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Author Topic: My 2011 NPC Masters Nats Prep !  (Read 11700 times)
wes
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« 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 !
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wes
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« 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!
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wes
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« 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.

   
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wes
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« 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
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wes
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« 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!!
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wes
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« 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) Grin

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!
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wes
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« 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.
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wes
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« 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
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« Reply #8 on: June 10, 2011, 08:00:54 PM »

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


I hate you.

 Smiley
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wes
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« 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.
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wes
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« Reply #10 on: June 11, 2011, 09:34:53 AM »


I hate you.

 Smiley
Awesome machine......doesn`t your gym have one?  Grin
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« Reply #11 on: June 11, 2011, 09:45:54 AM »

Pics Pics Pics
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wes
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« 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.
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« Reply #13 on: June 11, 2011, 05:10:45 PM »

Awesome machine......doesn`t your gym have one?  Grin


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.
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« 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. Grin
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wes
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« 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. Grin
Thanks bro!!  Smiley

Gotta` catch up on dj`s.............haven`t been there busting his balls lately,but I`m sure Groink can handle it!  Grin
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wes
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« 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.
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newmom
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« 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
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« 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!!  Grin
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wes
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« Reply #19 on: June 12, 2011, 06:40:26 AM »

6/12/11

A much needed rest day today!!   Tongue

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
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wes
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« 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!!  Grin

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« Reply #21 on: June 13, 2011, 10:47:12 AM »

As strict as it gets.

Good job.  Cool
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wes
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« 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!!  Grin
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« 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.  Wink

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

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)  Grin
quart of water

Meal  -6:
6 oz. boiled chicken breast
Diet-soda
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Xerxes
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« 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  Grin

btw: don't you squat or deadlift bro?
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