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Thread: Pump up the VOLUME!
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12-04-2010, 07:14 PM #16
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.
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12-04-2010, 07:55 PM #17
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12-05-2010, 10:37 AM #18
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12-05-2010, 10:39 AM #19
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12-05-2010, 05:17 PM #20
- Join Date
- Oct 2010
- Location
- Washington State
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Great job Joel congrats on your win !
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12-06-2010, 06:45 PM #21
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12-06-2010, 06:52 PM #22
seated dumbbell press
40x10,50x10,60x10,75x10,10,9,8
lateral raise
35x10,10,10,10
bent over laterals
40x10,10,10,10
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
30x12,40x10,10,10,10
rope pushdowns
50x12,60x10,10,10,10
incline dumbbell curls ss with single dumbbell extensions
35x10,10,10,10
dumbbell extensions
55x10,65x10,10,10
wrist curls
95x10,10,10,10
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.
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12-06-2010, 07:23 PM #23
- Join Date
- Oct 2010
- Location
- Washington State
- Posts
- 115
- Rep Power
- 15953
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.
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12-07-2010, 08:48 PM #24
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12-07-2010, 08:55 PM #25
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.
squats
135x20,225x10,275x10,315x6,365x8,375x8,385x6
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.
leg press
400x20,580x20,670x20
Geez this pumped me to the max!
leg curls
75x12,105x8,7,6
Lower back started getting tight, not sure why either. Got a chiro appointment Fri.
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12-08-2010, 01:05 AM #26
- Join Date
- Oct 2010
- Location
- Washington State
- Posts
- 115
- Rep Power
- 15953
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.
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12-08-2010, 02:46 PM #27
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12-08-2010, 06:03 PM #28
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12-09-2010, 04:40 PM #29
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12-09-2010, 04:44 PM #30
Lower back is still sore so I couldn't do bent over rows today. Subbed in one arm db row. These felt pretty good had'nt done them in ages.
pull downs
160x10,180x10,220x8,240x6,6
one arm db rows
80x8,100x8,110x8,130x8,6
close grip chins
bdwt. x 10,9,8
HS shrugs
12 plates x 10,10,8
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