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Thread: Pump up the VOLUME!
11-30-2010, 12:02 PM #1
Pump up the VOLUME!
Ok, I've decided to start posting my training here as well. Inspired by my friend, fellow competitor and sometimes judge Steve, aka Ky Muscle!
I've been in this sport competitively for about 30 yrs. I started out in the AAU back in the day and won all of the local titles including 1991 Mr Ky.
I started competing in NPC shows in 1994 and eventually won the 2003 Master's and Open Overall NPC Ky championship. In 2007 I won the Master's Natural Northern USA, 2008 I won the Master's Bluegrass Classic.
2010 I pursued a new challenge and competed in my first NGA show and won my natural pro card as a Master's and Open competitor at the NGA Alabama Open in Birmingham this past July.
I will turn 50 Jan. 4'th and I plan on competiting as a Natural Pro sometime next summer, I haven't picked out a show yet.
I'm just under 5'11" and I compete at around 192-194. Not the most massive guy around!
11-30-2010, 12:12 PM #2
Good to see you here, Joel.
Guys and gals, here is another bodybuilder who keeps getting better with age. His physique is very Zane-like; awesome proportions, symmetry and definition.
Super-nice person too.
Good luck on your training. I'll be following your progress.
11-30-2010, 12:18 PM #3
Yesterday's leg workout
leg extensions ss with leg curl
I was wiped out after that, big departure for me doing those high rep super sets!
Today's delt, bi and tri workout
seated dumbbell press
bent over lateral
The weights were light, I'm acclimating myself to some increased volume and decreased rest periods. Less than a minute between sets.
Alt. dumbbell curls ss with rope pushdowns
cable curls ss with lying extensions
Sucking some wind!
11-30-2010, 04:10 PM #4
Good to have you posting here, Joel! Look forward to following your training.
12-01-2010, 06:46 AM #5
Quality physique.....welcome aboard.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
12-01-2010, 09:21 AM #6
Thanks you guys, I hope I have something to contribute around here. I'm in some pretty impressive company!
12-01-2010, 12:35 PM #7
Not the most massive- but the most quality ripped muscle- and wins- Welcome !
12-01-2010, 08:59 PM #8
Haha, hows it going James? Great to hear from you!
12-02-2010, 03:56 PM #9
- Join Date
- Mar 2009
- Long Island, NY
- Rep Power
Great to see you here, Joel. Just a class act, on and off stage. Very inspiring and motivational, Best of luck with training and for your next show.
12-02-2010, 06:15 PM #10
12-02-2010, 06:24 PM #11
Bench press ss with lat pulldowns
incline dumbbell ss with seated cable row
seated cable row
cable cross over ss with dumbbell pullover
Did this in 30 min. Then attempted to deadlift
My lower back just wasn't feeling right to day so I stopped there, tight as heck right now. Got a chiro appointment in the morning. I need an adjustment badly.
This workout is a huge departure for me. Typically I do Max OT style workouts. A lot less volume and reps. I'm enjoying the change of pace and my joints are feeling better overall.
The weights are pretty wimpy right now I just want to give myself a chance to acclimate to the increased volume and I will add weight as I progress.
12-03-2010, 10:24 AM #12
I gotta tell ya, I'm not used to high reps!
calf press tri setted with leg extensions and leg curls
leg press (Nautilus leverage type)
seated calf raise ss with hack squats
seated calf raise
4 plates x 15,15,14,13
2 plates x 20, 2 plates+25 x 15, 3 plates x 15
legs are shaking! Finished with 3 sets of hanging leg raises. Total workout time 45 min.
I'm in the process of figuring feeling out the right amount of volume and frequency. Probably settle on a three way split, rotated over Mon,Tue, Thur,Fri.
I'm used to warming up and attacking my heaviest work sets to failure for 4-6 reps so this is something different for sure. I don't need nearly as much warmup this way.
12-04-2010, 07:14 PM #13
He stated that he won it above.
2010 I pursued a new challenge and competed in my first NGA show and won my natural pro card as a Master's and Open competitor at the NGA Alabama Open in Birmingham this past July
I don't think they give Pro cards to 2nd place finishers. So the above is ambiguous.
12-05-2010, 05:17 PM #14
Great job Joel congrats on your win !
12-06-2010, 06:45 PM #15