tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Oct 18, 2009 5:51:48 GMT -5
It's so tough when you travel a lot for work. I went away for just 4 days and was shocked at how easy it is to not work out, eat like sh*t and gain 5#!
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Post by nwtrnr on Oct 18, 2009 21:40:42 GMT -5
Thanks Joel and Randy I appreciate it and your definitely right if it were easy everyone would do it. It is very easy to go off the diet stick to it.
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Post by nwtrnr on Nov 9, 2009 13:10:07 GMT -5
Been away for a while (working hard at job) but training really hard, I still have little time to read the journals here. I got my weight up to 195lbs! 200 just around the corner. I need to work on my legs, I going to try adding cycling a few days a week to see if that will help bulk them up. There growing but slowly. I'm still readying the journals here they are the best. Going to try to post this week and get back on track, when I posted here I made more progress, I guess it's the accountability factor and the level of the competitors here, reading your journals and applying the training techniques and volume, (the true key) has really helped me reach my goals. I finally think in the next 10 months I will be able to compete by sticking to this.
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Post by nwtrnr on Nov 19, 2009 13:48:13 GMT -5
Back to posting! Elipt 7 minutes rapid pace. Tuesday Chest and Biceps Started on incline bench for warm up gym was super crowded. 1 set 10 with 45lb Flat bench dumbell press 75 x 2 x 10 90 x 2 x 10 100x 2 x 10 105 x 2 x10 Incline dumbells 70 x 2 x 10 80 x 2 x10 90 x 2 x 10 Decline dumbells 90 x 2 x10 100 x 3 x10 Pull over with 90lb dumbell 3 x 10 Pec dec 110 x 3 x 20 135 x 2 x20 160 x 2 x10 drop 110 x 3 x 10 Biceps warm up hammers with 40lb 3 x 10 easy curl bar 90 x 3 x 10 100 x 2 x 10 110 x 2 x10 concentration curls 25lb dumbell 3 x 10 Hammer curl 70lb x 3 x10 bdwt 196lb ! one pound gain yeah! On track for 205lb by Christmas tis the season to eat. Ran 3 miles at lunchtime still running a little to maintain cardio and breathing.
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Post by nwtrnr on Nov 21, 2009 15:52:47 GMT -5
Friday Back
Ran 3 miles at lunch legs were very sore.
Warm up 5 minutes on treadmill fast pace 7:15 mile.
Chins 20 rapid bdywt.
T bar row with single plate x 10
Cable Lat machine with v bar
110 x 20
130 x 20
145 x 10
165 x 10
180 x 10 drop 110 x 10
Wide grip lat pull down
135 x 10
165 x 10
195 x 10
220 x 10
drop
110 x 20
Dumbells single arm bent over row
105 x 10 x 2
115 x 10 x3
T bar row
1 45lb plate x 10 2 x 10 3 x 10 x 2
Triceps
Tricep pushdowns
110 x 20
130 x 20
165 x 20
180 x 10
Scull Crushers
80lb x 10
90 x 10 x 3
Lighter than normal today on triceps worked them very hard earlier this week.
Bdyweight: 196
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Post by nwtrnr on Nov 22, 2009 15:41:20 GMT -5
Saturday Shoulders and Legs
Did alot of chores around the house feeling kinda zapped today.
Warm up on the elipt 10 minutes high intensity on a 3 setting.
shoulders first today
Warm up on Smith machine seated overhead press 25 pound plate 1 set of 10
rotator cuff
5lb 10 reps different angles 3 each
Seated overheard press on smith machine
single 45 x 2 x 10
Tride 2 45's could not press today dropped down to
70lb x 2 x 10
Single 45 x 10
rotator cuff with 10lb plate 3 x10 raises different angles
Seated Shrugs
2 plates x 10 each sid
3 plates x 10 4 plates x 10
drop set 2 plates x 20
easybar shoulder raises
80lbs x 10 90lbs x 10 100lbs x 10 110 x 10
Legs
Squat on Smith Machine
single plate x 10 2 plates x 10 3 plates x 10 drop 2 plates x 10
Dumbell Squat with 50lb single set of 10 deep.
Leg Sled
4 plates x 15 each side
5 plates x 15
6 plates x 10
7 plates x 10 x 2
Hack Squat
2 plates each side x 20 3plates x 20 drop 2 plates x 10 all done as far as machine would go down.
Stretch 90 seconds .
Done
My legs were pretty sore this week from running hills I did a 3 day on one day off split going back to the 2 on on off spit routine.
Weight: 196 Can I make it to 200?
Buying some high calorie weight gainer today instead of just regular protien really need the extra cals hope they put on the mass.
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Post by nwtrnr on Nov 28, 2009 15:12:13 GMT -5
Catching up today on post.
Monday Chest
Warm up on Treadmil 7 minutes
Incline press with dumbells 45 lbs 3 set of ten to warm up
Hammerstrength
Single plate x 3 x 10 2 plates 3 x 10 3 plates 2 x 10 drop set 2 plates 2 x 10
Incline with dumbells 65 3 x 10 75 3 x 10
Decline Press with dumbells 80 x 3 x 10 90 3x 10 100 x 2 x 10
Pull overs with 95lb dumbell 4 x 10
Cable cross over
70 x 20 80 x 20
Biceps
concentration curls with 30lb dumbell 5 x 10 easy curl bar 80 x 3 x 10 90 x 3 x10 100 x 2 x 10 110 x 2 x10
hammer curls with 65lb dumbell
Tuesday back and tris
35 pull ups
Hammerstrength pull downs
single plate warm up 3 x 20
2 plates 3 x10
3 plates x 2 x10 4 plates 2 x 10
drop 2 plates 2 x 10
Lat machine wide grip
135 x 10 165 x 10 185 x 10 205 x10 225 x10
Seated cable rows standard grip
135 x 20 165 x 10 185 x10 225 x20 245 x 20
Single arm bent over rows with dumbell
100x2 x10 110 x2x 10 115 x10 120 x10 125 x10
Triceps
Pushdowns with v grip
110 x 20 145 x 20 165 x 20
Overhead extension with bar on cable machine
80 x 2 x10 100x 3x 10 120 x3 x10
Pushdowns
145 x 10 165 x10 185 x10 200x 10
Scull crushers
90 x 3 x10 100x3 x10
took Thanksgiving off
Friday back in gym
Legs and shoulders
eliptical for 5 minutes
Shoulders
seated dumbell presses
45 lbs 3 x 110
Hammerstrength
1 45lb plate 3 x 10 2 45 plates 3x10 drop 1 x 20
cable machine lateral raises
40lbs x 3 x 10
traps super sets cable machine 100 x 2 x 10 easy curl bar 100x 2 x 10 repeated this set 4 times
Hammerstrength seated raises for traps
2 plates x 3 x 10 3 plates x3 x 10 4 plates 2 x10 drop 2 plates 2x10
Deltoid machine
50 reps on 40 lbs
Legs
Smith machine
warm up
1 plate x 2 x 10 2 plates x 2 x 10 3 plates x 2x10
Leg sled
4 plates 3 x 10 5 plates 3 x 10 6 plates x 2 x 10 7 plates 2 x10
Hack Squat 2 plates 2 x 10 3 plates 2x 10 4 plates 2 x10
Aducter 185 x 40 Abducter 185 x 40
Lying hamstring curl on cable machine
110 x 20 145 x 20 165 x 10
Quads
Leg extension
110 x 20 165 x 20 200x 20
Standing calf
185 x 20 220 x 20
Done! Going to go on Saturday to make up losing 2 days this week on track it seems.
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Post by mrky03 on Nov 28, 2009 18:29:13 GMT -5
You're looking really good! Put on some serious lean mass this year!
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Post by nwtrnr on Nov 29, 2009 15:56:49 GMT -5
Thanks Joel , its guys like you that inspire me.
Saturday Chest and biceps
warm up treadmil 10 minutes 10 minute mile, first mile, 7.30 after.
Flat bench dumbell press
55 x 10 warm up
80lb x 3 x 10
100 x 3 x 8
Incline press
55 x 10
65 x 3 x 10
Fly's on incline
50lb x 3 x 20
Decline Press
80 x 10
105 x 3 x 10
Lying pullover with 90 dumbell
4 x 10
cable cross over
70 x 10 80 x 10 90 x 10 drop 70 x 2 x10
biceps
curls with olympic bar single 25lb plate 2 x 10
Hammer curls
65 x 5
easy curl bar 90 x 10
hammer curl
75 x 10
concentration curl 35 x 5 x 10
knee ups off of end of bench 60 done!
Weight 196.5... getting there.
Monday doing back and going to incorporate deadlifting again to spur growth lifting as heavy as I can.
Legs are sore from aducter a' good thing, can't wait for the growth, maybe in 10 years have legs like Keiths, trying to use some of his methods very tough work out loving it !
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Post by nwtrnr on Dec 19, 2009 14:17:18 GMT -5
Been away working really hard at my job limited time to post. I have been on track with my training. A little nagging pain with my shoulder this week a constant from a past auto injury it usually last a while and then goes -happens with stress. Posting progress pics trying to put much more mass on it's a slooow process for me. My legs are getting a little bigger finally! I need to get more serious now contest is less than a year and a long way to go.
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Post by nwtrnr on Jan 2, 2010 14:09:41 GMT -5
Happy New Year ! Time to get super serious and start lifting at a much higher volume. I was reading an online article on MD questions and answers with Charles Glass and he was discussing leg training saying it's almost impossible to overtrain legs. I think he right after being a runner for so long I need to work extra hard to build them up. My plan is to do squats for at least a 5 minute continuous repetition with 200lbs, then do other leg work if my legs are not sore the next day I'm going to train much harder the next leg day. I've been lifting a little lighter and with less volume lately need to get back into the game and really push my limits. Goal for this month is to get to 200lbs, 190lbs now, got up to 199 then dropped down over the holidays working long hours. I need to get my calories up too. Goal for bulking is 215 then going to cut at 12 weeks from contest.
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Post by Tim Wescott on Jan 4, 2010 12:53:16 GMT -5
Man,you gained a lot of size.....looking good!!
Train like a demon!!
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Post by nwtrnr on Jan 4, 2010 22:12:48 GMT -5
Thanks, shouldn't that be train like Tim? Good luck with you training this year watch out !
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Post by nwtrnr on Jan 6, 2010 19:22:19 GMT -5
Tuesday:
Legs and shoulders
Warm up spinning bike 10 minutes fast pace.
Smith Machine Squats
Single plate X 60
Two plates x 30
3 plates x 30
Single plate deep x 30
Stretch
Leg sled
4 plates x 3 x 10 5 plates x 2x 10 6 plates 2 x10 7 plates 2 x 10
Hack Squat 2 plates 3x 10 3 plates 3 x10
Seated leg extension
120 x 20 160 x 20 180 x 20 220 x 10 240 x 10 280 x 10
Shoulders
warm up 10lb dumbles rotator cuffs 3 minutes
Dumbell pressess 30lbs 3 x20
Raises with easy curl bar
80lb x 3 x 10 90 x 3 x 10
Dumbell shrugs 80 x 40
Barbell Shrugs
1 45 plate x 3 x 15 2 45 plate x 3 x 10
worked shoulders lighter than normal because left one is bothering me today it feels good starting to get back to normal. Wednesday Chest bodyweight: 201lbs finally! broke 200lbs 1st time in 5 years at a much lower bodyfat. Goal is 5-10 pounds more by the end of month.
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Post by Tim Wescott on Jan 11, 2010 18:51:32 GMT -5
Hey.....where ya` at?? Congrats on the 210 bodyweight!! #arockon6ha#
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Post by nwtrnr on Jan 12, 2010 13:44:00 GMT -5
I need to get more diciplined about posting here. Been training very hard my back is still sore from my back workout last Thursday did some power lifting and heavy rowing love it! The mass is finally coming on I'm eating alot of carbs getting there. On my leg day I did squats on a continuous rep of 2 minutes with 110lbs, 2minutes with 200, and 1 minute with 260 on a smith machine then did a drop set with a 2 45's for 3 sets of 10 then a single plate. The rest of my legs I did extensions with 100,160, 180, 230 2 sets of 10. Then curls with 85x3 , 110 x 2 . Legs were not even sore the next day. Been riding spinning bikes to build them up it's working but need to increase to a few hours a week. Have a new progress pick taken cold of my back. yfrog.com/3mimage001trtj
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Post by Tim Wescott on Jan 14, 2010 18:58:55 GMT -5
That sounds freakin` brutal! #pukeb9vn#
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Post by nwtrnr on Jan 16, 2010 15:00:11 GMT -5
Under the weather this past few days, going to the gym on Sunday. Back is a little sore still, mind over matter. Tim, in reading what the other athletes are doing on here I just want to dial it up to get to new level and going to get there. Going hardcore!
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Post by nwtrnr on Jan 20, 2010 19:31:07 GMT -5
Still out sick got a bacterial infection that has been going around feeling better today definitely getting back to the gym by Friday. I needed to take some time off anyway had not taken a break in a year.
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Post by masterschamp on Jan 21, 2010 10:21:41 GMT -5
The break will do you good.... just kick it in the ass when you get back!
Keith
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