Capt's Quest to the 2010 Ohio Natural's!

[Capt_Lou]

Hi all,

After a lot of prodding from other people I made the decision about a year ago to throw my hat into competing.

This is the next chapter to compete in the October 2010 NPC naturals in Lakewood Ohio. I started my cut diet as of the 26th of December and the goal is to get to around 8-9 percent BF by May or June. Then maintain till I start my contest prep in Early July.

For the first 2-3 weeks I will be doing no cardio while I dial in my calories. After I figure out exactly what I need to be taking in, then I will be doing HIIT 2-3 times a week. Stayfit has given me a diet that I am currently on and will follow that and adjusting as the weight comes off.

Training will pretty much stay the same, but I will be adding another day for abs and hamstrings. It just makes it easier this way so I am not in the gym 2 hours on 1 night.

Split will be:
Session 1 - Chest/Tri''s
Session 2 - Quads/Calves
Session 3 - Back/Bi's
Session 4 - Hams/Abs
Session 5 - Delts/Traps/Calves

As of Saturday I weighed 205. The over all goal is not a specific weight but a look. So I can't say what I think I will come in as.

Since last night was a off day for me, here is last Tuesday's Quad/Calf day for me. As you see there are no back squats. This is due to a bulging disk in my T12-L1 and degerative Disk Disease. So I have to be careful what I do.

Leg Press - Feet low and together
270 for 8
470 for 6
670 for 6
760 for 6
850 for 6
670 for 10
470 for 20
270 for 30

Front Squats on Smith
90 for 8
110 for 8
130 for 6
140 for 6

Leg Press machine - 1 leg at a time
130 for 8
110 for 8
90 for 8

Leg Extensions
250 for 8
270 for 8
290 for 6

Standing Calf Raises
210 for 10
230 for 8
250 for 8
250 for 8
270 for 7
270 for 7

[stayfit2008]

Hey Tom,..Looks like you made it to the next level! Keep at it and get to know the peeps in here! They helped me out tremendously!

You got alot of time to dial it in by October! Damm,..38yrs,..You're old! Ha!

[Capt_Lou]

Hey Tom,..Looks like you made it to the next level! Keep at it and get to know the peeps in here! They helped me out tremendously!

You got alot of time to dial it in by October! Damm,..38yrs,..You're old! Ha!

Thanks Chris, when I see you on Saturday, you can make a determination of where I am at.

BTW You still are 5 years older than me ;)

[TheLBM]

This should be fun. Count me in for the ride

[stayfit2008]

How is the CLA treating you? I never heard of it causing dizziness but maybe someone else here can explain?

[Capt_Lou]

How is the CLA treating you? I never heard of it causing dizziness but maybe someone else here can explain?

Dizziness is go9ing away, no idea why it was causing that. I did get my bloodwork done the other day and everything came back as normal. So just gonna tough through it for awhile and see what happens.

[stayfit2008]

Dizziness is go9ing away, no idea why it was causing that. I did get my bloodwork done the other day and everything came back as normal. So just gonna tough through it for awhile and see what happens.

I hear ya on the blood work. I got mine done a few weeks ago,..I'll be going to see the doc for the results. I had everything tested!

[cawiau]

Ok, I am in :D:cool:

[Capt_Lou]

I hear ya on the blood work. I got mine done a few weeks ago,..I'll be going to see the doc for the results. I had everything tested!

So did I, but I get my results back in like 20 minutes...one of the perks of having a sister that is a Nurse :D


Ok, I am in :D:cool:

Thanks for stopping over here also!! I need all the support from everyone that I can get :D

[TheLBM]

ks for stopping over here also!! I need all the support from everyone that I can get :D

And yet somehow you ignored post #4 :D

[Capt_Lou]

And yet somehow you ignored post #4 :D

Oops sorry Den :D
________________

Morning all!

Good night at the gym last night, was not too crowded so hopefully most of the resolutioners gave up lol.

Smith machine overhead press - Weight only
90 for 8
140 for 8
180 for 8
200 for 6

Smith machine press - behind neck
135 for 8
155 for 8
155 for 8

Front DB Raises
40 for 8
45 for 8
45 for 8

Seated Rear delt DB raise
35 for 8
35 for 8

Cable Side Raises
40 for 8
40 for 8
40 for 8

DB Shrugs
90 for 8
100 for 8
110 for 8
120 for 8
130 for 8

ABS

[TheLBM]

Dang dude you are a strong mofo!!!!

[stayfit2008]

Hey I was pushing shoulders with ya Tom! You doing back with us Saturday?

[Capt_Lou]

Dang dude you are a strong mofo!!!!

Not compared to many in my gym lol


Hey I was pushing shoulders with ya Tom! You doing back with us Saturday?

Yep, I switched my shoulder with my back day so we can.

[RooRooTJ]

nice to see you in here now. i followed a bit on your other journal. Got any updated pics?

[stayfit2008]

nice to see you in here now. i followed a bit on your other journal. Got any updated pics?

Hey Justin,..you gonna do the NPC Ohio in October to?

[Capt_Lou]

nice to see you in here now. i followed a bit on your other journal. Got any updated pics?

Thanks for stopping in and the support!

My Avatar is my most recent which was like 3 weeks ago. I will be posting updated pics monthly. I will post more in a couple weeks.

[Capt_Lou]

Got together with Stayfit and another BB.com member NTRLLFTR on saturday for some back/Tri fun.
Rack Deads
135 for 8
225 for 8
315 for 8
405 for 6
495 for 5
545 for 1 - PR

Bent Over Rows
135 for 8
185 for 8
225 for 8
225 for 8 - Yates Grip

High Hammer Strength rows - Weight per side
90 for 8
160 for 6
180 for 6

Close grip bench - on smith and weight only
110 for 8
140 for 8
180 for 6
200 for 5

Rope Pushdowns
160 for 8
190 for 8
220 for 8
220 for 8

DB Kickbacks
40 for 8
50 for 8
50 for 8

Then Sunday's Ham/Calf workout

SLDL
135 for 8
225 for 8
265 for 6
315 for 5

Glute Ham Raises - no machine so wendy sat on my feet and I did them on a bench
3 sets of 8 with body weight

Laying Leg Curls
130 for 8
140 for8
160 for 8

Super Setted with Standing Iso Leg Curls
35 for 8 for 3 sets

Calf Raises on Leg Press
180 for 8
300 for 8
400 for 7
400 for 7

Standing Calf Raises - Holding DB's
70lb DB's for 12 for 2 sets
100lb DB's for 12 for 2 sets

On a side note if anyone knows of a posing coach in the Cleveland area I would appreciate it. :D

[cawiau]

Dang bro, you are one strong mofo :eek::eek::eek:
Good job on the PR's

[TheLBM]

The 3 of you together,, sounds like trouble :D

nice lifts!!!

[Capt_Lou]

Dang bro, you are one strong mofo :eek::eek::eek:
Good job on the PR's

Thanks! I just do what I do lol


The 3 of you together,, sounds like trouble :D

nice lifts!!!

It was pretty low key for the most part, just 3 guys banging weights all over the place :D

[Capt_Lou]

Good workout last night, was getting pretty hungry in the middle, might have to eat something solid before to take care of that.

Incline DB Presses - Slow and together at top
75 for 8
100 for 8
110 for 8
110 for 8

Hammer Strength Flat - Weight per side 1 arm at a time
90 for 6
70 for 7
70 for 7
45 for 10

Incline DB flys
60 for 8
70 for 8
70 for 8

Pec Deck
160 for 10
175 for 8
190 for 8
100 to 70 to 55 - Drop set 6-8 per set

Seated DB curls
45 for 8
55 for 6
55 for 6
55 for 6

Rope Curls
85 for 8
115 for 8
115 for 8
115 for 8

Cross Body Cable Curls
50 for 8
60 for 8
70 for 6
60 to 50 to 40 - Drop set 8 per set

[Capt_Lou]

Good Morning everyone,

DOMS in my buiceps are hitting me hard for the past 2 days, very weird, I think this is the second time I have gotten them there. Energy level is a little down and pretty tired today. Thank god it's a off day.

Quads/Calves
Leg press
270 for 8
470 for 6
650 for 6
830 for 6
830 for 4
650 for 10
470 for 20
270 for 40

Smith machine front squats - Weight only
90 for 8
140 for 8
170 for 4 - Died on these

Leg Extensions - Both legs
250 for 8
270 for 8
290 for 8 - 5 second hold

Leg Extensions - 1 leg at a time
130 for 8
110 for 10
90 for 12

Standing Calf Raises
210 for 10
230 for 8
250 for 8
270 for 8
270 for 7
270 for 7
290 for 6
290 for 4 - Did 6 but only going to count 4 since ROM was off

[Capt_Lou]

Morning all!

Much needed rest day last night. I am still working on dialing in my diet which I found out I was eating a little too much, so for the next week I am reducing it by 600 calories or so a day. Which will put me around:

Ttoal 3,099, Fats 65.0, Carbs 254.7, Protein 381.2

I am not going to do any cardio until I get the diet right, At that time I plan on doing cardio 3 times a week of HIIT.

[stayfit2008]

Morning all!

Much needed rest day last night. I am still working on dialing in my diet which I found out I was eating a little too much, so for the next week I am reducing it by 600 calories or so a day. Which will put me around:

Ttoal 3,099, Fats 65.0, Carbs 254.7, Protein 381.2

I am not going to do any cardio until I get the diet right, At that time I plan on doing cardio 3 times a week of HIIT.

Tom,..you might get some questioning on why you wouldn't factor cardio into your diet deficit. once you begin cardio,..we may need to re adjust the macros again.

[Capt_Lou]

Tom,..you might get some questioning on why you wouldn't factor cardio into your diet deficit. once you begin cardio,..we may need to re adjust the macros again.

If I can lose 1-1.5 lbs a week with just diet, then I can factor in 2 short HIIT sessions to get it up to 2lbs and maybe up my calories a bit if needed.

[stayfit2008]

If I can lose 1-1.5 lbs a week with just diet, then I can factor in 2 short HIIT sessions to get it up to 2lbs and maybe up my calories a bit if needed.



Anything to get outta doing cardio!! Ha! :D

[Capt_Lou]

Anything to get outta doing cardio!! Ha! :D

I did 20 min slow on the bike last night HAHA
____________________

Took it easy last night, yea yea I know slacker or what ever you want to call me. I had to get back on my normal split, and did back/tri's again last night. Weight was lower but intensity was still there. next week I will get back to normal high weight low rep stuff.

Wide Grip Pull Downs
160 for 8
200 for 8
220 for 7
220 for 6
220 for 5

High Hammer Strength Rows - Weight per side
135 for 8
280 for 8
200 for 8

1 Hand Low cable row - Weight per side
80 for 8
100 for 8
120 for 8

DB rows - Wanted to do BB rows but rack was taken
100 for 8
110 for 8
110 for 8

Bentover Overhead Rope extensions
130 for 8
145 for 8
160 for 8
175 for 6

Cross Body Tricep Cable Extenstions
25 for 10
30 for 8
30 for 8

[Capt_Lou]

pretty good short workout last night. Had to kinda rush through it since I promised my daughter I would take her to a movie.

Smith Over Press - Weight only
90 for 8
140 for 8
180 for 8
200 for 6
200 for 5

Standing Front DB raises
40 for 8
45 for 8
50 for 8

Seated Db Side Raises
35 for8
40 for 8
40 for 8

DB Shrugs - 1 second static hold at top
95 for 8
105 for 8
115 for 8
125 for 8
135 for 8

ABS

[cawiau]

Good lifts bro... I cannot wait to see what you look like when you step on that stage :)

[Capt_Lou]

Good lifts bro... I cannot wait to see what you look like when you step on that stage :)

Me either lol
_________________

Good Workout last night, I was kinda due one. I was taking a supplement called XGF by AST and felt like crap all the time. I started to really read the label and it turns out that there is Iodine in it, well I am pretty allergic to it.

Incline DB presses
75 for 8
100 for 8
115 for 8
120 for 5

Flat DB Presses Super Set with Flat DB Flys
70 for 12 to 50 for 8
70 for 12 to 50 for 8
70 for 12 to 50 for 8

High Cable cross overs
75 for 10
85 for 10
95 for 10

Seated DB Curls
45 for 8
50 for 8
50 for 7
50 for 7

Rope Curls
100 for 8
115 for 8
130 for 7

Cross Body Cable Curls
50 for 8
60 for 8
70 for 7

[Capt_Lou]

OK training last night, weight felt heavy but I know a couple reasons why, diet was off yesterday, started cardio the night before and roller skated with the kids on Monday for 4 hours lol.

Leg Press
270 for 8
470 for 6
670 for 6
850 for 6
850 for 6
850 for 6

Front Squats in smith - Weight only
90 for 8
140 for 6
140 for 6

Leg Extensions - Both legs
250 for 8
270 for 8
290 for 8
315 for 8

Leg Extensions - 1 Leg at a time
130 for 8
110 for 8
90 for 8

Standing Calf Raises
210 for 8
230 for 8
250 for 8
270 for 8
290 for 6
290 for 6
290 for 6

[Capt_Lou]

Good Energy last night, I think my body is gettingused to the diet now and reacting pretty well. Down to 203.5 as of yesterday morning and should be 203 by Saturday. I am thinking that I will do this cut to 190-195 and then slow bulk till prep time.

Rack Deads
225 for 8
315 for 8
405 for 8
495 for 1
495 for 2

1 arm low cable row
100 for 8
120 for 8
120 for 8

Wide Grip Pull Downs
160 for 8
160 for 10
160 for 10

High Hammer Strength rows
90 for 8
135 for 8
135 for 9

Overhead tricep rope extenstions
130 for 8
145 for 8
160 for 8
175 for 7

Cross Body Tricep extensions
25 for 8
30 for 8
30 for 8

Dips - Drop sets assisted
20/Bodyweight, 8 w/45lbs, 8 w/85lbs
15/Bodyweight, 8 w/45lbs, 8 w/85lbs

[Capt_Lou]

Short but good session yesterday, Hams/Calves
SLDL
135 for 8
225 for 8
315 for 8
335 for 4 - Died on these and form was getting sloppy

Laying Leg curls
140 for 8
160 for 7
160 for 8
170 for 5

ISO Standing leg curls
35 for 8
40 for 8
45 for 8

Calf raises on leg press
180 fr 10
360 for 10
450 for 10
540 for 8
540 for 8
560 for 10
560 for 10
650 for 7 - ROM was ok but not great on these

[Capt_Lou]

First shot at the relaxed poses. I know of the side relaxed I need to turn my forward shoulder out more.

http://i216.photobucket.com/albums/cc171/tlou5831/1-24-10.jpg

[Capt_Lou]

Last night's chest/Bi's workout

Incline DB's
75 for 8
100 for 8
120 for 8
120 for 7

Hammer Strength Flat bench
90 for 8
100 for 7
105 for 6

Flat Flys
55 for 8
65 for 8
70 for 9

High Cable cross overs
75 for 12
85 for 12
95 for 9

Seated DB Curls
45 for 8
50 for 8
50 for 8
50 for 7

Rope Curls
115 for 8
130 for 8
130 for 9

Cross body cable curls
50 for 8
60 for 8
70 for 7

[stayfit2008]

Tom,..amazing the difference in physique from just a few months ago til now!

[Capt_Lou]

Tom,..amazing the difference in physique from just a few months ago til now!

Funny that when you start losing fat you look bigger lol
____________________________________
Left knee is still bothering me a bit, sharp pain right under the knee cap. Going to take it light for a couple weeks and see how it does, hopefully it is just a touch of tendinitis.

Leg Press
270 for 8
470 for 20
470 for 20
470 for 20
560 for 20
560 for 20
610 for 15
610 for 15

Front Squats on smith - Quads were torched by this time
90 for 12
110 for 8
120 for 8
140 for 6

Leg Extensions - 1 leg at a time
130 for 8
110 for 8
90 for 12

Standing Calf Raises
230 for 8
250 for 8
270 for 8
270 for 8
270 for 8
250 for 8
190 for 10

So yestyerday was my first day wearing my BodyMedia armband from bodymedia.com I know that it is still learning my metabolism and I have to take the numbers with a grain of salt for the first few days but I was pretty happy with the results. It stated that I burned 3255 calories yesterday and I took in 3061. I will watch it the next couple days and see how it adjusts.

[Capt_Lou]

Late workout last night. Still got in around 8:30 and did my workout. Forgot my book so had to go by memory and log everything in my black berry.

Rack deads
225 for 8
315 for 8
405 for 8
455 for 6
455 for 4

BB rows
135 for 8
185 for 8
225 for 8
245 for 8
245 for 6

Pull downs - Wide grip
140 for 8
180 for 7
180 for 7

1 arm high cable rows
60 for 8
70 for 8
85 for 8

Over head triceps rope extensions
145 for 8
160 for 8
175 for 8
175 for 8

1 arm cable push down with rope
40 for 8
40 for 8
40 for 8
40 for 12 - alternating arms

Cardio - 20 min
Burned 3045 calories and took in 2766

[Capt_Lou]

Fried my hammies last night with just 2 exercises lol. But my lower back paid for it with the SLDL's next week it will just be 5-6 glute ham raises to give it a little break.

SLDL
135 for 8
225 for 8
315 for 8
315 for 8
315 for 5

Seated Leg curl - 1 leg at a time
70 for 12
90 for 8
90 for 8
90 to 70 to 50 drop set

Calf Raises on leg press machine
230 for 12
270 for 12
310 for 12
330 for 12

Cardio - HIIT for 20 min

[Capt_Lou]

Well met with the trainer last night and I think I am going to start working with him 1 day a week on different stuff. He suggested to do a 12 week bulk and see where I am at. i agree with him that to put on as much mass as I can then contest prep. So on Thursday I am meeting with his power lifting trainer and going over a ton of compound movements. Before anyone ask if he has trained anyone for BB comps, Yea he has women and men. After I am done with this bulk, we will shred up and I will start to work with his posing coach. I think the plan is coming together at this point and I am getting my team situated around me to help guide me through this process.

Chest/Bi's - Forgot my book at home so no idea on the weights I used

Incline DB presses
1 - warm-up set
4 working sets

Incline Flys
3 - Working sets

High Cable Cross Overs
3 working sets

Low cable crossovers
3 working sets

Straight bar curls
1 warm-up set
3 working sets

Cable cross body hammer curls
3 working sets

High Cable curls
3 working sets

[Capt_Lou]

Well another Quad and Calf day with 3 sets of hams thrown in there with the advice of my trainer. It was certainly fun eating 3500 calories yesterday lol...I love bulking :D

Front Squats
90 for 8
110 for 8
140 for 8
160 for 4
160 for 4

Leg Press
360 for 8
450 for 8
540 for 8
630 for 8
630 for 8

Iso Leg Extensions
130 for 8
110 for 8
90 for 10
90 for 10
90 for 10

Sitting Leg Curls
150 for 8
150 for 8
170 for 8
170 for 8

Standing Calf Raises
190 for 12
190 for 12
190 for 10
190 for 11

20 min of Cardio