Roger's time to improve

[Roger]

4/12/08 Been offline for about a week. Sometimes life just gets in the way. Looks like I have a lot of catching up to do. I did get all my training in and on paper but will not post it. Okay I am a little lazy at times.LOL Any way here is my Back & bi workout from today

Cardio-25min Incline 8 to 14 speed 3.8 to 4.1
Pullups BWT-12-11-11-8 1 min between all sets
BOR 135x10 185x8 205x7 205x7 205x8 155x18
Deadlifts from floor-135x10 225x8 275x8 315x7 355x4 wanted 5- not today
Seated rows-100x10 110-3x10

Barbell curls-45x15 65x12 85-2x8
Hammer curls 35-4x8

BWT 146

[Roger]

MO last year my weight was 134 shooting for 140 or more this year. I am ten weeks out today at 146 lbs. I feel 5 or 6 lbs will put me where I need to be.
Randy ,Chris, and Joel glad you guys where cheking in on me even though I was MIA

[fit]

welcome back!!

[intenceman]

Welcome back Roger! 10 weeks to go? Time to burn!

[Roger]

4/13/08 Legs & calves on my own 1 min rest between sets
Cybex leg ex-90x12 70x17 70x15 70x15
Cybex leg curls-70x15 80x15 80x12
Leg press 1 plate a sidex20 2x15 3x10 4x10 5x8 6x8 7x8 8x6 5x20
Bottom out Squats-45x10 95x10 135x10 185x6 easing back into these, back of leg feels like I can do them again
Cybex 1-leg leg curl 50x12 55x12 60x10 2-leg Dropset-110x10 90x10 70x10
Adduction-130x10 120x10 110x10 110x10
Abduction-90x10 90x12 100x12 100x15
Cybex leg press for calves- 170lbs + BWT x20 x15 x20

BWT 147.2

[Roger]

4/14/08 Chest & Tricep [Fred & I] I go you go
Incline DB press-30x20 45x15 60x12 60x11 60x9 60x6
Decline barbell-135x10 145x7 155x7 165x4
Flat bench-95lbs going for 50 reps-29 rest 10 sec-7 rest 10 sec-7 rest 10 sec-7
Cable crossover-40x15 50x16 60x12 70x6

Tricep rope pushdown-50x20 60x20 70x20 80x14 90x10 Dropset 70x10 60x10 50x10
1-arm DB ex-15x12 20x12 20x10 20x10- still having a small amount of pain in elbow w/these
Cardio-25min treadmill-incline-8 speed-3.8

BWT- 147

[Roger]

I am ten weeks out, plan to drop 6 or 7 more pounds. What do you guys think? Will that be enough? Give it to me straight, you know I can take it .LOL

[fit]

#bflexsmiley1vs# #acoolpics0ui#

[beckie]

Looking great Roger-you've definitely gained some muscle on last year!

[BAGS]

those abs are gonna pop with the drop of 7 more LBS of fat, nice work!

[Rich]

WOW Roger!!! 10 weeks and you already look like that??!!? You could be 3 weeks out and come in awesome.

Some things I see in the pics:
1. Front double
In this pose (and every one, actually) your legs really stand out (no pun intended!). Try calling more attention to them by sticking taking a sort of half step with one out to the side a bit like this:

Also, try tilting your arms back slightly to emphasize that great peak you have. Try and think about where the judges are when you hit the pose and their line if sight to your arms, and make the angle so that the peak is most visible.

2. Front lat spread
For your legs, to emphasize them, plant your feet firmly and then push out sideways against the floor (forgive me if you already know this - it's hard to tell from the pics). That really brings out sweep, and like I said, you have great legs. As for the upper body, it looks pretty good. The only tip is to try to aim your chest to the ceiling a bit more. Think "delts high, chest to the sky".

Here's a good one:


3. Side chest
Your chest looks great here. Upper body looks nice and hard, and thick. You have a bit of space between your back forearm and your ribs which you should close up. No holes = thick look. For the legs, try this trick: jam your back knee into the meat of your front thigh. It will make your hams pop out and make your legs look WAY thicker. Look at the difference it makes here:


4. Rear lat spread
Do this the same way as the front lat spread, but remember to put a leg back and spike a calf. Your shoulders look hunched in in this pose and it's detracting from your width. By aiming the delts up, you'll imrpove the width. Plus remember that every pose is a leg pose, especially for you! So highlight them. Check this pic:




Hope you don't mind the excessive analysis. At the end of the day, it's just my opinion, for what that's worth!

[Roger]

Thanks Chris, Beckie, Bags And Rich
Rich everything you said was right on the money. I really was not posing as if in front of judges. But I should be ever time I hit a pose. Thanks for the tips again.

[Rich]

Apr 16, 2008 19:30:54 GMT -5 Roger said:

Thanks Chris, Beckie, Bags And Rich
Rich everything you said was right on the money. I really was not posing as if in front of judges. But I should be ever time I hit a pose. Thanks for the tips again.

Sorry if it was stuff you already knew Roger!

[masterschamp]

Rog,
I think you look great for 10 weeks out....you might want to even consider slowing things down a bit so you don't run past your peak.

Keith

[Tim Wescott]

Looking to be right on schedule Rog,and great advice all around from Rich.

In 10 weeks you`ll be shrinkwrapped.......stay focused!!

[Roger]

Thanks Keith and Tim
Keith I thank you are right, I am watching the scales and my body fat real close. I am cycling my carbs on the five day plan that you have TIm. Just started it Monday, going to see how it does for a couple of weeks. Thanks again, any advise you have is appreciated.

[sapphire]

Geez you look great NOW!! I can only imagine how you will look for the comp!! ;D

[GerryT]

Excellent, Roger. Keith may be right about peaking too early. You look closer than 10 weeks.

And excellent posing advice from Rich. That is basically what I tell anyone I coach on those poses.

You should be ripped on stage!

[Intensity]

ALL RIGHT, PICS!!!! ;D We just love pics here on WOTW!!!

GREAT SHAPE ROGER!!! These are at 146lbs? If so, you'll be at your peak around 137-138 in my opinion! Keep going, you definitively are doing things right!

[Roger]

Thanks Cyndi, Gerry and Mo, I never weigh in the mornings. I did this morning, I was at 141.2, I think I will slow it down for about 4 weeks and just maintain my afternoon weight around 144-145. Thanks again every one you guys are great help