The next 19 years.....

[Joe P.]

I'm going to keep pushing forward (with Jason's help) and do the same two shows next year that I did this year with the main difference is the goal isn't just to do the show, but to win the masters class I'm in and at the very least place in the open class I will be in.

I'll be training Friday, Sat, Sun, & Mon as it fits my life right now...my kids and wife have worked around me for this past year or so, now it's my turn. I'm going to keep cardio in the plan 5 days a week 30 minutes each morning before eating. On training days I'll keep my calories around 3000 and non-training days around 2700. Eating clean, but at the same time eating what I want from time to time (ice cream with my kids or pizza night on Friday..dinner out with my wife..another reason why the cardio will stay in my program 5 days a week).

Along with the above statement about next years shows, I have set a few other goals going forward and the main goal is by the time I'm 50 (5 years from now) is to have qualified for and competed in a National Level Show (didn't say go out there and win a National Level Show, I want to qualify and compete in a national level show). I'd hope that in 5 years Jason and I can accomplish that.

Time to get back to work and start chipping away at these goals I've set!

Joe

[Joe P.]

Friday November 9, 2012

Weight 196 (up 3 pounds since the 11/3/12 show)

Back:
Bent over barbell row
Single arm DB row
Close Grip Latpulldown

Bi's
Barbell curls
Single arm alternating DB Curl

Ab's
4 sets 25 crunches on exercise ball

30 minutes am cardio

Great first work out after prepping for the shows. Felt strong and had a great first back and bi workout.

Joe

[Joe P.]

11/10/12

Chest:
Smith Incline Press
DB Flat Press

Shoulders:
Cybex Shoulder Press
Wide Grip Upright Row
DB Side Lateral Raise
DB Front Raise

Tris's:
Close Grip Bench
Overhead DB Entension

Ab's:
4 x 25 on erecise ball

Another great workout. Feeling stronger than I thought I would. I will most definelty have some soar delts and pecs tomorrow.

Legs tomorrow!!!!! Haven't regularly trained them in like 4 months! I can't wait.

Joe

[Joe P.]

Monday 11/12/12

AM: 30 minutes fasted cardio. I have picked up the pace a bit starting on this past Friday. Right now mph is at 3.0 as is the incline. I'll increase both each day in the hopes to be able to get up to a jogging pace.

Back:
Deads. I did these in the smith machine tonight in an attempt to ge the rhythm and form back. It's been a very long time since I did these and didn't want to jack anything up! It went pretty well. A time or two more in smith and then I'll be comfortable doing them "big boy" style.
Hammer Overhead single arm Pulldown
Hammer Single Arm Pulldown

Bi's:
Seated alternate DB Curl
DB Preacher Curl

Ab's 4 X 25 on exercise ball.

On a side note, I did not get to train legs yesterday! The one gym I go to closest to my house change the hours for the winter and I didn't figure that out until I went there and sat for 20 minutes got pissed and went home, I was going to go later and then realized they not only opened later, but are now closing earlier! I'll be going to the other gym I go to a bit farther away from my house on Sunday's going forward. Since it was legs, I wasn't quite as pisswd as I would have been if it would haves been another body part.

[Joe P.]

Tuesday 9/13, Wednesday 9/14, Thursday 9/15
30 minutes cardio each day. Gradually increasing the intensity.

Friday 9/16/12

AM: 30 minutes Cardio

PM:
Chest:
DB Incline
Hammer Flat Press

Shoulders:
DB Overhead Press
Wide Grip Upright Row
DB Side Lateral
DB Front Lateral

Triceps:
Reverse Grip Press
Rope Pressdowns

Ab's = 4 sets X 25 on exercise ball.

Another good workout. Shoulders got hammered...need to grow..

Legs tomorrow!!

[Joe P.]

Saturday 11/17/12

Quads:
Squats (in smith machine)
Leg Press
Leg Extension

Hams:
Seated Leg Curl
DB Stiff Leg

Abs 4 X 25

Eased back into legs today. It really has been 4 or 5 months since I trained legs. And probably a good 10 or 15 years since I did squats. I think my leg size is good, I need to work of the shape and sweep a bit.

[Joe P.]

Sunday 11/18/19

Back:
B/O Rows
Hammer Overhead Pulldown
Hammer Row

Bi's:
Barbell Curl
Standing DB Curls

Ab's:
4 X 25 on exercise ball.

Another good workout. Getting stronger each time and the B/O Rows felt good.

[Joe P.]

Monday 11/19/12
Weight 197.4

AM:
30 minutes cardio

PM:
Chest:
Smith Incline Press
DB Flat Press

Shoulders:
Hammer Shoulder Press
Wide Grip Upright Row
DB Side Lateral
DB Front Lateral

Tri's:
Smith Close Grip Press
Seated Cable Tricep Extensions

Ab's:
4 X 25 on exercise ball.

[Joe P.]

Friday 11/23/12

Quads:
Hack Squat
Single leg Leg Extension

Hams:
Lying Leg Curl
Kneeling Leg Curl

Abs.....4 x 25 on exercise ball.

I back off legs today. After one workout and backing off the 3 hours of cardio a day, my legs have already started to grow. I don't think that is what we want to happen as they can easily over power my upper body. I need to see what Jason thinks next week.

Back & Bi's tomorrow and maybe some extra cardio(after today....had thanksgiving dinner #2 this evening.....:dcchomp:

Joe

[Joe P.]

Saturday11/24/12

AM:
30 minutes cardio

Back:
Rack Deads
DB Row
Close Grip Latpulldown

Bi's:
Seated Alternate DB Curl
DB Preacher Curl

Ab's:
4 x 25 w/ exercise ball.

Starting to enjoy doing back work...good workout today.

[Joe P.]

Sunday 11/25/12

Chest:
DB Incline Press
Hammer Flat Press

Shoulders:
DB Press
Wide Grip Upright Row
DB Side Lateral
DB Front Lateral

Tri's:
Reverse Grip Press
Rope Pressdown

Ab's:
4 x 25 w/ exercise ball.

Another good workout. I'm getting stronger for sure. I need to get used to eating all these cabs and calories though. It's a struggle right now getting everything in each day, but I know in a week or tow I'll be used to it and wanting more food!! Very bloated feeling by the end of the day for sure. I've only gained 4 pounds since the show on 11/2. I'm good with that. I do NOT want to get heavier than 210 / 215 this off season.

Went to see my doctor Friday for my annual check up. All blood work came back perfect! Just waiting on test levels to come in to see if he will leave me on the same does or up it.

[Joe P.]

Monday 11/26/12

Weight 198.4

AM:
30 minutes cardio

PM:
Quads:
Leg Press
Leg Extension (toes out, toes straight, toes out)

Hams:
Seated Leg Curl
DB Stiff Leg

Ab's:
4 X 25 w/ exercise ball.

Pretty good workout. Still trying to figure out how to move forward with leg training though.

[O.G. Pimpin]

I'm enjoying following your log especially since I'm an older (51) NC bodybuilder as well... Out of curiosity, how many working sets and reps do you typically do in your workouts, if you don't mind sharing?

[Joe P.]

I'm enjoying following your log especially since I'm an older (51) NC bodybuilder as well... Out of curiosity, how many working sets and reps do you typically do in your workouts, if you don't mind sharing?

I don't mind sharing at all. I generally will do the following:
3 working sets with 10 reps (or 10,8,6..just depends)
2 working sets with 12 reps
FOR leg pressing type movements I do 3 working sets 20, 15, 12 reps

I do rest pause type sets on my pressing movements (not legs) and once I hit my "goal" reps for all 2 or 3 sets I increase the weight.

Once my weights come up and things level out I'll start add in weight and reps, but for now as I'm really "starting over' after getting ready for my last 2 shows my strength is way down.

Hope that makes sense (it does in my mind ). I try to keep it simple and beat my log book each workout.

Joe

[Joe P.]

Tuesday 11/27/12

No cardio today

Wednesday 11/28/12

45 minutes cardio to make up 1/2 of the time is missed on Tuesday.

Thursday 11/29/12

30 minutes of cardio.

I only did 30 minutes today (I was going to make up the other 15 minutes I missed on Tuesday this morning) as I decided to step on the scale this morning and saw that I LOST 2 pounds since Monday which isn't what the plan is right now.

I need to follow up with Jason and see what he thinks. Maybe go to 3 days a week of cardio at 30 minutes. I can't see adding any more food at this point. We will see what he thinks and make the necessary adjustments.

I got the rest of my lab test results back yesterday and my Test level is still a bit low (partly my fault as I was off everything even Rx TRT since my show trying to make sure my levels weren't high due to the extra stuff). So I'll be a good patient and stay compliant and retest the Test in a month. If it still is low he will increase the dose.

Joe