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Author Topic: My 2011 NPC Masters Nats Prep !  (Read 10291 times)
Montague
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« Reply #50 on: June 20, 2011, 04:22:35 AM »

Exactly.............just gonna` train for a nice pump/burn with perfect form and push myself hard with very minimal rest periods.


Leaving the ego at the gym door my friend.................. ..still kinda` hard for me to do even though I know better.


This post just reminded me of my good friend who I used to train with quite often.
He would get so pissed because he was substantially stronger than me, but I always "looked" better.
Part of it was genetics: I've always been on the weaker side, while he's always been naturally stronger...but, there was also ego that got in the way.

When he didn't get the aesthetic results he wanted in 2 months, he switched to heavy weights, long rest periods, and shortened ROM (the "wrong" kind) to satisfy his ego. He'd do extensions for triples! Smiley
I could never convince him to try a GVT routine.
His psyche would get in the way.

I learned a long time ago to never let ego get in the way of vanity. Wink
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« Reply #51 on: June 20, 2011, 02:04:48 PM »


This post just reminded me of my good friend who I used to train with quite often.
He would get so pissed because he was substantially stronger than me, but I always "looked" better.
Part of it was genetics: I've always been on the weaker side, while he's always been naturally stronger...but, there was also ego that got in the way.

When he didn't get the aesthetic results he wanted in 2 months, he switched to heavy weights, long rest periods, and shortened ROM (the "wrong" kind) to satisfy his ego. He'd do extensions for triples! Smiley
I could never convince him to try a GVT routine.
His psyche would get in the way.

I learned a long time ago to never let ego get in the way of vanity. Wink
So very true...I know a lot of guys like that.

If they only worked the muscle instead of ego lifting,they`d look far better.

In my case,I was brainwashed at an early age by Weider mags.

Weird,but for example I can get about 8 reps with 12 plates on the standing cable curl,and on a great day 5 reps with the 70`s on alternate seated DB Curls..................c able curls feel much better going with 6-7 plates-10-12 reps and the 45`s are perfect for me on the DB Curls,much better mind/muscle connection.........I feel the biceps far more intensely and get a far better pump than just attempting to move weight from "Point A" to "Point B".
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« Reply #52 on: June 20, 2011, 02:10:15 PM »

6/20/11

First day of training everything twice weekly with more volume.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
5 x 12-20.........add wt. each set while decreasing reps,then drop back down in weight for 20 on last set

Squat Machine:
5 x 12-15 (did these non-lock style,feet straight ahead,close stance)

Leg Extensions:
5 x 8-15

Hamstrings:
Seated Leg Curls:
6 x 12-20 reps + half reps at the end of the heavier sets

Will do another exercise or two also next week.

Calves:
Leg Press Calf Raise:
6 x failure,followed by half reps to failure on all sets

Again,I`ll add more work for calves too but I was pressed for time and had to get my butt to work.


All in all,my legs feel like rubber and I was hobbling so ....................MISS ION ACCOMPLISHED !!  Wink

Todays Diet:

Meal 1 -Pre-Workout:
1 scoop whey in water


Meal 2 -Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
1 baked potato
water
(at work)

Meal 4 -
9 eggwhites
1 whole egg
(scrambled with peppers and onions)
water
coffee

Meal 5 -
6 o. boiled chicken breast
salad
3 rice cakes with natty PB
water

Meal 6 -
6 oz. boiled chicken breast
water
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« Reply #53 on: June 21, 2011, 07:43:49 AM »

6/21/11

AM Cardio:
5 AM-25 minutes walking on inclined treadmill


PM Cardio:
4:20 PM - 20 minutes walking on inclined treadmill



Chest & Back:

Super-Set #1:
{Smith Inclines:
135-15
155-12
165-10
175-8
160-10
{Lat Pulldowns:
10 plates-15
12 plates-12
13 plates-10
14 plates-8
12 plates-10

Super-Set #2:
{Flyes:4 x 12 with the 45 pounders (too light,add weight next time)
{Seated Cable Rows:4 x 12 with 9 plates (too light,add weight next time)

Super-Set #3:
{Cybex Seated Bench Machine:
7 plates12
8 plates-12
9 plates-10
{Cybex Seated Rowing Machine:
8 plates-15
9 plates-15
9 plates-12

Super-Set #4:
{Crossovers:
3 plates-20
4 plates-20
4 plates-15
{Dumbell Pullovers:
3 x 12 with a 70 pounder ( a bit too light also)

All in all,very fucking painful and intense.........took me exactly an hour to do all this,hence the lighter poundages..........I was moving fast,and was totally focused on bringing the pain to the targeted areas.

Good one!!  Wink


Todays Diet:

Meal 1- Post AM Cardio:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
more coffee (I live on coffee during contest prep for some reason)
1/2 cup oatmeal (no milk,Splenda,and a dash of sugar-free maple syrup)

Meal 4 -
1 can tuna
24 oz. water

Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice (fake butter spray)
lg. salad
12 oz. water

Meal 6 -
5 oz. boiled chicken breast
1 Tbsp. natty PB
water
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« Reply #54 on: June 21, 2011, 07:59:45 AM »

Gonna` lay in the sun a few hours and pretend that I`m on Venice Beach back when bodybuilders looked like bodybuilders!! Grin

I`m getting super-dark
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« Reply #55 on: June 21, 2011, 08:07:43 AM »

Gonna` lay in the sun a few hours and pretend that I`m on Venice Beach back when bodybuilders looked like bodybuilders!! Grin

I`m getting super-dark
Cheesy Living the dream.
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« Reply #56 on: June 21, 2011, 03:15:02 PM »

Cheesy Living the dream.
More like dreaming of living the dream,or dreaming the dream!!  Grin
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« Reply #57 on: June 21, 2011, 03:34:02 PM »

I'd say post pics but I know what the answer will be so in the mean time

 Grin Grin Grin Grin

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« Reply #58 on: June 21, 2011, 03:51:53 PM »

HA Ha Ha Ha HA Ha LOL  Grin

You nut!!!!  Smiley
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« Reply #59 on: June 21, 2011, 03:53:15 PM »

I forgot to ask my training partner to take a few shots........I`ll get her to do it this week hopefullyt as we have to take some training shots that are going to accompany an article I`m submitting to Iron Man Magazine.
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« Reply #60 on: June 21, 2011, 05:21:29 PM »

HA Ha Ha Ha HA Ha LOL  Grin

You nut!!!!  Smiley

LOL figured you'd like that wes
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« Reply #61 on: June 21, 2011, 06:53:55 PM »

looking good wes....very inspiring

dont u get hungry with just 1 soop of whey? id bestarving 1 min after Shocked
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« Reply #62 on: June 21, 2011, 07:36:13 PM »

looking good wes....very inspiring

dont u get hungry with just 1 soop of whey? id bestarving 1 min after Shocked
I`m fucking dying bro,but I can honestly say that I`m noticing lots of changes on a daily basis.

When I prep for a show I like to put myself in a self imposed exile,I train my clients (only have a few right now),then I train,then I hit my real job,then cardio twice a day almost daily, 6 days a week training,eating practically nothing 6 x a day, tanning,posing practice,etc. I like to see how much I can take without cheating or shirking the hard reps.

Then when I lose,I know I did every fucking thing possible that I could do to be at my best.

Shitty genetics don`t help much either.

Seems like a crappy existance,but I like it as I don`t know many people here in upstate NY and don`t really care to..........not anti-social and I like people, but I`m not a woodsman,lumberjack,farmer,stuffed shirt,or an Amish person,just an old guy who grew up in the streets of the city,and I can`t relate well to these people

My wife,training partner,and friends back home in Mass,are my only support and it`s a big help.


You know how it is,you may not compete but you are one dedicated sumbitch by looking through your journal.

It`s not just for a plastic trophy,at 56 I want to place high,but my main thing is to get into my best shape ever.\,and this is what it takes for me to get there.

Sorry dude,I went on a rambling fucking tangent!!  LOL  Grin

Early onset of "oldtimers disease" !

Train hard and stay on point.....it`s worth it.
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« Reply #63 on: June 21, 2011, 07:46:45 PM »

gotcha
with my diet and training i guess i feel similar-ive been eating the same diet for like 2 years and of course i can cheat on it if i want-im lean enough-but its like i need to show myself i can withstand the diet and not cave in
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« Reply #64 on: June 22, 2011, 01:07:32 AM »

gotcha
with my diet and training i guess i feel similar-ive been eating the same diet for like 2 years and of course i can cheat on it if i want-im lean enough-but its like i need to show myself i can withstand the diet and not cave in
Exactly,it comes down to self discipline.

A guy at the gym commented on how good I was looking and what I had done  to get there........I basically told him exactly what I wrote in my post above.

He says wow,that`s all,and he was serious...........told me the diet didn`t seem too tough.

I told him most people couldn`t do it for a week,and I know this to be true as I have written down more fucking diets for people that I knew they wouldn`t or couldn`t follow even as I sat writing them out.

In essence,if it was easy,everybody would be walking around at 5 % bf looking like a god.

Ya` just gotta` want it more than the next guy.

Looking like the normal slob next door is easy,but why be normal if that`s what it entails?  
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« Reply #65 on: June 22, 2011, 01:45:25 PM »

6/22/11

Shoulders,Triceps/Biceps,Forearms,Cardio,Abs:

AM Cardio & Abs:
6 AM- 20 minutes walking on inclined treadmill


Followed by 3 Super-Sets of upside down situps with rope-crunches (12 plates)......max reps to failure.

Followed by one final set of rest-pause crunches,max reps.....to do these,do as many crunches as possible until you feel the burn,situp and take 8-10 deep breaths and go for more until it kills,keep repeating until your abs are toasted.


PM Cardio:
9 PM- 20 minutes walking on inclined treadmill


Shoulders:
Seated Bradford Presses:
70-20
100-15
120-10
95-20

Tri-Set:
{Single Dumbell Front Raise:
3 x 12 with a 35 pounder
{Lateral Raise:
3 x 12 with the 20 pounders
{Bent-Over Laterals:
3 x 12 with the 30`s

Absolutely no rest between exercises, and rested between Tri-Sets only as long as it took my partner to complete her sets,then right back to it and so on.

Super-Set:
{Behind The Back Laterals:
3 x 12 with the 20`s
{Rear Delt Raise Lying Face Down On Incline Bench:
3 x 12 with the 22.5`s

Face-Pulls:
1 Triple Drop-Set for a total of 50 reps.

Friggin` brutal!!   Cry


Triceps/Biceps:

Giant-Set:
{Seated French Press:
50-20
70-15
80-10
60-15
{Cable Preacher Curls:
4 plates-12
5 plates-10
6 plates-10
3 plates-1+1/2 reps =1 rep ........... failure
{Pressdowns:
6 plates-20
8 plates-15
7 plates-15
6 plates-20
{Hammer Curls:
3 x 10 with the 35 pounders


Leaning Forward Cable Triceps Extensions:
7 plates-20
9 plates-12

Forearms:
Wrist Curls:
50-30
70-15
80-12
60-15
50-20

As always,trained with very little rest keeping the targeted muscles under attack as much as possible............grea t pump!!

I go you go is our rest pace,and we don`t stall just add more weight and go for it.


Todays Diet:

Meal 1 -Pre-AM Cardio:
1 scoop whey in water

Meal 2 -Post AM Cardio:
1 scoop whey in water

Meal 3 -
5 oz. boiled chicken breast
1 plain baked potato
water

Meal 4 -
9 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda)
coffee
water

Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice
salad
water

Meal 6 -
5 oz. boiled chicken breast
water
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« Reply #66 on: June 23, 2011, 09:13:54 AM »

Wes, just curious.

What adjustments do you make when a show is over, do you take a week off, eat whatever you like..what exactly are you doing?

And when offseason do you stay in shape?
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« Reply #67 on: June 23, 2011, 02:42:53 PM »

Meso,I`m doing three shows that are each about two months apart(NPC Masters Nats-July,IFBB North America-Sept. and the NABBA Nationals in Nov............all in the old geezers categories of course)  Grin

With the multiple shows like this I always seem to get better at each contest,probably just because it gives me more time to get leaner and harder looking.

I eat for a couple of days at the most,then it`s back to business.

I once ate so much after a contest,that I had to lay down for like 6 hours.....thought for sure I was gonna` die and looked like I ate a basketball or something.

I just eat whatever I want to,but I make sure not to go overboard.

The funny thing is that foods that you might have been craving while dieting,even dreaming about,never taste that good after you eat them,another reason why I don`t cheat.........if I cheat,the food I cheated with never tastes all that great like you thought it was gonna`, and you just wind up feeling guilty about it later.

And if you place badly,you`ll think back and say,"damn.I shouldn`t have stopped at Mickey D`s that day......it fucked  up my conditioning !! Smiley
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« Reply #68 on: June 23, 2011, 03:15:51 PM »

6/23/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15

Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15

Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch


First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 sets to  failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to  failure & half reps to failure each set


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal

Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)

Meal 5 -
5 oz. boiled chicken breast
2 small  plain baked potatoes
lg. salads
coffee
water

Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite

Here`s the type of leg press I use for the unilateral presses:

There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.



* leg-press-400.jpg (65.26 KB, 475x412 - viewed 353 times.)
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« Reply #69 on: June 23, 2011, 05:15:20 PM »

nice job wes!
u ever try the vpx protein bars? i dont like bars but when im stcuk w/ no food ill have 1-the vpx ones have all whole food ingredients and are good quality-slightly higher in fat so im not sure if that fits your diet way though
i like the pumpkin supreme-no artifical sweetners in it
6/23/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
5 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15

Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15

Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch


First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 sets to  failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to  failure & half reps to failure each set


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal

Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)

Meal 5 -
5 oz. boiled chicken breast
2 small  plain baked potatoes
lg. salads
coffee
water

Meal 6 -

Here`s the type of leg press I use for the unilateral presses:

There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.


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« Reply #70 on: June 23, 2011, 05:25:23 PM »


i like the pumpkin supreme-no artifical sweetners in it

how are those?
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« Reply #71 on: June 23, 2011, 06:04:21 PM »

nice job wes!
u ever try the vpx protein bars? i dont like bars but when im stcuk w/ no food ill have 1-the vpx ones have all whole food ingredients and are good quality-slightly higher in fat so im not sure if that fits your diet way though
i like the pumpkin supreme-no artifical sweetners in it
Thanks Gene,no I never tried them.

As a rule I don`t eat them much but lately at work I`ve been catching myself without food so I just grab the best one I see...........not a health food store here in tinytown just a drug store.

Next time I`m at the mall,I`ll look for them and buy a few to try them out.

Thanks bro!  Smiley
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« Reply #72 on: June 23, 2011, 06:32:17 PM »

how are those?
very tasty to me-kinda dry though-but i like it

Thanks Gene,no I never tried them.

As a rule I don`t eat them much but lately at work I`ve been catching myself without food so I just grab the best one I see...........not a health food store here in tinytown just a drug store.

Next time I`m at the mall,I`ll look for them and buy a few to try them out.

Thanks bro!  Smiley
cool
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« Reply #73 on: June 23, 2011, 09:50:27 PM »

congratulations Wes on your hard work and dedication..
this is truly motivating...keep up the great work
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« Reply #74 on: June 23, 2011, 11:17:23 PM »

6/23/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15

Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15

Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch


First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 sets to  failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to  failure & half reps to failure each set


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal

Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)

Meal 5 -
5 oz. boiled chicken breast
2 small  plain baked potatoes
lg. salads
coffee
water

Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite

Here`s the type of leg press I use for the unilateral presses:

There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.


I see no breathing squats? lol Grin

Why the hell we made that discussion then, for nothing?

lol just kiding..legs today for me, im gonna try the squats. (well dont expect a tomplatz set, at least I'll try).  Grin
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