160 x10, 160 x10

Hack squats-1p+25ps x 15, 3pps x12, 4pps x12, 5pps x 8

Smith machine split squats(stationary lunge)-1p+25ps x 10, 2p+25 x 10, 10

Front squats*-because of the length of my arms, I tie wrist straps to the bar and hold on to the ends, I'll get a pic next time....135x8,8,8(felt a little in lower back)

Seated calf raise-3p x 15, 4p x 15, 5p x15, 6p x15
superset with hanging leg raise(feet touch the bar at end of rep)
bw x8, 8, 8(these are never easy)

decent workout considering. hope to be deadlifting by next week.
Day off from work, going to see the Spiderman flick later today.


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[karim275]

Upper body "power" today....221lbs

Bench*-245x3, 265x3, 285x3

Seated military in smith machine-70lbs per side x 5, 90ps x 3, 5

Weighted dips-70x5, 100x5, 100x5(most in over ten years;))

Curl grip hammer strength pulldown-3pps x 5, 3+25pps x5, 5

Hammer strength preacher curl-2 plates x 10, 3 plates x 5, 3+10 x 5

*close grip

felt pretty good today.


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[karim275]

127353
221.4lbs today.
Lower back still an issue....missin my deadlifts.

Seated leg curl-225x12, 255x10, 255x10(stack)

New leg extension machine no bueno....pad mid shin and feet dragging on the floor. Just a bit on the small side.

Leg press-8 plates x 20, 14 plates x 15, 18 plates x 10, 22 plates x 10

Front squats-135x10, 185x5, 185x5

Donkey machine calf raise-400x20, 400x20, 400x20

Standing cable rope crunches-80x15, 100x12,100x12

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[karim275]

222lbs @ 4am today
So my girlfriend and I have decided to compete at the NPC Iron Man Magazine Naturally in January, both in physique. I may grip & rip at the USAPL San Jose Open in October going for that 600.

Workout

Flat db fly/db press combo-40s x15, 40s x15, 60s x15, 60sx15, 60s x 12(ridiculous pump! Felt like pecs were gonna rip through my tee)

Incline hammer strength press-2pps x 15, 3pps x15, 15, 15...drop to 2pps x15, 1pps x 25

Incline db curls-30s x 15, 40s x12, 12
superset w/lying ez bar extension-70x15, 90 x12, 12(elbows not happy)

ez-bar curl-80 x15, 100x12,12
superset w/cable pushdown-80x10, 100x10,10

decent workout, back feeling better. hope to deadlift soon.

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[karim275]

Day off from work, slept in a lil bit. Lower back starting to feel better.;)

Stationary bike-5 minutes

Seated calf raise-3plates x20, 4plates x15, 5plates x15,15,15
superset w/machine donkey calf raise-300x20, 400x20,20,20,20

Calf press(on leg press machine)-315x20, 405x20, 495x20,20

Lying leg curl-110x15, 130x15, 160x12, 12
superset w/hyper extension-bw x15, 15, 15, 15

Sumo deadlifts-135x10, 225x5, 5, 5, 5, 5
kept light to be careful, partials lift to knees.

Lying leg raise-15,15,15,15,15

Back feels ok, very happy about that. Gym very crowded this time of morning, wasn't able to perform smith machine lunges today.





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[karim275]

5:30am workout

Chins-bwx15, 15, 10, 10(50 reps total)

V-handle seated cable rows-150 x15, 200 x12, 250 x 10

One arm db rows-100 x15, 125 x10, 135 x10

Side db laterals-25s x20, 20, 20

Hammer strength shoulder press-1pps x20, 2pps x15, 3pps x8,8, drop set 2pps x15, 1pps x20

db upright rows-40s x12, 50s x10, 10, 10.

lower back felt fine today, hopefully I can keep it together. Day off from training tomorrow. May go in to do calves and abs if I can't sleep.


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[karim275]

Last few training sessions have been heavily modified due to lower baack issues. I was able to perform sumo speed deads @ 405lbs this past wednesday with no pain so Im hoping Im good to go now.


today:

Bench-225x5, 245x5, 255x5

Incline db press-65s x15, 75s x12, 12, 12, 14

T-bar row(awkward platform)- 1 plate x 20, 3 plates x15, 3 plates + 25 x 12, 12
**platform welded too far back so half my feet were hanging off the front

Standing alt db curls-50s x 10, 10, 10, 10

Nice short workout

Legs tomorrow

[karim275]

Yesterday's workout:

Still being a bit cautious with my back......

Hyperextension-bw x20, 20, 20, 20

Seated leg curl-210 x8, 255 x5, 300 x5, 5

Squats-225 x5, 275 x3, 295 x3,3

Stiff leg deadlifts-135 x8, 225 x8, 275 x8, 315 x8

Smith machine lunges-2pps x5, 3pps x5,5

Lying leg raise-15lb db between feet x15, 15 15

Crunches-bw x25, 25, 25

Everything felt ok...squats felt heavy, gotta get them things back up. Should be able to start going heavy again.


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[karim275]

Yesterday's workout

triple set:
low cable fly-40x15,45x12,12,12
flat db fly/press combos-40s x15,15, 60s x10,10

incline machine press-180x15, 210 x15, 225 x15,15

incline db curls-35s x12, 40s x12, 45s x12 superset w/
cabe pushdowns-100 x15, 120 x15,130 x15

ran outta time...

[karim275]

today's workout:

hypers-bx x20,20,20

lying leg curl(strip sets)-150,120,90 x10, 160,130,100x10, 10 (ouch!!!)

walking lunges-1 set with 25s, 3 sets with 45s

front squats-135x10, 185x5, 205x5,5(bar keeps rolling)

sumo deadlifts-135x10,225x5, 315 x3, 405 x3, 425 x3

seated calf raise-3 plates x 50, 50, 50, 50

goin to the track later for sprints