Announcement

Collapse
No announcement yet.

The next 19 years.....

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • The next 19 years.....

    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




    Contest History:
    2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
    2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
    2016 GK Classic - 1st Place MW & 4th Place Masters 40+
    2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
    2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
    2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY



  • #2
    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.
    Intense Muscle Competitor
    Last edited by Joe P.; 11-10-2012, 08:53 AM.
    Joe




    Contest History:
    2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
    2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
    2016 GK Classic - 1st Place MW & 4th Place Masters 40+
    2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
    2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
    2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


    Comment


    • #3
      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




      Contest History:
      2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
      2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
      2016 GK Classic - 1st Place MW & 4th Place Masters 40+
      2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
      2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
      2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


      Comment


      • #4
        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




        Contest History:
        2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
        2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
        2016 GK Classic - 1st Place MW & 4th Place Masters 40+
        2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
        2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
        2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


        Comment


        • #5
          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.
          Intense Muscle Competitor
          Last edited by Joe P.; 11-17-2012, 09:19 AM.
          Joe




          Contest History:
          2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
          2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
          2016 GK Classic - 1st Place MW & 4th Place Masters 40+
          2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
          2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
          2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


          Comment


          • #6
            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.
            Intense Muscle Competitor
            Last edited by Joe P.; 11-18-2012, 07:19 PM.
            Joe




            Contest History:
            2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
            2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
            2016 GK Classic - 1st Place MW & 4th Place Masters 40+
            2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
            2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
            2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


            Comment


            • #7
              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




              Contest History:
              2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
              2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
              2016 GK Classic - 1st Place MW & 4th Place Masters 40+
              2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
              2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
              2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


              Comment


              • #8
                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




                Contest History:
                2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                Comment


                • #9
                  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




                  Contest History:
                  2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                  2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                  2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                  2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                  2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                  2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                  Comment


                  • #10
                    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




                    Contest History:
                    2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                    2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                    2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                    2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                    2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                    2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                    Comment


                    • #11
                      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




                      Contest History:
                      2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                      2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                      2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                      2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                      2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                      2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                      Comment


                      • #12
                        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.
                        Joe




                        Contest History:
                        2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                        2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                        2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                        2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                        2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                        2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                        Comment


                        • #13
                          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?

                          Comment


                          • #14
                            Originally posted by O.G. Pimpin View Post
                            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




                            Contest History:
                            2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                            2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                            2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                            2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                            2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                            2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                            Comment


                            • #15
                              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
                              Joe




                              Contest History:
                              2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                              2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                              2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                              2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                              2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                              2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                              Comment

                              Working...
                              X