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  1. #1
    GYM RAT Capt_lou's Avatar
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    Default Capt's Quest to the 2010 Ohio Natural's!

    OK I figured I would make a journal over here since I will not get the feel good B.S. like you get on that other site. I know everyone here will give me a stright up answer on progression and goals.

    After a lot of prodding from other people I made the decision about a year ago to throw my hat into competing.

    This is the next chapter to compete in the October 2010 NPC naturals in Lakewood Ohio. I started my cut diet as of the 26th of December and the goal is to get to around 8-9 percent BF by May or June. Then maintain till I start my contest prep in Early July.

    For the first 2-3 weeks I will be doing no cardio while I dial in my calories. After I figure out exactly what I need to be taking in, then I will be doing HIIT 2-3 times a week. Stayfit has given me a diet that I am currently on and will follow that and adjusting as the weight comes off.

    Training will pretty much stay the same, but I will be adding another day for abs and hamstrings. It just makes it easier this way so I am not in the gym 2 hours on 1 night.

    Split will be:
    Session 1 - Chest/Tri''s
    Session 2 - Quads/Calves
    Session 3 - Back/Bi's
    Session 4 - Hams/Abs
    Session 5 - Delts/Traps/Calves

    As of Saturday I weighed 205. The over all goal is not a specific weight but a look. So I can't say what I think I will come in as.

    Only physical limitation that I have right now is a bulging disk in my T12-L1 and degenerative disk disease, so Straight squatting is kinda out of the question, it just tears up my lower back.


    Quads/Calves
    Leg press
    270 for 8
    470 for 6
    650 for 6
    830 for 6
    830 for 4
    650 for 10
    470 for 20
    270 for 40

    Smith machine front squats - Weight only
    90 for 8
    140 for 8
    170 for 4 - Died on these

    Leg Extensions - Both legs
    250 for 8
    270 for 8
    290 for 8 - 5 second hold

    Leg Extensions - 1 leg at a time
    130 for 8
    110 for 10
    90 for 12

    Standing Calf Raises
    210 for 10
    230 for 8
    250 for 8
    270 for 8
    270 for 7
    270 for 7
    290 for 6
    290 for 4 - Did 6 but only going to count 4 since ROM was off

  2. #2
    BARBARIAN BROTHER joedemarco's Avatar
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    Glad you decided to start a journal here! I look forward to following along. Best of luck with your competition this year.

  3. #3
    RX MEMBER Down4whatever's Avatar
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    Whew, I'm gonna be racking up the frequent flyer miles this year. Go Tom!!

    Strong quad sesh! Front skwats looked brutal

  4. #4
    FREAK bodyhard's Avatar
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    Who the fuck let this pussy into a hardcore site like RX muscle?

    Welcome Tom we need more hardcore guys the more the merrier, I will follow along and you know I will never bullshit you. If my memory serves me correctly I told you at one point your routine sucked ass and you came back with a vengeance

  5. #5
    FREAK freebirdmac's Avatar
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    Glad to see you! I love following hard core workouts

  6. #6
    GYM RAT Capt_lou's Avatar
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    Quote Originally Posted by joedemarco View Post
    Glad you decided to start a journal here! I look forward to following along. Best of luck with your competition this year.
    Not going to just do it, why show up if you don't want to win?

    Quote Originally Posted by Down4whatever View Post
    Whew, I'm gonna be racking up the frequent flyer miles this year. Go Tom!!

    Strong quad sesh! Front skwats looked brutal
    Frickin quads were screaming!

    Quote Originally Posted by bodyhard View Post
    Who the fuck let this pussy into a hardcore site like RX muscle?

    Welcome Tom we need more hardcore guys the more the merrier, I will follow along and you know I will never bullshit you. If my memory serves me correctly I told you at one point your routine sucked ass and you came back with a vengeance
    Fuck you! LOL yea the first thing you ever told me...will never forget it.

    Quote Originally Posted by freebirdmac View Post
    Glad to see you! I love following hard core workouts
    It will get brutal at times! Tonight is back and tri's!

  7. #7
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Capt_lou View Post
    Not going to just do it, why show up if you don't want to win?
    All I said was "best of luck with your competition"? Sorry if you took that the wrong way? Who said anything about you not winning?

  8. #8
    GYM RAT Capt_lou's Avatar
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    Quote Originally Posted by joedemarco View Post
    All I said was "best of luck with your competition"? Sorry if you took that the wrong way? Who said anything about you not winning?
    oops sorry, I think that my response came out wrong. I apprecite all of the help and feedback everyone gives me.

  9. #9
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Capt_lou View Post
    oops sorry, I think that my response came out wrong. I apprecite all of the help and feedback everyone gives me.
    No problem....I'm behind ya 100% to kick some serious ass at your contest! Anyone on this forum training hard is a friend of mine!

  10. #10
    FREAK bodyhard's Avatar
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    Quote Originally Posted by joedemarco View Post
    All I said was "best of luck with your competition"? [b] Sorry[/b if you took that the wrong way? Who said anything about you not winning?
    Quote Originally Posted by Capt_lou View Post
    oops sorry, I think that my response came out wrong. I apprecite all of the help and feedback everyone gives me.

    Whats with all this apologizing bullshit, you guys want a fucking room? Rip each other apart!!

    Can ya feel the luv in the air

  11. #11
    RX MEMBER Ironman19871's Avatar
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    Thumbs down

    Quote Originally Posted by Capt_lou View Post
    OK I figured I would make a journal over here since I will not get the feel good B.S. like you get on that other site. I know everyone here will give me a stright up answer on progression and goals.

    After a lot of prodding from other people I made the decision about a year ago to throw my hat into competing.

    This is the next chapter to compete in the October 2010 NPC naturals in Lakewood Ohio. I started my cut diet as of the 26th of December and the goal is to get to around 8-9 percent BF by May or June. Then maintain till I start my contest prep in Early July.

    For the first 2-3 weeks I will be doing no cardio while I dial in my calories. After I figure out exactly what I need to be taking in, then I will be doing HIIT 2-3 times a week. Stayfit has given me a diet that I am currently on and will follow that and adjusting as the weight comes off.

    Training will pretty much stay the same, but I will be adding another day for abs and hamstrings. It just makes it easier this way so I am not in the gym 2 hours on 1 night.

    Split will be:
    Session 1 - Chest/Tri''s
    Session 2 - Quads/Calves
    Session 3 - Back/Bi's
    Session 4 - Hams/Abs
    Session 5 - Delts/Traps/Calves

    As of Saturday I weighed 205. The over all goal is not a specific weight but a look. So I can't say what I think I will come in as.

    Only physical limitation that I have right now is a bulging disk in my T12-L1 and degenerative disk disease, so Straight squatting is kinda out of the question, it just tears up my lower back.


    Quads/Calves
    Leg press
    270 for 8
    470 for 6
    650 for 6
    830 for 6
    830 for 4
    650 for 10
    470 for 20
    270 for 40

    Smith machine front squats - Weight only
    90 for 8
    140 for 8
    170 for 4 - Died on these

    Leg Extensions - Both legs
    250 for 8
    270 for 8
    290 for 8 - 5 second hold

    Leg Extensions - 1 leg at a time
    130 for 8
    110 for 10
    90 for 12

    Standing Calf Raises
    210 for 10
    230 for 8
    250 for 8
    270 for 8
    270 for 7
    270 for 7
    290 for 6
    290 for 4 - Did 6 but only going to count 4 since ROM was off

    Sounds like a decent plan.

    I would cut January. Then Bulk 6 weeks. Diet 6 weeks. Bulk 4-6 weeks. After that, start a continuous diet 22 weeks out from your show.

    Take advantage of the time you have to grow.

    I've seen success from this method; competing naturally in the NPC.

  12. #12
    RESURRECTED! AnglicanBeachParty's Avatar
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    Quote Originally Posted by Capt_lou View Post
    OK I figured I would make a journal over here since I will not get the feel good B.S. like you get on that other site. I know everyone here will give me a stright up answer on progression and goals.
    Good to see yet another Masters journal!

    I will be glad to give you straight up answers ... unless you are planning to come compete in Michigan (where I compete). In that case, I will revert to "feel-good B.S." mode!

  13. #13
    GYM RAT Capt_lou's Avatar
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    Quote Originally Posted by bodyhard View Post
    Whats with all this apologizing bullshit, you guys want a fucking room? Rip each other apart!!

    Can ya feel the luv in the air
    Swear gonna get you drunk in C-Bus and leaave you some where with no money or phone

    Quote Originally Posted by Ironman19871 View Post
    Sounds like a decent plan.

    I would cut January. Then Bulk 6 weeks. Diet 6 weeks. Bulk 4-6 weeks. After that, start a continuous diet 22 weeks out from your show.

    Take advantage of the time you have to grow.

    I've seen success from this method; competing naturally in the NPC.
    I would like to get done to a respectable Body fat then maintain till 20 weeks out then slow cut perserving as much lean mass as I can.

    Quote Originally Posted by AnglicanBeachParty View Post
    Good to see yet another Masters journal!

    I will be glad to give you straight up answers ... unless you are planning to come compete in Michigan (where I compete). In that case, I will revert to "feel-good B.S." mode!
    So me telling you that 8% BF is the new in thing to do won't work?

  14. #14
    FREAK blu2xtreme's Avatar
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    I am of zero help ...but welcome
    *Live every moment __Laugh every day__and Love Beyond Words *

    ___________________2blu4u _______________________

  15. #15
    FREAK bodyhard's Avatar
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    Quote Originally Posted by Ironman19871 View Post
    Sounds like a decent plan.

    I would cut January. Then Bulk 6 weeks. Diet 6 weeks. Bulk 4-6 weeks. After that, start a continuous diet 22 weeks out from your show.

    Take advantage of the time you have to grow.

    I've seen success from this method; competing naturally in the NPC.
    WHats with the thumbs down in the subject line, then you give him props? Confusing the shit out of me thats for sure.

    Quote Originally Posted by Capt_lou View Post
    Swear gonna get you drunk in C-Bus and leaave you some where with no money or phone
    You promise man?

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