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Post by nwtrnr on Jul 5, 2009 16:54:48 GMT -5
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Post by mrky03 on Jul 5, 2009 18:00:11 GMT -5
Your're conditioning is supurb! That will take you a long way in competition.
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Post by Roger on Jul 6, 2009 9:52:26 GMT -5
Looking thick, like you got a lot to work with. Doing a great job
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Post by nwtrnr on Jul 16, 2009 23:56:00 GMT -5
Have to work an extra job biz is not good ,still making it to the gym for now. Having some nerve problems in feet going to go to doc to find out what it is.
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Post by nwtrnr on Aug 1, 2009 17:54:27 GMT -5
A little motivation pic, my lats are finally growing and chest is finally too. Totally relaxed pic, cold. Been working my tale off in the gym, not much rest lately, work is picking up. Looks like everyone here is doing awesome! img25.imageshack.us/img25/7738/image015pxm.jpg
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Post by Roger on Aug 2, 2009 5:45:06 GMT -5
A little motivation pic, my lats are finally growing and chest is finally too. Totally relaxed pic, cold. Been working my tale off in the gym, not much rest lately, work is picking up. Looks like everyone here is doing awesome! img25.imageshack.us/img25/7738/image015pxm.jpgYou have done a great job. Made many gains
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Post by mrky03 on Aug 2, 2009 17:23:46 GMT -5
I'm impressed! You have really added some beef!
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Post by nwtrnr on Aug 15, 2009 15:38:25 GMT -5
thanks !
I'm down a little in my weight now 175, been doing some cardio at the end of my workout to lean out. No supplements for the past 3 weeks, I know when I add some protien powders and cycle some creatine again I'll have a big gain.
Wed, Chest and biceps
Warm up elipt machine 10 minutes
Hammerstrength 2 plates 20 3 plates x 2 x 15 drop set 2 plates 20
Dumbell Press 60lb x 2 15 70lb x2 x15 75 x 2 x15
Incline Dumbell 60 x 3 x10 75 x 3 x 10
Decline Press
2 plates x 3 x 15 4 plates x 20 drop set 2 plates x 10
Dip machine 2 plates x 3 x10 3 plates x 3 10
cables
60 x 10 70 x 10 80 x 10 90 x 10
Preacher Curls straight bar. 50lb x 3 x10 25 lbs x 10
Easy curl bar 70 x 10 80 x10 90 x10 100 x10
20 minutes on elipitical level 8
Friday Back and tris
warm up on elipt
Going heavy today! shorter workout time and sets.
Hammerstrenght Pulldowns
2 plates x 3 x 15 3 plates x 3 x 15 3 plates +50 x 15 drop set 2 plates x 20
Single arm dumbell rows
105 x 3 x 10 115 x 3 x 10
Tri's on cable machine with tricept v grip.
70 x 20 90 x 20 120 x 20 140 x 20 drop set 70 x 20
rowing machine 8 setting 3 minutes, 2 minutes on 4 setting.
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Post by nwtrnr on Aug 26, 2009 23:36:36 GMT -5
My job has slowed a bit been making it to the gym, and making progress. Gained the almost 10 pounds I lost back. Strength has greatly improved was able to do 4 plates plus a 25 each side today on the hammer strength pull down for 3 sets of 10 no problem next time 5 full plates. Working on squats each week to get my legs stronger and my core little by little I'm getting there. Will be posting my diet and full training program next week. I have been eating tons of boiled eggs, a dozen a day plus fish, chicken, beans and lots of protein powder. I still think that I got my very best gains from the liquid eggwhites so going to incorporate them again. My goal weight is 205 by late fall I'm at 185 now so not far to go just need to get the legs up.
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Post by nwtrnr on Aug 29, 2009 15:08:35 GMT -5
Friday (first real post in a while)
Warm up 7 minutes 5 setting on eliptical.
Chest and biceps
Bench
110lbs x 10 warm up
2 plates x 10 4 plates x 2 x 5 Dumbells Incline Bench
75 x 3 x 10
80 x 3 x 10
Decline Bench Dumbells
75 x 3 x 10 80 x 3 x 10 90 x 3 x 10 100x 2 x 10 PB Going to work upto 115's by the end of Sept. Less people in the gym tonight, got in later. I'm thinking I will train later now, tend to train much harder without an audience. It seems like the more crowded the club the less chance someone will offer to spot, so I just try to train as hard as I can alone. I not here to socialize, even though I have friends it hinders my training. When I train really hard then the other people around either stare or train harder when it's crowded it's more of a challenge since you can't get at the equipment you need. Why is it that the gyms put 5lb dumbells under the heaviest sets? Your in the middle of a set and someone walks up to get a 5lb dumbell and looks at you like your a maniac because you like to lift heavy. Don't get me wring I am super polite to people, I think they just get initmidated. I also like to get intense and a less crowded club is much better for that.
Hammer curls 45 x 10 65 x 3 x 10 80 x10
Push ups on dumbells turned on end.
50
Curls 45's x 20
25 push ups
Curls 45's x 15
25 push ups
Curls 45's x 15
Done chest is finally starting to grow.
Diet
Breakfast
Protein shake 5 boiled eggs Fruit 10 ounces.
Meal 2
Protein shake
Meal 3
A large greasy fast food burger (went out on field work left my cooler at the office). I felt like the Golum from Lord of the rings eating the thing. We cheat sometimes, I think I can a little since I lost so much weight this month and need all the calories I can get. When I got back to my office I had a cucumber salad with olive oil and vinegar dressing. Meal 4
Protein Shake (post work out) I am only using a regular Whey protien not a weight gainer. When I change my diet next week I am adding a high cal weight gainer, creatine, glutamine, and pasturized eggwhites. My goal calorie intake is 7000 that should be enough to start putting on some more mass. My legs and core are now strong enough that I can squat heavier and deadlift heavier too, so going to really push the limits in Sept. Plan is to do a show here in my homestate then try one in California in the Summer.
Meal 5
Zuchinni cooked in Olive Oil. 2 cups Tuna
Snack 3 bananas Bedtime . Natual peanut butter sandwhich
6 eggs.
4 12 oz. glasses of whole milk.
weight 181 9% bodyfat
Stats Chest 44 Arms 15 cold Legs Thighs 23 inches Calves 18
Goals: Chest 47 Arms 16 cold Legs 26 inches Weight 215 offseason 2010.
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Post by fit on Aug 29, 2009 15:37:55 GMT -5
Nice workout. 3" to chest? Over what time period?
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Post by nwtrnr on Aug 29, 2009 17:23:34 GMT -5
Long term goal 3 years, in offseason I think I can obtain it in a year if I get my weight way up. I like to set goals high it's the obsessive compulsive side of me.
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Post by nwtrnr on Sept 14, 2009 11:34:46 GMT -5
Work has been crazy have not had time to post but training like a madman. My weight is down to 179, but bodyfat is too. The countdown begins for my comp less than 10 months. Going to bring a journal to the gym and start writing everything, been just writing from memory all along. Going to try a 3 day split to see if my body will gain more in few weeks. I get into a routine and then it's hard to break the pattern, not the exercise but the amount of days I think I need to cut back at least alternate weeks during my bulking cycle. The dedication all you guys and gals have on hear is amazing keep going!
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Post by nwtrnr on Sept 16, 2009 20:06:32 GMT -5
Monday Chest, Biceps
Treadmill 7 minutes 8.5 mph.
Chest
Flat bench dumbell pressess warm up 50lb 3 x 10 65 x 3 x 10 70 x 3 x 10 75 x 3 x 10
Incline Bench Machine Press
160 x 3 x 10 185 x 2 x 10
Butterflies with dumbells on incline
50 x 4 x 10 65 x 44x 10 70 x 4 x 10
Pec Dec
135 x 20 165 x 20 185 x 15
Push ups off of bench 50
Pull overs 80lb dumbell x 20
Seated Zotman curls 35lbs x 3 x 10
Hammer Culrs 50 x 3 x 20 65 x 3 x 20
Sit ups 30 deg 60 25 with 25lb plate
Strength: Good
Cool Down
10 minutes 6 mph on treadmill
Tuesday Back Warm up Treadmill 6 minutes 8 mph , 9 last minute.
Pull ups
25 nonstop
Hammer Strength Iso Pulldown
Single arm 2 plates 3 x 10
Unison pulldown 3 plates x 10
Single arm set of 10
4 plates Pulldown 2 x 10
Drop set
3 plates 10 reps
Single Arm dumbell rows
100lb x 2 x 10 115lb x 2 x10 120lb x 2 x 10 125 x 2 x10
Bent over rows with barbell
2 plates x 4 x 10
4 plates 10
Drop set 2 plates x 2 x10
Triceps
Scull crushers
70lb bar 3 x10 80lb bar 4 x 10
Dips bodyweight 3 sets of 20
Push downs with tricep handle
80lbs x 20 110 x 20 165 x 20 185 x 10 on fire drop set 80 x 20
Knee ups 60
done
Bdwt 179 Goal: 210 Weights down but clothing is starting not to fit, what's up with that
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Post by nwtrnr on Sept 22, 2009 13:33:47 GMT -5
Monday
Back 7 minutes on treadmill 5 mph
60 pull ups bodyweight
Dumbell rows
100 x 2x10 115 x 2x10 120 x 2x10 125 x 2 8
Barbell bent over row
2 plates x 3 x 10
Pull downs rowing grip
110 x 3 x 10 130 x 3 x 15 110 x 20
Bent over rows with barbell
2 plates x 10
Triceps
Scullcrushers
70 lb bar 3 x 10 80 x 3 x 10
Dumbell kickbacks 25lb x 30
Press downs with tricep bar
110 x 3 x 10 140 x 3 x 10 165 x 2 x 10 185 x 2 x 10 drop 110 x 2 x 10
French Curls standing
90lb bar 3 x 10
sit ups 75 hanging knee ups 30 x 2
My friend that I run with talked me into one 1/2 marathon, my weight has stayed stable so I think I will only lose about 5-10 pounds epecially if I stay on a very high calorie diet. I am going to keep the miles down to 5 -7 a day then a few weeks before the race up it to 10-13. I am way stronger than last year, so the running is way easier. Last year I saw guys that looked like they could do a show and I understand that you can run with alot of muscle on you you just have to be conditioned to do it. I don't mean super big just lean and cut. After the race I plan on packing on 20-30lbs by next August.
Current weight: 185!
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Post by nwtrnr on Sept 23, 2009 17:31:12 GMT -5
Tuesday did a monster chest routine just got it all written then hit the wrong key! Will repost after workout tonight. With all my workload thinking about only doing a show and not running it's just too hard to gain. Going to do the Muscle Beach Labor Day 2010 in Los Angeles there is it is posted for the world now I got to keep my word.
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Post by nwtrnr on Sept 30, 2009 13:32:22 GMT -5
I'm back been very busy with work and other business. I've made into train keeping my weight stable and I have not been taking any supplements other than aminos I think it's a good thing to cycle off a few weeks and just take in whole foods then when they are added again it seems like at least to me, that the body reacts better to them.
Monday
Back My back was a little sore but still worked through it.
Warm up elipitcal 7 minutes
Stretching
Bent over rows with barbell
2 plates 3 x15
Hammer Strength Iso Lat 2 plates each side Single arm
3x10
3 plates single arm 3x10
4 plates unison pull 3 x 8
Drop set 2 plates each side 2 x10
Bent over row with single dumbell
105 x 3 x 10 115 x 3 x 10
Bent over row with barbell
two plates 3 x 10
4 plates 2 x 10
Triceps
V bar 100 x 3 x 15 110 x 3 x 15 160 x 2 x 15 180 x 10
Scull crushers 80 x 3 x 10 press x 3 x 10
90 x 3 x 10 press 3 x10
dips off of bench bdyweight 45
sit ups 100
Spent but feel strong!
Tuesday
Legs and Shoulders
Treadmill 5 minutes
Stretch
Legs
Squats on Smith Machine
2 plates 3 x15
4 plates 3 x 15
6 plates 3 x 10
drop deep squat 2 plates 3 x 20
Leg Sled
6 plates 3 x 10
8 plates 3 x 10
10 plates 3x10
drop 6 plates 3 x 20
Seated calf
125 lbs 3 x 10 in 3x10 out
Shoulders warm up with 10 plate for rotator cuff
Standing shoulder press with bar front and back 25's 90lbs behind neck x 10
120lbs shoulder press 3 x 5
Seated Dumbell press 65 x 3 x 10
Lateral raises 30lb x 3 x 10 Forward raise 30lb x 3x 10 lateral's with 25lb 3 x 10 forward 3 x 10
Sit ups 100
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Post by nwtrnr on Oct 14, 2009 13:37:40 GMT -5
Been away for a few weeks, work work... I have been making it to the gym, changed my routine to 2 days on one off last week, going to see if that helps. I don't notice any difference yet. I need to get my diet back on track. Trying not to sabotage myself by eating junk, just not getting enough calories right now, things are leveling out got a much better job in a new company starting in a month, can't wait! My goal is to do a local contest here, the Ironman, and then do one in California for fun at Muscle Beach. I need to really dial up my training and get serious, I want to place in the top three the competitors here are outstanding. In reading what you guys (and gals), are doing on this site it inspires me to try. I don't think people understand the amount of dedication it takes to achieve in this sport it is really tough, but I am truly enjoying it. I hope I have more time in the upcoming weeks to post my progress.
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Post by mrky03 on Oct 14, 2009 18:46:22 GMT -5
Good to hear! I think everyone here is more than willing to help anyone on the board with advice on contest prep! It is hard, but if it were easy everybody would do it right? lol
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Post by RUBICON19 on Oct 14, 2009 20:19:23 GMT -5
Been away for a few weeks, work work... I have been making it to the gym, changed my routine to 2 days on one off last week, going to see if that helps. I don't notice any difference yet. I need to get my diet back on track. Trying not to sabotage myself by eating junk, just not getting enough calories right now, things are leveling out got a much better job in a new company starting in a month, can't wait! My goal is to do a local contest here, the Ironman, and then do one in California for fun at Muscle Beach. I need to really dial up my training and get serious, I want to place in the top three the competitors here are outstanding. In reading what you guys (and gals), are doing on this site it inspires me to try. I don't think people understand the amount of dedication it takes to achieve in this sport it is really tough, but I am truly enjoying it. I hope I have more time in the upcoming weeks to post my progress. BRING IT!!!!!!!!!!!!!! We are all here for ya...
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