Great work my friend!
This is one of my favourite threads of all time. Congratulations!
[quote]FrozenNinja wrote:
Great work my friend![/quote]
Thank you!
[quote]rippedatwork wrote:
This is one of my favourite threads of all time. Congratulations![/quote]
Thank you for the compliment.
I will do another thread coming up next week. I will let you know where I put it here.
Still at it but haven’t put another thread up yet. Doing a bodypart 1 time per week now with high volume. I am about 17 lbs over my stage weight. Making good gains. Need to still improve my upper chest.
Great job.
[quote]Handsome Rob 84 wrote:
Great job.[/quote]
Thanks brother. Guys I am about 205 and doing a body part once per week and doing chest 2x per week. I am hitting around 3,700 calories and making small improvements. Want to come in 10 lbs heavier than I did in July with less bodyfat. This is a tough feat for a 44 year old natural but hopefully with a dialed in diet and consistent tough workouts I can do it. Hope to be competitive on stage in the IFBB. I know it sounds kind of weird for a 44 year old guy to say that but Michael Anderson is doing at 42 so why not me?
Here is a pic of me now. Not too impressive looking pasty white with a 4 pack underneath the shirt but this is what it takes.
Quick update. I am about 210 right now and continue to gain muscle. Definitely don’t look like I did on stage but adding muscle which is well needed. I am still in the 3,700 calorie range. Will be changing it up a bit next week doing some lower calorie days on my rest days. Just keep grinding away and hope to be starting my prep in about 84 days.
Will post some pics later.
Mind giving us a snapshot of your daily diet and maybe your current training routine?
[quote]StevenF wrote:
Mind giving us a snapshot of your daily diet and maybe your current training routine?[/quote]
Here is my workout and diet. I am currently on 3,700 calories but need to bump that up to 4,000 these next 2 1/2 months.
This was my Monday workout.
Lying leg curl 8+8+8 2 sets 8 toes in, 8 toes out, 8 toes neutral
Barbell front squat (full range) 6 â?? 8 4 sets
Glute ham raise 8 â?? 10 3 sets
Leg press feet low 10 â?? 12 4 sets
Romanian deadlift 15 â?? 20 3 sets
Leg extension 20 â?? 25 2 sets
Standing calf raise 10 â?? 12 6 sets
DIET
Before workout
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
Right after workout
1 quart of water
2 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine
Meal 1 (after workout)
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
¾ cup of Oatmeal
28 g of Peanut Butter
Meal 2
6 oz Chicken
1 cup of Basmati Rice
1 cup of green beans
40 g of almonds
Meal 3
6oz Ground turkey in taco seasoning
1 cup of Basmati Rice
1 cup of green brocolli
40 g of peanut butter
Meal 4
5oz Chicken
1 cup of Basmati Rice
1 cup of green beans
40 g of peanut butter
Meal 5
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
5 tsp of coconut oil
Meal 6
1 cup of Almond Milk
1 scoops of Labrada ProV 60 Protein
1 cup of oatmeal
Approximate Calories: 3,716
Carbs: 330 g
Protein: 322 g
Fats: 120 g
Here is my current workouts the past 2 weeks:
This was my Monday workout.
Lying leg curl 8+8+8 2 sets 8 toes in, 8 toes out, 8 toes neutral
Barbell front squat (full range) 6 - 8 4 sets
Glute ham raise 8 - 10 3 sets
Leg press feet low 10 - 12 4 sets
Romanian deadlift 15- 20 3 sets
Leg extension 20 -25 2 sets
Standing calf raise 10 -12 6 sets
Tuesday’s Workout
Flat bench press 6 â?? 8 4 sets
Pec dec (peak contraction for 2 seconds) 10 â?? 12 3 sets
45 degree barbell bench press (no lock out) 8 â?? 10 3 sets
30 degree incline dumbbell press 10 â??12 3 sets
Dumbbell flat flyes (palms facing) 15 â?? 20 3 sets
Rear delt cable flyes (2 sec hold at peak contraction)20 â?? 25 2 sets
Seated dumbbell shoulder press (thumbs facing) 10 â?? 12 4 sets
Tri Set (3 sets)
Plate front raise (just above eye height)
Wide grip upright row (flair elbows)
Standing dumbbell lateral raise (light)
Thursday’s Workout
Seated close grip cable row 12 â?? 15 3 sets
Bent over bench heavy dumbbell row 6 â?? 8 4 sets
Bent over wide grip barbell row 10 â?? 12 4 sets
Barbell heavy shrug 8 â?? 10 4 sets
Cable face pull 15 â?? 20 3 sets
Hanging leg raise 10 â?? 12 2 sets
Loaded ab crunch on swiss ball (get a full
stretch over the back of the ball)
10 â?? 12 2 sets with dumbbell on chest
Workout on Friday:
Incline dumbbell chest press 10 â??12 4 sets
Decline dumbbell chest press 8 â?? 10 3 sets
Flat bench cable flyes (palms facing) 12 â?? 15 3 sets
Stretch press ups (use a box either side of you) 2 sets As many reps as possible
Machine shoulder press (pump) 10 â?? 12 4 sets
Side lying bench lateral raise 12 â?? 15 3 sets
Bent over barbell row to neck (wide grip) 10-12 3 sets
Band pull a parts 25 3 sets
Workout on Saturday:
Spider curls 8 â?? 10 3 sets
Concentration curls 10 â?? 12 3 sets
Standing cable curls with straight bar 10-12 3 sets superset
Rope hammer curls 15-20 3 sets
Single arm rope press downs 12 â?? 15 3 sets
Ez bar over head press 8 â?? 10 3 sets
Straight bar reverse press downs 10-12 3 sets superset
Rope press downs (flair elbows) 15-20 3 sets
Standing calf raise (one set to get 100 reps out) 100 as few sets as possible
Seated calf raise 25 x 4 sets
I want to ask a question to the group. I am looking for a coach (I had one briefly last year) and want to know what questions I should be asking him. I coach myself but the one thing that is different about me is that I am a “natty” and will continue to be one. It is probably a lot different coaching a “natty” than the coaches that are coaching “enhanced” athletes. Let me know your thoughts because I am really considering hiring one in 2015.
After arm workout a few days ago. I am in the 215 lb range right now about 25 lbs more than I was in July onstage. I have about 58 more days to go until I start my prep. In 58 days, I will do a new prep journal on the “training log” forum.
I am at 214 right now and feel like I am growing into my body. Definitely improving. It has been about 6 months since my last competition and making improvements to chest, back and rounding out biceps.
It is a long process and I continue to do this the “drug free.” I don’t say that to brag but say it to show it is achievable for a 44 year old to continue to make improvements. I am delaying my next show a bit so should be able to put on added mass. Want to get at 220 at about this bodyfat % I am in. No more gains around waist. We will see. Will check in again soon. Let me know what questions you might have.
This is still one of my favorite stories on the site. Keep it up man! I can’t wait to see the results when you compete again.
[quote]usmccds423 wrote:
This is still one of my favorite stories on the site. Keep it up man! I can’t wait to see the results when you compete again. [/quote]
Thank you so much. Should be interesting to see how I come in. Will keep going!
After an arm workout last week. I have hit kind of a standstill with weight and having difficult time getting all the calories I need in. Will be switching it up a bit by taking in less calories for 2 weeks then increasing a lot for 2 weeks. Need to trick my body a bit. Your body is smart and adapts to anything you throw at it especially if you do it for a long time. Continuing to improve in this offseason.
“I can do all things through Christ who strengthens me.” Philippians 4:13
I can see im going to enjoy this thread and learn a lot. “I can do all things through Christ who strengthens me” , Amen
[quote]Leighleigh79 wrote:
I can see im going to enjoy this thread and learn a lot. “I can do all things through Christ who strengthens me” , Amen [/quote]
Very good. You can have the best body in the world, be on a bunch of magazines, win contests but it is “emptiness” without Him.
“What good will it be for someone to gain the whole world, yet forfeit their soul? Or what can anyone give in exchange for their soul?” Matthew 16:26
Changing up my macros and workouts this week. Doing a bit of experimenting. Been at around 3500 cals the past two weeks average.
My calories are up big the next 2 weeks. Will keep my body guessing a bit Approximate Calories: 4200
Carbs: 590 g (massive increase)
Protein: 243g (down from 320)
Fats: 94 g
In order to get that amount of carbs down I have to go liquid and I am relying on Labrada Super Carb where I am taking 200 g of carbs preworkout/intra and post workout.
I am going to keep an eye on this one and see how I react to more carbs. Will definitely be monitoring waist line. The workout intensity will be cranked up this week. In fact, I am feeling the effects of it now (sore) and also going to sleep earlier because I am exhausted.
Here are my workouts for the past 2 days:
Monday - Back and Hamstrings
1 minute between sets
Straight Arm Pulldown 4 x 8 + 3 drops sets
Reverse Grip Pulldown 4 x 8 + 3 drops sets
Bent Barbell Row 4 x 8 + 3 drops sets
One-Arm Dumbbell 4 x 8 + 3 drops sets
Hyper Extensions - with bodyweight 4 x 8
Hamstrings
Lying Leg Curl in hip extension 4 x 8 reps + 3 drops sets
Superset with Lying Leg Curl (hip up) 4 x 8 reps + 3 drops sets
Stiff Leg Deadlift* 4 8 + 3 drops sets
Tuesday
Chest & Biceps
Chest
Flat Barbell Press 4 x 8 + 3 drops sets
Incline Dumbbell Press 4 x 8 + 3 drops sets
Flat Dumbbell Fly 4 8 + 3 drops sets
Machine Pec Fly 3 8 + 3 drops sets
Superset with Pushups 3 Failure
BICEPS
Machine Preacher 4 x 8 + 3 drops sets
Seated Dumbbell Curl 3 x 8 + 3 drops sets
Cable Curl 3 x 8 + 3 drops sets
I am mixing drop sets in to get as much blood as possible into the muscle. With the added carbs am getting some amazing pumps. Like to get my calories as high as possible without putting added bodyfat on. Still in lean bulk mode for 67 more days.