Author Topic: My 2011 NPC Masters Nats Prep !  (Read 73800 times)

wes

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My 2011 NPC Masters Nats Prep !
« on: June 08, 2011, 08:03:49 PM »
Training hard and dieting strictly....7 weeks to go and getting better by the day.

Training 5 days a week,cardio 6 days a week,and dieting 24/7 !

I`m hungry and training to win the Over-50 Lightweight Class.

Haven`t been a Lightweight in years but at 56 years old I believe I will have lots more muscle now and be shrinkwrapped at this weight.

We`ll see...I`m dotting my I`s and crossing all my T`s !

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #1 on: June 08, 2011, 08:04:23 PM »
Been training for the last 8 days straight.....took a well deserved day off to eat some higher carbs and rest up for tomorrows leg day!

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #2 on: June 08, 2011, 08:04:57 PM »
Mon. 6/6/11

Quads,Hamstrings,Calves:

Quads:

One Legged Leg Press:
3 plates a side-15
5 plates a side-12
4 plates a side-12

Machine Squats:
3 x 12 with 225 (close stance)

Leg Extensions:
90-12
90-12
70-20

Super-Set:
{Adductor Machine:
90-20
{Abductor Machine:
70-20

Hamstrings:

Lying Leg Curl:
90-12
90-10
70-15

Seated Leg Curls:
10 plates-15 + 5 half rep
13 plates-12
9 plates-20

Calves:

Super-Set:
{Cybex Leg Press Calf Ext.
4 x failure + half reps until failure on each set
{Rotary Calf Machine:
4 x failure + half reps until failure on each set

Trained with very little rest which caused me to go lighter but I hobbled out of the gym in no time flat!!


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

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

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
1 baked potato
Crystal-Lite

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

I pretty much eat almost like this every day..........carb intake varies.


Lost 14 pounds since April 11th. when I started dieting.

   

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #3 on: June 08, 2011, 08:07:16 PM »
6/7/11

Chest,Abs,Cardio:

Chest:
Smith Inclines:
135-12
155-10
175-8
200-3,drop to 185 for 3 more
150-12

Flyes:
45-12
55-10
45-15

Crossovers:
4 plates-20
5 plates-15
6 plates-10

Cybex Seated Bench Machine:

Triple Drop-Set:
8 plates-12,drop to 6 plates-8,drop to 4 plates-10

Abs:

Super-Set:
{Roman-Chair Situps:
3 x failure
{Rope Crunches:
3 x failure with 12 plates

Cardio:
53 minutes-Treadmill

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
water

Meal 4 -
8 eggwhites
1 whole egg
Diet soda

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
4 oz. boiled chicken breast
10 oz. water

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #4 on: June 08, 2011, 08:08:13 PM »
6/8/11

Back,Traps,Cardio:

Back:

Lying Barbell Rows:
95-15
115-12
135-10
135-8

V-Bar Pulldowns:
10 plates-15
13 plates-10
11 plates-12

Seated One-Arm Cable Rows:
4 plates-20
5 plates-15
6 plates-12

DB PUllovers:
65-15
80-12
80-10

One-Arm Smith Machine Rows:
3 X 12

Straight Arm Pulldowns-1 X 6 plates-20

Traps:
DB Shrugs:
70-20
85-15

Cardio:
30 minutes-Treadmill


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
water

Meal 4 -
6 oz grilled ground chicken breast
salad
water

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 oz. baked cod
10 oz. water

PM:

Tanning -20 minutes then back to the gym for 31 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper machine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Started at 178,today I was 161 pounds........6 more pounds to go to make the weight class.........should be easy to do.........I hope!!

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #5 on: June 10, 2011, 01:12:59 AM »
6/9/11

Shoulders,Abs,Lower-Back,Cardio,Neck:

Shoulders:

Seated Bradford Press:
80-15
100-12
120-8
80-20
80-20

Behind The Back Laterals:
17.5-20
22.5-15
30-12
30-12

Cable Laterals :
2 x 15 non-stop alternating arms back and forth

Bent-Over Laterals:
3 x 12 30 pounders

Face-Pulls:
3 X 15-20 -6 plates

Plate Front Raise:
25 pounds-3x20

Abs/Lower-Back:

Tri-Set:
{Upside Down Situps-3 x failure
{Rope-Crunches-3 x failure - 12 plates
{Hyperextensions:
3 x 20 (bodyweight)

Cybex Back Extension Machine:
1 x 30 with 150 pounds

Cardio:
33 minutes walking on inclined treadmill
5 minutes on eliptical (50 extra cals)

Neck:
4 way Nautilus Neck Machine-3 sets in each position

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

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

Meal 3 -
6 oz. 90% lean ground beef patty
water

Meal 4-
8 oz. codfish
water

Meal 5 -
6 oz grilled ground chicken breast
1 cup brown rice
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 eggwhites
1 whole egg
6 rice cakes with natty PB (couldn`t stop eating these damn things) ;D

PM:

Tanning -20 minutes then back to the gym for 33 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Pretty good day...........looking much leaner and feeling terrible so I know I`m right on track.

Vascularity is improving bigtime too.

6 weeks to go...................... ..looking better so far!

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #6 on: June 10, 2011, 01:16:31 AM »
I know the poundages look wimpy,but I only rest 30-60 seconds between sets...............1-2 minutes on bigger compound exercises which really limits poundages but makes lighter weight feel a helluva` lot heavier.

If it feels heavy,it is heavy............ regardless of the numbers on the bar.

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #7 on: June 10, 2011, 05:21:23 PM »
6/10/11

Biceps,Triceps,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:

{Seated Alternate DB Curls:
30-12
40-10
50-10
35-12

{Lying Dumbell Extensions:
22.5-20
30-12
30-12
30-12

Super-Set # 2:

Cable Preacher Curls:
4 plates-12
5 plates-12
6 plates-12

Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
8 plates-15

Super-Set # 3:

{EZ-Bar Curls:
3 x 12 with 70 pounds
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15

Forearms:
Wrist Curls:
50-25
60-20
70-15
70-15

Did all of the above in 25 minutes flat.................ver y intense but I had to go lighter on some things.

huge pump and burn...............lots of new vascularity.


Cardio:
20 minutes HIIT cardio on eliptical

PM

Cardio:
10 minutes HIIT on eliptical/stepper contraption

Brisk one mile walk on outdoor track.

very tired,legs tired,need carbs,but looking right on point.


Lots of people making comments on my physique since I`ve started getting into shape.



Todays Diet:

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

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

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
water

Meal 5 -
5 oz. boiled chicken breast
2 baked potatoes
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
water

Montague

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Re: My 2011 NPC Masters Nats Prep !
« Reply #8 on: June 10, 2011, 08:00:54 PM »
Neck:
4 way Nautilus Neck Machine-3 sets in each position


I hate you.

 :)

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #9 on: June 11, 2011, 09:33:34 AM »
6/11/11

Cardio,Abs:

Cardio:

40 minutes walking on inclined treadmill
5 minutes on eliptical/stepper contraption

(No food before Sat. cardio depending on the time I get up and how much running around I have to do.)

Abs:

Upside Down Situps:
3 x 20

Rope-Crunches:
3 x failure - 12 plates

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

Meal 2 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 3 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 4 -
8 eggwhites
1 whole egg
2 med. baked potatoes (made into oven fries)
water

Meal 5 -
5 oz. boiled chicken breast
water


Gonna` up the carbs a bit tomorrow in preperation for Mondays leg workout.

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #10 on: June 11, 2011, 09:34:53 AM »

I hate you.

 :)
Awesome machine......doesn`t your gym have one?  ;D

newmom

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Re: My 2011 NPC Masters Nats Prep !
« Reply #11 on: June 11, 2011, 09:45:54 AM »
Pics Pics Pics

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #12 on: June 11, 2011, 03:58:28 PM »
Dee,I am technologically inept....in other words,I know jackshit about taking pics,uploading them and posting.

When my training partner gets back into town on Thursday,I`ll have her take a few and post `em up.

Montague

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Re: My 2011 NPC Masters Nats Prep !
« Reply #13 on: June 11, 2011, 05:10:45 PM »
Awesome machine......doesn`t your gym have one?  ;D


I've belonged to two "old-school" gyms that did have equipment that is rare by today's standards.
However, NONE have had a neck machine.
I've always had to do it the old-fashioned way.

The fanciest apparatus I've ever had the luxury of using is a neck harness.
Although, I always got a kick out of walking through the gym with leather & chains; was a great conversation piece.

mass 04

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Re: My 2011 NPC Masters Nats Prep !
« Reply #14 on: June 11, 2011, 06:45:34 PM »
Good log, wes. Incredible dedication. You, Gene, and Troy all have great logs... The only reason I read dj's, is to see Groink destroy him. ;D

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #15 on: June 11, 2011, 07:32:49 PM »
Good log, wes. Incredible dedication. You, Gene, and Troy all have great logs... The only reason I read dj's, is to see Groink destroy him. ;D
Thanks bro!!  :)

Gotta` catch up on dj`s.............haven`t been there busting his balls lately,but I`m sure Groink can handle it!  ;D

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #16 on: June 11, 2011, 07:40:26 PM »

I've belonged to two "old-school" gyms that did have equipment that is rare by today's standards.
However, NONE have had a neck machine.
I've always had to do it the old-fashioned way.

The fanciest apparatus I've ever had the luxury of using is a neck harness.
Although, I always got a kick out of walking through the gym with leather & chains; was a great conversation piece.

Back in the day in our gym Mr. America,Jeff King asked the owner to get the 4-Way Neck Machine................h ad it in two different gyms we trained at.

Hadn`t see one since then though..........moved up here in Northern NY State about 8.5 years ago..............stepped into the gym and the first machine right by the door was the 4-Way Neck!!


Great machine,second only to the Nautilus Leg Ext. IMO as far as Nautilus goes.

We also have an old Nautilus Leg Curl that`s pretty good.

newmom

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Re: My 2011 NPC Masters Nats Prep !
« Reply #17 on: June 11, 2011, 09:38:25 PM »
Dee,I am technologically inept....in other words,I know jackshit about taking pics,uploading them and posting.

When my training partner gets back into town on Thursday,I`ll have her take a few and post `em up.

oh fuck Tim, it's 2011

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #18 on: June 12, 2011, 06:36:56 AM »
oh fuck Tim, it's 2011
And 2011 is almost my age.....as far as all this technological shit goes!! 

I think I`m stuck in the 70`s!!  ;D

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #19 on: June 12, 2011, 06:40:26 AM »
6/12/11

A much needed rest day today!!   :P

Meal 1:
Whey shake in water

Meal 2:
6 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda,dash of sugar-free maple syrup)
water

Meal 3:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal 4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

Meal 5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #20 on: June 13, 2011, 08:09:04 AM »
6/13/11

Quads,Hamstrings,Calves:

Quads:

Pre-Exhaust Super-Set:
{Leg Extensions:
70-15
90-12
110-12
90-12
{Lying Leg Sled:
6 plates-15
8 plates-12
10 plates-12
12 plates-12

Dumbell Lunges:
20-12
20-12
20-12

I keep my lead foot on a small wedge type platform and do each leg seperately.

Hamstrings:
Lying Leg Curls:
70-15
90-12 + 5 half reps
90-10 + 5 half reps

Seated Leg Curls:
10 plates-15
13 plates-12
11 plates-15

Calves:
Cybex Leg Press Calf Extensions:
4 x failure followed by half reps to failure on each set.

I normally would do a bit more sets for each bodypart but I hadn`t done this scenario in quite a while, and my legs felt like they were trashed,so I stopped.

Todays Diet:

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

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

Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
Diet soda

Meal -4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -6:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

I`m eating so much chicken,I think I`m gonna` fucking sprout feathers pretty soon!!  ;D


Meso_z

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Re: My 2011 NPC Masters Nats Prep !
« Reply #21 on: June 13, 2011, 10:47:12 AM »
As strict as it gets.

Good job.  8)

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #22 on: June 13, 2011, 12:30:43 PM »
Thanks bro,and I`m not really hungry much.

One thing though,those Quaker chocolate rice cakes with PB are almost orgasmic at times!!  ;D

wes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #23 on: June 14, 2011, 09:05:07 AM »
6/14/11

Chest,Abs,Cardio:

Chest:
Bench Press:
135-12
165-5
185-5
200-5
175-8
135-15

1 + 1/2 Smith Inclines:
1+1/2 reps = 1 rep...........155 pounds,4 x failure (fucking painfully gruelling.....try them,very good way to bring the pain)

Cable Crossovers:
4 plates-20
6 plates-12
5 plates-15
4 plates-20

Flyes-1 x failure with 45 pounders ( I got 17 reps)

Trained fast and intensely!!

NOTE:
I know my bench numbers look pathetic,but I`m still recovering from a pinched nerve I had in my neck,which traveled into my upper back,elbow, and tricep.

As a result,I had to stop benching for over a year or so......my left tricep lost a lot of size also

I tried benching 135 and got one crooked rep and couldn`t even  do one flye with 45 pounds or put any kind of bar behind my neck.

Slowly recovering,getting stronger,and my left tricep is back to normal.  ;)

Anyway,I always say,"If it feels heavy,it is heavy"........... but it is also very humbling.
 :-[

Abs:
Rope-Crunches:
3 x failure with 12 plates

Rest-Pause Crunches:
3 x failure
One these I do as many as it takes to feel the pain,then I situp and take a few deep breaths,do some more until it kills,then repeat one more time until unbearable.........that constitutes one set.

Cardio:
35 minutes walking on inclined treadmill
(Only one cardio session today.....gotta` let my legs recover.)

Todays Diet:

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

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

Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
2 cups of tea

Meal -4:
5 oz. boiled chicken breast
salad
Diet soda

Meal -5:
5 oz. boiled chicken breast
4 rice cakes with natty PB and sugar-free jelly. (this tasted freakin` good)  ;D
quart of water

Meal  -6:
6 oz. boiled chicken breast
Diet-soda

Xerxes

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Re: My 2011 NPC Masters Nats Prep !
« Reply #24 on: June 14, 2011, 11:35:29 AM »
some dedication bro, good luck

has to suck to get injured and come down to almost xerxes-level benching  ;D

btw: don't you squat or deadlift bro?