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  1. #1
    RX MEMBER Bugeater's Avatar
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    Default Bugeater's Training Journal

    6/4/2012

    Chest- At NTC

    Incline DB press 25's/20 50's/12 75's/10 85's/8 90's/7 rest 2 min between sets*
    Cybex vertical chest 150/15 170/12 190/8 210/8 *
    Cybex Incline Leverage (fly/press?) 90/12 x 4 *
    1. Cable crossovers 70/15 80/15 90/12 100/8
    2. Dips (bdywt) X 25, 22, 18,12 * each set performed directly after crossovers, rest 90 seconds and repeat.
    Smith machine BP 135/15 185/12 205/10 225/8 *

    in the PM.....45 mins treadmill @ 4 degree @ 4.2mph

    50 year old former competitor (bodybuilding, powerlifting, and olympic lifting), who will turn 51 in July and looking at competing in either masters mens physique and or masters bodybuilding. Started on 2/27/2012 @ 195.5 and 12.5 %....down to 184.5 and 8.5% as of 5/29/2012. Looking at a show in Wichita at the end of July and the Warrior Classic in August in Colorado. Biggest drawback, in 2000, underwent abdominal surgery, so I ended up with a nastly looking scar (but found out the other night that I can easily conceal with makeup) but dealing with a small hernia that I have to figure out what to do with.

  2. #2
    RX MEMBER Bugeater's Avatar
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    Default 6/5/2012 at NTC

    Back Training
    Wide grip lat pulldown 100/20 125/15 150/12 175/10
    1. One arm DB rows 100's x 12 x 3
    2. SA pulldowns with rope 130 x 12 x 3
    Cybex Incline Pulldown 170/15 190/12 210/10 230/10
    1. Rack DL (in smith machine...this sucks, but had to use what was available) 4 plates x 8, 6 plates x 8, 8 plates x 4
    2. DB shrugs 100's x 12 x 3 (hold for 2 count at top)
    CS low pulley rows using a functional trainer 100/15 110/12 120/10
    CG supine pulldowns (hold 2 second stretch at top) 125/10 x 3 with about a minute between

    tonight....45 minute cardio, probably lifecycle.

  3. #3
    RX MEMBER Bugeater's Avatar
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    Default 6/6/12 At NTC

    Leg press calve press 195/35 250/20,16,15,14 270/10 1min between
    Smith machine calve raise 2 plates/35 4 plates/18,16,14 1min between
    Cybex bicep machine 60/10 70/10 80/10 1min between
    Rope hammers 90/12 100/12 110/12 120/12 1 min between
    Standing alt DB curls 40's/8 50's/8 60's/5 1-2 min between
    EZ curl bar preacher curl 60/15 70/10,10 80/7

    30 mins Tmill @4degrees @ 4.2 mph......will do another 30 tonight

  4. #4
    RX MEMBER Bugeater's Avatar
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    Default 6/7/12 at NTC

    *NTC is the Nebraska Tennis Center. When my kids have lessons, I will lift at this facility instead of at home.

    Shoulders and Tris
    Cybex leverage OHP 90/12 110/10 130/8 150/6 170/6 2 mins between
    3 way laterals (Lateral, cross body front raise, and slight bentover rear, 5 reps each) 20',25's, 30's, 35's 1 min between
    1. CS DB rear delt raise 30's/12 x 3
    2. Bilat cable front raise on functional trainer 30x 12 x3 1 min between rounds
    Seated DB arnold press 50's/8 60's/8 65's/7 dropset 40's/15 2 min between except dropset

    Cybex tricep ext 75/12 85/12 95/11 105/10 1.5min between
    1. rope pressdowns 100/15 120/15 140/14
    2. lying tricep ext 50/15 60/12 70/8 1 min between rounds
    1. OH rope extensions, elbows turned out 100/10,11,10
    2. Seated OH tricep ext 40/10,10,10 NO REST between rounds

    Tonight....watch Heat versus Celts while doing 45mins cardio

  5. #5
    RX MEMBER Bugeater's Avatar
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    Default 6/8/12 Quads and Hamstrings

    Reverse Band Safety Bar Squats (with green band deload at top) 150/20 240/10 290/10 330/10 380/10 3 mins rest in between
    1. Single leg curls 30/10 each leg x 3 sets
    2. RDL 135/10 1 min. between each superset, just flexing and stretching on these.
    PowerTec Lever Box Squats (12"box with blue balance pad) *pause each rep on bottom 270/10 360/10 410/6 dropset 180/20 3min between.

    This was a quickie leg workout, short on time. Cardio tonight, elliptical trainer with light resistance for 50 mins.
    Attachment 122031

  6. #6
    RX MEMBER Bugeater's Avatar
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    Default Reverse Band Safety Sqt bar


  7. #7
    RX MEMBER Bugeater's Avatar
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    Default 6/9/2012 Occlusion training

    Did abwork at NTC in the AM
    Cybex rotary torso
    Cybex Ab machine
    Vertical leg raise
    20 reps each for 4 rounds

    Occlusion training for Arms in the late PM with 30 mins cardio (elliptical)

    Banded upper arm and performed back to back sets of Band pressdowns to failure and Bicep curl with Olympic bar only till failure...ended up with about 6 sets back and forth until arms were swollen to the point of discomfort.

    Looks like Heat versue OKC.....go Thunder

  8. #8
    RX MEMBER Bugeater's Avatar
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    Default Another Squatting session pic.

    I like this movement. Using the SSQTBAR, you can utilize a more upright oly style squat. Combining the bands, you get a nice deload at the bottom, and a nice increase in load as you ascend to the top position.


    IMG_1080.jpg

  9. #9
    RX MEMBER Bugeater's Avatar
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    Default 6/10/12

    AM- 1 hour walk with wife

    Noon- Prowler push (4 x 160) on grass, no added load

    PM- 1 hour walk with wife

  10. #10
    RX MEMBER Bugeater's Avatar
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    Default 6/11/12

    Training at home this morning.

    Standing Cable Crossovers, multiple warm ups, then 65's/12/3 sets with 1 min between
    Incline Steel Log press 150/10 170/10 190/7 210/4 230/1 3 mins between
    Powertec decline lever press with bands* 90*/20 180*/15 200*/13 220*/10 240*/7 2 mins between
    Flat Cable flys 40's/12,10,10,10 1 min between
    Low Incline DB press "21's" (7 top half, 7 bottom half, 7 full reps) 50's/21 x 4 sets with 1.5 min between

    45+ mins of cardio tonight.

    Last check on weight...180.5/ 7-8% bdyfat...coming down.

  11. #11
    RX MEMBER Bugeater's Avatar
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    Default 6/12/12 Back Training

    At home...

    1. SA rope pulldowns 100/15 120/15 140/13 160/11
    2. Bodyweight wide grip chins x 12,11,10,9 rest 1 min between

    1. Hise shrugs (did these on powertec lever squat) 300/25 350/20 400/18
    2. Single arm alternating pulldowns 180/8 190/6 200/5 rest 2 min between

    1. One arm deadstop db rows 130/8+8 x 3 sets
    2. DB pullover (over bosu) *concentrate on stretch 40/12 50/12 60/12 rest 2 mins between

    1. Deadlift from floor with 1 chain each side (40lbs at top of lift) 245+ x 10 x 3
    2. wide grip (parallel grip) behind neck pulldown 120/10 x 3 2 mins between

    Seated cable row 175 x 10,9,8,7,6,5,4,3,2,1 Pull 10 reps, count to 9, then pull 9, count to 8, pull 8..etc.. till completion. Do not remove hands from handle once started.

    60 mins of cardio tonight while watching game one of nba finals....go thunder

  12. #12
    RX MEMBER Bugeater's Avatar
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    Default 6/13/12 Bicep, Calve, AB at NTC

    Cybex leg press calve press 250/25 260/20 270/17 280/15 290/12 1 min rest between
    Smith machine calve raise 185/20,17,15,13,13 1 min between

    Cybex bicep curl 50/15 60/12 70/11 1.5 min rest
    Rope hammers on functional trainer 130/12 x 3 sets with 1 min between
    Standing DB hammers and palms up curl (do 6 reps bilat hammers, and 6 bilat palms up db curls) 30's/12 35's/12 40's/12
    Cable preacher curls 90/11 100/9 110/7 (drop sets...) 80/7 60/8 40/13

    Abs... Assorted stuff, never the same. Today-

    Cybex ab machine....4 dropsets, heavy to light for 10 reps each
    High pulley chop....10 reps each side, neutral spine
    Reverse stability ball rollouts x 20 reps
    3 rounds of this with little or no rest

    60 minutes cardio tonight on elliptical

  13. #13
    RX MEMBER Bugeater's Avatar
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    Default 6/14/12 Shoulders and tris

    Felt weak as shit, but bodyfat is dropping and I have no major aches and pains right now (just the usual) Another thing, Physique and or Bodybuilding is truly about the illusion. I am currently 20lbs+ below my normal walking around weight, and my kids friends are commenting to them that "your dad is really looking jacked." That is funny.

    Seated DB shoulder press 30's/20 50's/15 65's/8 x 3 sets with 2 mins between
    1. Cable laterals 20's/10
    2. Rope rear delts 90/10
    3. Rope front raise 30/10
    * done as a giant set with 1 min between rounds....4 rounds
    BN snatch grip OHP 65/12,10 70/9 (be very careful with these...press with constant tension and lower to ear level. This is not a snatch grip push press) 1 min between

    Bilateral tricep pressdown using dual pulley system with 3 second eccentric 50/9,8,8,8 with 1 min. between
    Close grip Bench Press with slingshot 135/15 225/10 250/10 275/5 2 mins between
    1. OH rope extensions 100/15,13,10,9
    2. Dips with bodyweight x 15,13,7,8 1 min between each round for 4 rounds

    Will try and add more pictures to this journal.

  14. #14
    RX MEMBER Bugeater's Avatar
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    Default Pic from last powerlifting competition

    2001 USAPL Midwest states, placed 3rd in 220lb open class. Turned 40 and was a year out from major abdominal surgery. Did this meet to prove I could still move some iron. Weighed around 210.


  15. #15
    RX MEMBER Bugeater's Avatar
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    Default 6/15/12 Legs at NTC

    Injured my lower back this morning working with a client. This happens every few months. Have to baby it for awhile or it will not heal up. I have 4-5 bad disks (lost count) so this is something I just deal with. Bring on the ice/heat/motrin! Because of f'd lower back, no vertical loading on spine!

    Cybex leverage leg press 4 plates x 50 8 plates x 40 12 plates x 25 14 plates x 12 with 3 mins between
    Cybex seated leg curls 110/15 120/13 130/10 140/6 drop set....90/10 all with 1.5 min between
    1. Cybex horizontal leg press w/3 sec eccentric 210/15 250/15 300/15
    2. Cybex hip abduction 110/15 x 3
    3. Cybex hip adduction 110/15.....this three done as a giant set with 3 rounds performed at 2 mins break between...really liked this rotation, got to kill the legs without killing lower back anymore today.

    tonight....60 mins lifecycle

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