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Thread: Pump up the VOLUME!
11-30-2010, 01:02 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, 01:12 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, 01:18 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, 05:10 PM #4
Good to have you posting here, Joel! Look forward to following your training.
12-01-2010, 07:46 AM #5
Quality physique.....welcome aboard.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
12-01-2010, 10:21 AM #6
Thanks you guys, I hope I have something to contribute around here. I'm in some pretty impressive company!
12-01-2010, 01:35 PM #7
Not the most massive- but the most quality ripped muscle- and wins- Welcome !
12-01-2010, 09:59 PM #8
Haha, hows it going James? Great to hear from you!
12-02-2010, 04:56 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, 07:15 PM #10
12-02-2010, 07:24 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, 11:24 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, 08:14 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, 06:17 PM #14
Great job Joel congrats on your win !
12-06-2010, 07:45 PM #15
12-06-2010, 07:52 PM #16
seated dumbbell press
bent over laterals
Sissy weights but it was kicking my butt! I am not used to this training pace (yet!)
alt dumbbell curls ss with rope push downs
incline dumbbell curls ss with single dumbbell extensions
Keeping my rest periods to a minute or less. I'm going to work in some heavy days but right now I'm emphasizing some lighter training. Letting some minor injurys heal. I normally train 4-6 rep range with longer rest periods.
12-06-2010, 08:23 PM #17
Things are going great, I'm training for a competition in July, down South I hope to make it. Need to put on another 20lbs before hand training hard. I get the injury thing I try to incorporate a few light days but when trying to gain mass it's tough.
12-07-2010, 09:48 PM #18
12-07-2010, 09:55 PM #19
Man, I am going to commit myself to hardening up a bit. Let things get farther out of hand than I had planned!
My back was a little stiff today didn't squat as heavy as I wanted but I got a good one in anyway.
I didn't want to take any chances so I stopped there, I was getting a good pump going and I did slow negatives good and deep.
Geez this pumped me to the max!
Lower back started getting tight, not sure why either. Got a chiro appointment Fri.
12-08-2010, 03:46 PM #20
12-08-2010, 07:03 PM #21
12-09-2010, 05:40 PM #22
12-08-2010, 02:05 AM #23
Thanks Joel, I have put on another 5 pounds since 09' trying to get to 220lbs this year then cut, at 5'11 not very big yet lol. when I get lower back tightening up especially after squats I do lots of hip stretches, and inversion seems to work. Chiro is a great option too. Definitely a super site here ! Makes you want to train night and day to keep up with this crowd definitely top of the game here.
12-10-2010, 06:11 PM #24
Thanks for the encouragement guys! I agree staying injury free is the most important thing, can't train if you're hurt! I almost didn't compete last summer because of a lower back/hip problem that really hampered my leg training thoughout my prep.
12-11-2010, 10:31 PM #25
When I work chest I usually will do two compound movements and two iso movements. But the iso movements are mostly db flyes at different angles. I'm really not into cable work for my chest until precontest when I incorporate it a little more.
12-13-2010, 06:16 PM #26
Ever go into you're workout with full intentions of squating and find that its just not a good idea on that particular day? Thats what happened to me today. I was going though my usual warmup and on the second set with 225 my lower back just didn't feel right. So I went on to the leg press.....
Nautilus incline leg press
My legs were really pumped and hurting at this point plus no back strain! I thought about hack squating but I ended up migrating back over to the squat rack for some front squats.
These felt great really loaded my quads without overloading my lower back. I've been doing them some on this training cycle anyway.
finished with 3 sets of leg curls
Legs were trashed so I managed to salvage the day and still get in a good leg workout!
12-13-2010, 08:51 PM #27
12-14-2010, 06:18 PM #28
Today's delt and arm workout went well, I got an awesome pump and was able to get in some pretty good volume in about an hr.
4 plates x 10,10,10,10
seated db press
bent over laterals
alt db curls ss with pushdowns
hammer curls ss with seated db extensions
12-14-2010, 08:46 PM #29
I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!
12-16-2010, 05:57 PM #30
12-16-2010, 06:03 PM #31
I trained back today, my lower back is feeling much better. I've went to my chiropractor 4 times in the last couple of weeks. He's getting me back in line!
bent over rows
close parallel grip pullups to chest
bdwt x 10,8,6
seated cable row
Hammer Strength deadlift/shrug station
5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift
Good workout, I'm getting my intensity back.
12-17-2010, 11:39 PM #32
Chest and abs....
lying leg raise
12-18-2010, 11:14 AM #33
12-20-2010, 05:15 PM #34
12-20-2010, 10:35 PM #35
12-21-2010, 12:23 AM #36
Thanks guys! I'm walking ok James, don't know about tomorrow though! lol
12-22-2010, 03:38 PM #37
Did bi's and tri's yesterday,
alt dumbell curls
warmup then 55's x 3 sets of 6
70x3 sets of 6
Elbows are feeling good, now my right bicep tendon is bothering me! Always something!
warmup then 130x8,7
12-22-2010, 03:39 PM #38
5 plates x 10,8
seated barbell press
warmup then 185x7,195x5,3
seated dumbbell press
seated bent over lateral
12-22-2010, 05:29 PM #39
12-23-2010, 10:54 AM #40
Like the new avi.....I think we should all put our off season pictures on our avis........NOT!
12-23-2010, 12:35 PM #41
12-23-2010, 03:39 PM #42
12-28-2010, 05:28 PM #43
Jeez...... and this is off season......... and why you have a pro card and we dont yet... go get em!!!
12-28-2010, 07:18 PM #44
It's good to change it up once in awhile. Good stuff!
12-29-2010, 10:21 AM #45