NJMUSCLES Log for 2008 Prep

[njmuscle66]

Well this time of year not only signifies the end of another year, but is also the kick off point for those who are looking to hit the spring/summer contest circuit. After placing 5th in a HIGHLY competitive LHW class of the NPC PA, I really was not planning on competing this coming spring, feeling I needed some time to make the necesary improvements needed to win a show of that calibier .

However over the recent months I have made several observations:
-Unless I have a SPECIFIC training goal and something I am working towards, my training and nutritional habits are not as focused and dilligent as they should be.
-It is not the placement or winning shows that motivates me anymore. Especially considering (unless one is Mr Olympia) there is always going to be someone bigger and better in this sport. The thing that motivates me is the PROCESS of getting into the shape and competing against MYSELF, not against others. So that being said I have selected several contests (tested and untested) that I will be preparing for over the coming months.

I feel that keeping a log here and holding myself accountable for updates. providing weekly progress pics etc, will also help me during the process.

At 17 weeks out from my first show I am presently 215. Would expect to compete at around 190.

Workout:
Presently using the P/RR/S program developed by Erc Boser and making good progress with it. As time goes on, I will make adjustment, if I feel I need a program that has greater frequency.

Cardio-20 minutes post workout. 30 minutes on non-training days

Diet.
Protein is set at 1g per lb of BW. Fats are about 2 grams of Fish Oil per day, some almonds, red meat, etc. Not going super high on fats in the beginning since I am running X-Factor
Carbs are cycled in the following fashion
Day 1-300 g
Day 2-200g
Day 3-5 100g
Repeat.
My plan is to utilize this protocol for the first 7-8 weeks of my prep. Than if necessary, I will switch over to a ketogenic diet for the final weeks. I have had a tendency to over diet in the past so I am not looking to start dropping carbs so low in the beginning.

Supplementation
Just started X-Factor/Activate Xtreme. Going to run that for the next 50 days.Also taking in 10 grams BCAA's preworkout and an additional 10 grams during the day. I will lay out everything better in future posts.

And now the dreaded before pics. Not much to say. I store alot in my lower back and from the front I typically look tighter, but I usually am able to piece it together by the end.

Taken 12-29 17 weeks out
http://i173.photobucket.com/albums/w79/njmuscle66/4.jpg

http://i173.photobucket.com/albums/w79/njmuscle66/5.jpg

And the condition I am trying to surpass from my last prep
http://i173.photobucket.com/albums/w79/njmuscle66/100_0253-1.jpg

Hopefully you will follow along in my journey

[MattyH7688]

you know im in on this :)

[naturalguy]

I will be following Chuck, maybe you can motivate me to make my comeback in '08

[Rigit23]

I'm definitely in on this. Good luck bro!

[liftjunkie06]

Subscribed. Good luck.

[Agostage]

Excellent intro, looking forward to progress pics. Good luck!

[njmuscle66]

1/1/-Update

Training:
Legs (REP RANGE) *Following Eric Boser's program
Hack Squats: 3 plates x 8 (4 sets)
Leg Press: 4 plates x12 (4 sets)
Leg Extension: 4 sets of 15 (alternating toes pointed in/toes pointed out)
Sm. Mach Lunge: 2 sets of 20 reps

Threw in some calves and cardio at the end

My knees and lower back have been bothering me a little over the past weeks and finally going to break down and get it looked at. Must be finally feeling my age LOL. Certainly could have gone heavier today, but kept it reasonable and just focused on constant tension, excellent form, etc.

Besides this is bodybuilding not ego building. Never had a judge look up to me from the table and say ?Number 54 can you tell me how much you squat? so I can judge you properly. However in the shows I have been in so far, my legs have been one of my strong body parts. That is one thing that I have tried to stress to others over the years. The weights are merely the tools that we use to develop our physiques. As long as one uses good form, overloads the muscles, and trains to momentary muscle failure-the weights selected are really irrelevant IMO

Nutrition:
I tend to eat the same thing for the most part so you wont see much variety. I still have some ground turkey on hand that I want to finish up but starting next week it will be chicken instead

Meal 1 6 egg whites 2 yolks
Meal 2 50 g Whey Protein. Black Star Labs Whey Supremacy is EXCELLENT
Meal 3 8 oz ground turkey, 1 cup brown rice, 1 cup green beans
Meal 4 50 g Whey Protein
Meal 5 8 oz steak, 1 cup green beans
Meal 6 6 egg whites


Supplements
Preworkout 1 serving Focus XT
I just started using it and certainly does seem to allow for great focus and concentration.
During workout
10 g BCAA, 10 g Glutamine, 1 serving Xceed, 5grams BA

Post workout: 1 Serving Torrent

Activate Xtreme: 6 capsules divided dosage
X-Factor: 4 capsules divided dosage
Lean Xtreme 3 capsules divided dosage

Comments. Well I certainly feel more focused and ready to prepare over the past couple days. The dieting has never been much of a problem for me. I really don?t get craving, or cheat and for the most part enjoy eating the way I do

I didn?t set out for it to be a low carb day but it turned out like that. I have just never been someone that tolerates carbs well.

If I was not running the X-Factor, I would be using a full fledge keto, (Palumbo Diet Template) however feedback from an AX/XF stack has been very good (never tried it before), therefore I am keeping my fats at a much more reasonable level for now during the 50 day cycle.

[HookEmHorns111]

I'm a little heavier, but close to the same age and want to compete at a show in October in San Antonio. I'll be following along. Best of luck.

[dvsness]

Hi Chuck.

Don't you love taking the 'before' shots? :D I snapped a few yesterday just to see what I can do in 8 weeks for the AC and the view from behind was a bit scary!

So which of your shows are the closest to NYC?

[Elliptical Envy]

Good luck!

[Blahzay128]

definitely going to follow this.....we're here 4 u bro.

[Big_Tom(tk)]

In for sure! Good Luck Chuck :p

[liftjunkie06]

The first post is great. I realized this too after my first show. It's not the placing, it's the competition against one'self that drives a lot of us--the desire to improve and make progress.

[njmuscle66]

you know im in on this :)
Thanks bro. Who knows I might even hit the PA again with you


I will be following Chuck, maybe you can motivate me to make my comeback in '08

oh come on now-just commit and do it:)


Hi Chuck.

Don't you love taking the 'before' shots? :D I snapped a few yesterday just to see what I can do in 8 weeks for the AC and the view from behind was a bit scary!

So which of your shows are the closest to NYC?

Hope all is well with you. I was hoping to stay a little leaner during the off season but the bodyfat just crept up a little more than I wanted. Plus the original plan I had was to wait until the fall. However no time like the present. Besides I got Matt helping me so all is good


The first post is great. I realized this too after my first show. It's not the placing, it's the competition against one'self that drives a lot of us--the desire to improve and make progress.

That is exactly how I am approaching this. With the expecations and criteria of just being my best, I seem to be much more low key this time around. I am working as hard as ever, and certainly am preparing to win whatever shows I enter, but I don't need to win to consider myself successful. That is the difference these days :)


I know I missed a couple workouts but rather than back tracking, I will just go forward.

1-7-07
Shoulders (Rep Range) and Calves

Seated Barbell Press 4 sets of 8 @150
Side Lateral Raises 3 sets of 12 @25.
*** I use ultra strict form which limits the amount of weight I use, but it works for me so I stick with it.
Bent Over Lat. Raises 3 sets of 15 @30
Cable Laterals 2 sets of 20 @30

Cardio 30 minutes Elliptical + Calves

Diet and supplementation has been consistent throughout.

This is my second time through PRRS and my training weights have certainly increased this time around.

Noticeable fullness and thickness since starting the Activate/X-Factor stack.

The questions are already starting at the gym......."so bro what show you getting ready for. This is a good sign. I guess I am making some progress :)

[Sldge]

Your arms got much bigger. You really needed the off time but now that its over, hahahha.

[dvsness]

hahahha.

That sounds ominous.

[njmuscle66]

Your arms got much bigger. You really needed the off time but now that its over, hahahha.
Ugh I even listened to you and actually train them less than ever now. Sure wish my traps and chest would grow that easy :(


That sounds ominous.

Yeah I am really not sure how to take Matt's comment. Either hey fatty you better pick up the dieting or just wait until you see what I have planned for the next 16 weeks for ya! ;)

[Sldge]

That sounds ominous.
He dieted too long last year so he really did need the offseason and by laying off his arm training they got bigger. But now its about that time to start easing into his diet and we all know how much that sucks.


Ugh I even listened to you and actually train them less than ever now. Sure wish my traps and chest would grow that easy :(



Yeah I am really not sure how to take Matt's comment. Either hey fatty you better pick up the dieting or just wait until you see what I have planned for the next 16 weeks for ya! ;)

Really its more of a wait till you see what I have planned. I see a lot of sprinting in your future.

[Stonecoldtruth]

Really its more of a wait till you see what I have planned. I see a lot of sprinting in your future.

Ruh-roh Chuck, Matt has it in for ya.

I'm along for the ride.

[haiz69]

I'm in. Good luck Chuck.

[njmuscle66]

He dieted too long last year so he really did need the offseason and by laying off his arm training they got bigger. But now its about that time to start easing into his diet and we all know how much that sucks.


Really its more of a wait till you see what I have planned. I see a lot of sprinting in your future.

Actually the dieting is the easy part for me.......it is those darn carb loads that put me near a diabetic coma that suck. If I never see a bottle of White Grape Juice again it will be too soon LOL :)

I ran cross country in high school-I don't sprint ;). But you did hit on a key point. (Much like Vanessa, I hate when you are always right) Legs have to be tighter than they were last time... So like I said before on the phone. All you need to do is develop the plan..I will make sure it is executed to the "T"

[dvsness]

Actually the dieting is the easy part for me.......it is those darn carb loads that put me near a diabetic coma that suck. If I never see a bottle of White Grape Juice again it will be too soon LOL :)

Are you kidding? Carb up is the most fun I've had since birth.


Much like Vanessa, I hate when you are always right

It's annoying, isn't it?

[G Diesel]

Keep blasting sh*t Chuck... I'll be watching. Make us proud bro and keep inspiring. Peace, G

[njmuscle66]

Keep blasting sh*t Chuck... I'll be watching. Make us proud bro and keep inspiring. Peace, G

Good to see ya at the gym today G. Keep an eye on me and make sure I am not slacking, ok :)

[njmuscle66]

Well I have been battling a cold for the past couple days and it finally won out. Dropped my son off to school, called into work sick and snoozed for a couple extra hours today. Being home today made me realize even more so I am not cut out for this 9-5 stuff, LOL

Well two positives about today.

-Since I was not running from one meeting to the next today I was able to get all my meals in at their designated time
-After watching back to back episodes of Judge Joe Brown, Mathis, Judy and whoever else has a show, I realized that compared to the rest of the world, (or at least the derelicts that go on these shows) my life is pretty much in order :)

By 7:30 I was going stir crazy and was feeling a little better so I headed over to the gym for a back workout. Today was suppose to be a Shock Day, however still feeling a little under the weather, I just stayed with straight sets for back. Finished the night off with 25 minutes of moderate cardio.

As was mentioned by Matt(Sldge) , these first few weeks are more of a transistional phase. Last prep I tended to over diet some and certainly felt that I lost a little more muscle than I should, becasue of it. Considering I have been competing on and off for the past 15 years, I have a pretty good idea of what works for me, and an understanding of the time frame I need. I really wanted to nail it last year, so I basically dieted from jan-august, but it was over-kill, and I suffered a little in the process

Besides I have a high level of self discipline. I am able to function well on low carbs when required and once the prep starts in earnest I don't cheat, have cravings or deviate from the plan. Tunnel vision takes over

Observations.

After 2 weeks my weight is still hovering around 215 but I am noticeable harder (i might even dare say leaner), vascularity is improving, and actually got a little breathing room in my jeans now. I either had to tighten the waist or buy new jeans. And I didn't feel like buying new jeans ;)

Though I have ran Activate Xtreme before, this is my first time stacking with X-Factor, and the results have been VERY IMPRESSIVE thus far. Feeling very full, and strength levels continue to increase

It has been 2 weeks since I started so I will be getting some progress pics over the weekend.

Things will remain the same for the next few weeks. Looking forward to the release of Andrenalean, since that is something I am anxious to add to the stack.

[MattyH7688]

glad u r liking x-factor and act xtreme.. def the best non hormonal stack i have used

[G Diesel]

Good to see ya at the gym today G. Keep an eye on me and make sure I am not slacking, ok :)

Will do bro... I'll hold you accountable, but I expect you to keep an eye on me in return. You've got that look in your eye and are looking lean already, you're gonna do damage in your upcoming shows. Peace, G

[Gerry1251]

Much respect and good luck to you, Chuck. Can easily rattle some cages. Should consider Masters Nats, maybe for 2009.

[njmuscle66]

Much respect and good luck to you, Chuck. Can easily rattle some cages. Should consider Masters Nats, maybe for 2009.

Thanks for the feedback and I responded to your PM. 09 might just be a good possibility

[Gerry1251]

Thanks, Chuck. Hit you back. Take it a day at a time and see what happens.

[Tim Martin]

Good luck NJMuscle66. I have found that posting a pre-contest journal helps with motivation and really keeps you accountable with your discipline.

[njmuscle66]

Well it seems like as the week went on I got sicker not better despite my green tea and vitamin C regiment.

Today was scheduled to be Legs Shock but just was not up to it, so once again did straight sets. By Monday I should be back to full strength, but it was good to just get into the gym and do what I could. Finished up with 20 minutes cardio and abs.

Next saturday will mark 14 weeks which for me is when the "transistion" ends and we hit the ground running.

Presently weighing 213 which is a nice weight for me. I typically compete around the low 190's so it seems to be a good starting point. Attached are pics.

Starting at 14 weks out I will provide much greater detail. Training weights, daily macros, etc

I also want to do pictures every 2 weeks in the beginning and than weekly at the six week mark.

General Observations:
I am certainly ready to switch into full training mode. Making good choices nutritionial and cleaning up my diet quite nicely. Training has been going well and implementing cardio (especially HIT) is going to really improve leg cuts and overall conditioning. HIT is not something that I have done in the past

A few pics.
Comments, feedback and constructive criticism is much appreciated.

and finally

GO GIANTS!!!!!!
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0429.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0432.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0431.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0435.jpg

[G Diesel]

Guns are lookin' thick Big Chuck... Keep blastin' sh*t. Peace, G

[njmuscle66]

Well Saturday marked 14 weeks out from the first show I have targeted. There are several in a 5 week period, so if I feel I need more time I will just continue my prep. My goal first and foremost is to qualify for the USBF Nationals being held on June 21st. I have to place top two in a contest before that so I will hit one of the three shows on the schedule before. 14 weeks should be plenty of time but as the years go by, my body does not seem to respond as quickly. Food choices are going to be very basic. I will try to keep carbs in and moderate for as long as possible, however will most likely switch over to keto if my progress is slow.

Meal 1-8 eggwhites (2 yolks) 1 cup oatmeal
Meal 2-Protein shake w/ PB
Meal 3-6-8 0z chicken, 1 cup rice, 1 cup green veg
Meal 4-6 -8 oz chicken, 1 cup veg, 1/4 almonds
Meal 5-Protein shake w/PB
Meal 6-8 eggwhites, grapefruit (just because I like them LOL)

Supplements
-Activate/X Factor Stack
-10 grams BCAA preworkout, 1 serving Torrent PWO

Training
Going to stick with the PRRS program for a little longer, but adjustments might be made as time goes on or as Matt (DS owner) recommends :)

Cardio 20 minutes postworkout and 30 minutes on off days. We will see how this goes and it might need to be increased as weeks go on.

A part of me looks at some of the prep logs and where people are at 14 weeks out and I say Holy Crap, you are far behind and never going to make it bro. And if I was new to the sport I would be concerned since my body has not been progressing much over my "transistionary phase.

Note to Matty H- you lost almost 30 lbs in 2.5 weeks-YOU SUCK :)

Luckily I have keep detailed notes and progress pics over the years so I can go back and look at where I started and where I ended up. Based on past history I feel I am about where I should be.

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0446-1.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0445-1.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0441-1.jpg
http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0440-1.jpg

*** I am quite fair so thought the b&w would show up better but does not seem to make any difference. Still no cuts to be seen yet

[MattyH7688]

Note to Matty H- you lost almost 30 lbs in 2.5 weeks-YOU SUCK :)


hahahah :p

i feel 100x healthier and better

[Sldge]

Chuck in the workout what are the exercises that focus on the traps and upper back and where are they placed in the workout week. Your arms look tremendous. With the training system you are using can we use specific exercises or are they chosen based on the workout system?

[haiz69]

You are a montser chuck.

[dvsness]

GO GIANTS!!!!!!

:)


or as Matt (DS owner) recommends :)

I didn't know he recommended things. I thought he demanded them. :D


Luckily I have keep detailed notes and progress pics over the years so I can go back and look at where I started and where I ended up. Based on past history I feel I am about where I should be.


Old logs/journals help a LOT!

[Sldge]

:)



I didn't know he recommended things. I thought he demanded them. :D



Old logs/journals help a LOT!

HAHHAA, I can live with demands! Time to check your log.

[njmuscle66]

Chuck in the workout what are the exercises that focus on the traps and upper back and where are they placed in the workout week. Your arms look tremendous. With the training system you are using can we use specific exercises or are they chosen based on the workout system?

Dan used the same program in the past and we can talk more about it but basically.

I have been following a 2 on 1 off with the following bodypart groupings.
With 10-12 sets for major bodyparts

Chest Shoulders Arms (Shoulders and arms only get 6 sets each)
Back Traps,
Off
Legs,
Repeat

Any exercise can be used but I utilze mostly power movements in the low rep ranges and adjust accordingly. Machines and Dumbells for the higher rep ranges

Power
Reps are in the 4-6 range. Basic Compound Movements are used.
Rep Range-4 exercises with a defined rep range for each
Exercise 1: 5-7
Exercise 2-10-12
Exercise 3-13-15
Exercise 4-15-20

Shock
Supersets are utilized in the following fashion
Pre-exhaust/Compound Movement
Compound Movement/Isolation

Since I am prone to do more than less if left on my own, I tend to do better with a defined program rather than instinctive training.

My three main concerns at the moment is lack of chest mass, back width and TRAPS. This has been a problem throughout the years. Just one of my stubborn bodyparts. I am toying with the idea of pre-exhausting every compound chest movement. Maybe my shoulders and tri over-power the movement. I also want to ensure I hit back more so might need to put it first in the split in order to get more frequency.

As you and I have discussed I have sufficent mass in some bodyparts but others are lacking, and I am certainly not a complete physigue.

Upper Body/Lower Body, Full Body training. I am not tied to any one method. Whatever is going to get me where I need to be...that is what is most important.


Question-Too early to start a transdermal? Feel like I am carrying more than usual around my abs and as you know my lower back is always a struggle. Thoughts?

[njmuscle66]

Your arms look tremendous. With the training system you are using can we use specific exercises or are they chosen based on the workout system?

I need to get to a point where my arms are not tremendous because everything else is in equal balance. That will happen I just need to give it time. My son said he wants to do a show with me one day so I guess I have at least 7 more years. Just in time for the Over 50 class :)

[dvsness]

HAHHAA, I can live with demands! Time to check your log.

:o


I need to get to a point where my arms are not tremendous because everything else is in equal balance.

That's what I say about my ass.

[Sldge]

Dan used the same program in the past and we can talk more about it but basically.

I have been following a 2 on 1 off with the following bodypart groupings.
With 10-12 sets for major bodyparts

Chest Shoulders Arms (Shoulders and arms only get 6 sets each)
Back Traps,
Off
Legs,
Repeat

Any exercise can be used but I utilze mostly power movements in the low rep ranges and adjust accordingly. Machines and Dumbells for the higher rep ranges

Power
Reps are in the 4-6 range. Basic Compound Movements are used.
Rep Range-4 exercises with a defined rep range for each
Exercise 1: 5-7
Exercise 2-10-12
Exercise 3-13-15
Exercise 4-15-20

Shock
Supersets are utilized in the following fashion
Pre-exhaust/Compound Movement
Compound Movement/Isolation

Thoughts?

You need to change the order of the workouts.
Traps and back thickness
Legs
Off
Back width/ chest/ shoulders
Arms/ every other week off
Repeat

Here is what I would like to see, you will have to adjust the weights and this is the rough reps I d like to see but you may need a slight tweak based on the program. If something really doesnt work let me know and Ill see how it can be changed.

Traps and back thickness day
BB Shrugs rep range 3-6, 4-5 sets 2 minute rest
TBar rows rep range 5-7, 3-4 sets 2 minute rest
Cable rows
strt bar, palms up
pull to just below
nipples 8-10, 2-4 sets 1.30 minute rest
DB Shrig tri-superset

DB front 12-15 1 set total
DB side 12-15 no rest inbetween
DB rear 12-15 other then to switch DB.
------------------------------------------

Legs
Front BB Squat 8-10 reps, 3-4 sets, normal rest
Stiff legged deads 4-6 reps, 2-3 sets, normal rest
Walking DB lunges 15 steps each leg, 3 sets, normal rest
BB Squat 623 tempo, 12 reps, 1 set
Deep streching 8-10 minutes
------------------------------------------
Back width/ chest/ shoulders

Pull Ups as many as you can do at bodyweight, 3 sets
Inc BB/DB press 5-7 reps, 4 sets, 2 minute rest
Cable Pull down
Rev Grip
just inside
shoulder width 6-8 reps, 3 sets, 2 minute rest
Flat BB/DB press
whatever you didnt
use on the inc 8-10 reps, 2 sets, normal rest
Miltary Press 8-10 resps, 2 sets, normal rest
Chest DB flye stretch with light weight, hold for 20 sec and repeat 5 times
--------------------------------------------
Arm workout
Do whatever it is youve been doing but you will only do it every other week. Otherwise this is an off day and then you repeat.
--------------------------------------------

60gms Whey and 1 serv of Replenish or 30/35gms Vitargo within 30 minutes of finishing workout and then a solid meal 1 hour after that.

[njmuscle66]

You need to change the order of the workouts.
Traps and back thickness
Legs
Off
Back width/ chest/ shoulders
Arms/ every other week off
Repeat

Here is what I would like to see, you will have to adjust the weights and this is the rough reps I d like to see but you may need a slight tweak based on the program. If something really doesnt work let me know and Ill see how it can be changed.

Traps and back thickness day
BB Shrugs rep range 3-6, 4-5 sets 2 minute rest
TBar rows rep range 5-7, 3-4 sets 2 minute rest
Cable rows
strt bar, palms up
pull to just below
nipples 8-10, 2-4 sets 1.30 minute rest
DB Shrig tri-superset

DB front 12-15 1 set total
DB side 12-15 no rest inbetween
DB rear 12-15 other then to switch DB.
------------------------------------------

Legs
Front BB Squat 8-10 reps, 3-4 sets, normal rest
Stiff legged deads 4-6 reps, 2-3 sets, normal rest
Walking DB lunges 15 steps each leg, 3 sets, normal rest
BB Squat 623 tempo, 12 reps, 1 set
Deep streching 8-10 minutes
------------------------------------------
Back width/ chest/ shoulders

Pull Ups as many as you can do at bodyweight, 3 sets
Inc BB/DB press 5-7 reps, 4 sets, 2 minute rest
Cable Pull down
Rev Grip
just inside
shoulder width 6-8 reps, 3 sets, 2 minute rest
Flat BB/DB press
whatever you didnt
use on the inc 8-10 reps, 2 sets, normal rest
Miltary Press 8-10 resps, 2 sets, normal rest
Chest DB flye stretch with light weight, hold for 20 sec and repeat 5 times
--------------------------------------------
Arm workout
Do whatever it is youve been doing but you will only do it every other week. Otherwise this is an off day and then you repeat.
--------------------------------------------

60gms Whey and 1 serv of Replenish or 30/35gms Vitargo within 30 minutes of finishing workout and then a solid meal 1 hour after that.


I like it-thanks boss. Just a few questions.

Can I sub lunges off the Smith for walking lunges. I find it easier to balance and perfrom them that way.

Not really following you on the DB shrug Triset. what is a DB side shrug????????

Everything else looks good. In terms of grouping antagnostic bodyparts should I say do a chest exerices/than a back exericse and repeat Consider it my rest period or do you want a full 2 minute rest. Find it is a good way to keep pace and get more work in less time. But if you think it might take away from moving the most weight possible I will do straight sets

[njmuscle66]

For those who didnt see Sldge's post this is going to be my new workout split

Traps and back thickness
Legs
Off
Back width/ chest/ shoulders
Arms/ every other week off
(my arms tend to grow very easily and we are trying to bring them back in line with the rest of my physigue)
Repeat

Over the years I have done around 10 shows with pretty decent success however through that time has always prepped myself. Last show I starting working with Matt at 4 weeks out and he really helped me achieve a fullness to my physigue (while not spilling over) that I did not have in past years.
http://i173.photobucket.com/albums/w79/njmuscle66/oneweek.jpg

Each time I have the opportunity to talk to him I go away more impressed with his knowledge and background in supplementation and I am very excited to be able to utilize the various DS products as well as other supplements which we will be using over the next 16 weeks. This sport is about continious improvement and I am optimistic that the quality of my physigue will progress.

Life has been a little hectic. My 11 (nearly 12) year old son started with me at the gym over the last couple weeks. He has been asking about working out for quite some time, and though he is still too young for weight training, him and I have been doing cardio and core work 3-4 days per week, but it takes a good amount of planning and running around.

I pick him up at his Mom's after work and than we go to the local gym for our workout. Than I bring him back to his mom's house and I return to the gym for my weight training session if scheduled. I also make sure that I take in plenty of BCAA's during this time so as to not over train and my cardio is very moderate.

Starting next week I am going to switch my workout to the morning and just utilize the evening session as additional cardio. I just hate getting up in the morning but you do what you got to do.


Since I am in the middle of a training week I was not able to do the new split but did what I could. Next week will start the new split.

Incline Press 4 sets of 7 at 225
DB Press 2 sets of 10 at 80
Chest Stretch 40 lb DB 20 sec holds (5)
I really felt this and though I didnt ask Matt, figure this is similiar to the fascia stretching while people like John Parillio and Dante (Dogcrapp Training) advocate
Seated Military Press-2 sets of 145 for 10

Everyone has their own views on volume. I have always tended to lean towards the lower end of the specturm when it came to sets. In fact, when not looking towards contest prep, I am a strong advocate of Total body training programs like HST.


I have never been one to handle alot of weight.so my numbers are certainly not impressive by any stretch of the imagination
I consider myself deceptively weak and I tell people I am alot weaker than I look. :) It is not that I dont focus on compound movements or dont train hard enough, however great gains in strength have never been a strong suit for me. I focus more on strict form, TUT and mass gains and just leave my ego at the front desk when I come in. Besides I am not competing in powerlifting so as long as my training is effective and I am making progress, I don't worry about it

Diet has been really solid and I expect some decent progress to come over the next few weeks

[Gerry1251]

Good structure and density, Chuck. Excellent journal. Get in touch any time and good luck!

[Sldge]

I like it-thanks boss. Just a few questions.

Can I sub lunges off the Smith for walking lunges. I find it easier to balance and perfrom them that way.

Not really following you on the DB shrug Triset. what is a DB side shrug????????

Everything else looks good. In terms of grouping antagnostic bodyparts should I say do a chest exerices/than a back exericse and repeat Consider it my rest period or do you want a full 2 minute rest. Find it is a good way to keep pace and get more work in less time. But if you think it might take away from moving the most weight possible I will do straight sets

If you do a heavy enough weight that you fail in the rep range I listed you should need the 2 minte rest. Dont try to super set these, we will get into those later on. For now Id rather see more mass get added.

If you pick up DBs and they hang to your side, palms facing the side of your quad, shrug up. Front shrugs would be the DB in front, probably resting on your quads, shrug up, shoulders going slightly back. Back DB shrugs is the opposite of the front. So palms would face the glutes, shrug up, shoulders going slightly forward.
Tri-set means you do Front, Side, Back then rest. Like a Giant superset. You should get less reps on the rear shrug.

[Sldge]

Im cool with any type of stretch as long as its an extreme stretch. Ive seen some fantastic results with fascia streching, regardless if it was with an actual stretch or low dosed site injections of test prop. Since the shows are natural and the second is illegal we obviously wont be doing that.

[dvsness]

Tri-set means you do Front, Side, Back then rest. Like a Giant superset.

I remember those. :p

[Sldge]

I remember those. :p

HAHA, I thought you might.

[G Diesel]

Interesting split... Huge emphasis on traps. Looking forward to watching the transformation. Peace, G

[njmuscle66]

Interesting split... Huge emphasis on traps. Looking forward to watching the transformation. Peace, G

The emphasis is deliberate since it is a very weak part for me

[G Diesel]

The emphasis is deliberate since it is a very weak part for me

Oh yeah, obviously... Sldge putting it together, he definitely knows his stuff. Any thought of adding deads and some wide grip upright rows for thickness? Peace, G

[Sldge]

Oh yeah, obviously... Sldge putting it together, he definitely knows his stuff. Any thought of adding deads and some wide grip upright rows for thickness? Peace, G

Ive found that the farther out you place your hands the less emphasis it places on middle thickness for the back. Wider grip rows seem to get the insertion point better then middle of the back.

Deads are a favortie of mine but I want more thickness in the upper back over the next phase of training. If his lower to mid back got thicker without a bigger improvement in his upper back and traps it would make his waist appear blockier from behind and rear lat spread would look much less dramatic.

[G Diesel]

Ive found that the farther out you place your hands the less emphasis it places on middle thickness for the back. Wider grip rows seem to get the insertion point better then middle of the back.

Deads are a favortie of mine but I want more thickness in the upper back over the next phase of training. If his lower to mid back got thicker without a bigger improvement in his upper back and traps it would make his waist appear blockier from behind and rear lat spread would look much less dramatic.

Good point on the upright rows... My only thinking was that they bomb the traps but also the delts and this split seems somewhat light in terms of shoulder training, so maybe you "trojan horse" a little bit of extra shoulder stimulation in amidst the trap deluge.

As for the deads, Holding the weight at the top and exaggerating the contraction, standing up straight and rolling the shoulders back, seems to bring the midback, traps and rear delts into play.

Your strategic use of movements to bring up weak points is quite impressive though, shows a refined and experienced eye and is a realm in which I must defer. Peace, G

[Sldge]

Good point on the upright rows... My only thinking was that they bomb the traps but also the delts and this split seems somewhat light in terms of shoulder training, so maybe you "trojan horse" a little bit of extra shoulder stimulation in amidst the trap deluge.

As for the deads, Holding the weight at the top and exaggerating the contraction, standing up straight and rolling the shoulders back, seems to bring the midback, traps and rear delts into play.

Your strategic use of movements to bring up weak points is quite impressive though, shows a refined and experienced eye and is a realm in which I must defer. Peace, G

I love deads, huge fan of them. Its such a great movement that too many people over look or choose not to do because they are hard. Chucks shoulders arent really a weak point so by backing off training them as much (just like his arms) will also spark growth through rest and the less indirect work from other movements. In my exp. you can only bring up 1-2 body parts per season, anymore then that and you just dont see a big enough change for it to no longer be a weak point. The next six weeks should be really good.

[njmuscle66]

Well today was the first day of Sldge Training Phase 1. Nutrition has been very solid. If I dont have time for a meal, I make sure I get a whey shake w/ some peanut butter or a 1/4 cup almonds. It has been working out to three meals and three shakes (not including post workout)

Traps, Back Thickness

BB Shrugs 5 sets of 4-6 @ 315. Not impressive weight but I still want to focus on the movement and not just sling around the weights. As long as I get stronger incrementally in the movement, I will view that as progress.

T-Bar Rows 4 sets of 5-7 @ 4 plates. Probably going to break down and go see a chriopractor. My back has been bothering me for some time. Not to the point that I can't train but something is just not right

Straight Bar Cable Rows 4 sets of 8-10.

Throughout the years I pretty much always pulled to the belly button. Just something that was always drilled in my mind. Pulling higher certainly hit mid back more. I have at times done this movement with a rope but not consistently as I will be for the next six weeks.

DB Shrugs
Used 80 lb DBs. Probably could go a little higher and will next time. For the rears I had to drop to 70's. All in all a very good workout.

I am going to pick up a Iron triathalon watch this weekend since the have a count down feature and will be consistently timing my rest periods now. I actually have a tendency to rest not enough rather than too much.

Comments:
Though I have always know traps and mid back were a weakness, like most people, I continued to focus on my strengths rather than correct something that is lacking. I guess that is just human nature. I think that is the primary benefit of working with someone that you trust will bring out the best in you. The thinking and planning is left to someone else and all that is left up to the athlete is to execute the plan :) I am looking forward to it

BTW-I hate GNC
Was taking my son to the movies so I stopped in there to get a bar. The guy had no clue what a VPX bar was so I said I will just take a Met-rx Bar. And the conversation went something like this.

GNC Drone-
Well what are your goals? You know we sell the Met-rx powder. Let me show it to you.

Me-Actually I am just looking to get a bar before the movie. (It is right next to the store)

GNC Drone-Oh so you don't work out at all?

Me-I actually get all my stuff online at a substantial savings over the exorbitant prices found here and which individuals who don't know any better pay. I also compete and am sponsored by a supplement company so I think I have all my needs covered. Right now the only goal I have is wanting to pay for this bar so my son and I are not late for the movie.........:)

He really didn't say much after that LOL

[Elliptical Envy]

LOL @ that GNC conversation. That is hilarious!

[Sldge]

Well today was the first day of Sldge Training Phase 1. Nutrition has been very solid. If I dont have time for a meal, I make sure I get a whey shake w/ some peanut butter or a 1/4 cup almonds. It has been working out to three meals and three shakes (not including post workout)

Traps, Back Thickness

BB Shrugs 5 sets of 4-6 @ 315. Not impressive weight but I still want to focus on the movement and not just sling around the weights. As long as I get stronger incrementally in the movement, I will view that as progress.

T-Bar Rows 4 sets of 5-7 @ 4 plates. Probably going to break down and go see a chriopractor. My back has been bothering me for some time. Not to the point that I can't train but something is just not right

Straight Bar Cable Rows 4 sets of 8-10.

Throughout the years I pretty much always pulled to the belly button. Just something that was always drilled in my mind. Pulling higher certainly hit mid back more. I have at times done this movement with a rope but not consistently as I will be for the next six weeks.

DB Shrugs
Used 80 lb DBs. Probably could go a little higher and will next time. For the rears I had to drop to 70's. All in all a very good workout.

I am going to pick up a Iron triathalon watch this weekend since the have a count down feature and will be consistently timing my rest periods now. I actually have a tendency to rest not enough rather than too much.

Comments:
Though I have always know traps and mid back were a weakness, like most people, I continued to focus on my strengths rather than correct something that is lacking. I guess that is just human nature. I think that is the primary benefit of working with someone that you trust will bring out the best in you. The thinking and planning is left to someone else and all that is left up to the athlete is to execute the plan :) I am looking forward to it

BTW-I hate GNC
Was taking my son to the movies so I stopped in there to get a bar. The guy had no clue what a VPX bar was so I said I will just take a Met-rx Bar. And the conversation went something like this.

GNC Drone-
Well what are your goals? You know we sell the Met-rx powder. Let me show it to you.

Me-Actually I am just looking to get a bar before the movie. (It is right next to the store)

GNC Drone-Oh so you don't work out at all?

Me-I actually get all my stuff online at a substantial savings over the exorbitant prices found here and which individuals who don't know any better pay. I also compete and am sponsored by a supplement company so I think I have all my needs covered. Right now the only goal I have is wanting to pay for this bar so my son and I are not late for the movie.........:)

He really didn't say much after that LOL

That is really funny. Chuck if your back bothers you too much with the t bar rows I can find another movement. I was busy with Adrenalean samples so Ill work on your outline on Tuesday.

[Sldge]

What movie did you see?

[njmuscle66]

That is really funny. Chuck if your back bothers you too much with the t bar rows I can find another movement. I was busy with Adrenalean samples so Ill work on your outline on Tuesday.

Nah the back is just a slight annoyance. I use to get adjusted periodically in the past and found it helped. My insurance covers it with a small co-pay so just going to go back as a preventive measure


What movie did you see?

Meet the Spartans (His choice). I am sure an 11 year old would think it was hysterical (he did) but for me it was about as interesting as watching paint dry. It was BRUTAL, just thankful it was not very long.

Next movie I want to see for me is There Might be Blood. It is up for best picture.

I tend to rent a lot of videos but I pretty much take Tyler to anything that he is interested in and is within his age group.

[njmuscle66]

Leg Update for 1/29

I am finally on the Sldge split phase one-so it was leg day

Front Squats 4 sets of 8-10 @ 225. Felt pretty rested so was one of the better workouts that I have had in awhile. Also started keeping a journal and will incrementally increase the weight each workout

SLDL 3 sets of 4-6 @ 275-Felt better than the last time I did them. No tightness in the back.

Walking Lunges 4 sets of 15 with 40's. Still working on my balance when doing them. I probably should be going heavier. Might switch to using a barbell or just do them off the Smith in the future

Barbell Squat with a 6-2-3 cadance. One word. Humbling. I am not a powerlifter by any stretch of the imagination but I have been up over 500lbs for a max in that past. 225 with the tempo described above and my legs were SHOT. I actually have always liked squatting last because it takes a while for me to warm up and my joints to get loose and by pre-exhausting the quads I can use less weight and get more out of it.

Now on to TODAY 1-30

Just a total cluster f**k of a day all around.

My son's school was having a lunch time event so I headed over. I knew my diet was going to be a little spotty today because of it. But I figured how much harm can a whole wheat roast beef hoagie do. It wasn't the hoagie but it was the honey barbaque chicken strips, fries and Reese's Peanut Butter cake served at Friendly's that was my undoing. Well that was after the huge blow up I had with the ex wife. Just alot of stress at work and in other parts of my life and it pretty much just boiled over today. I guess in dieting terms we would just call today a refeed :)

Have a doctor's appointment tomorrow to have him look at my back and probably going to have him run some blood work. Just have a twinge in my back that flairs up every once in awhile I have a pretty good awareness of my body and how it responds and things just dont seem to be progressing as they have in the past. Discounting today's debacle I have been pretty much spot on with my diet and training and well I just can't put my finger on it exactly but just don't feel right. Work stress is probably a large issue but that should lessen in the next couple weeks. Just will feel better after having some blood work done.

[MattyH7688]

hope everything turns out well at the doctors..

are you still carb cycling or are you on the palumbo diet now?

[njmuscle66]

hope everything turns out well at the doctors..

are you still carb cycling or are you on the palumbo diet now?

Not really sure I can classify what I am doing at the moment LOL.

Just really searching for the focus and drive needed to piece together the 3-4 months that is needed to reach contest shape. I go back and forth between hey competing was fun, I did ok and I know what it is like so why not at this point in life just focus on being "in shape" and Dude get your a** in gear you have some unfinished business. We will see what the next few weeks bring and pinpoint and exact show at that point

[Sldge]

He is more on a breaking in period to a soon to be very low carb diet. Chuck has great dedication and when in full blown contest mode he will not cheat. But i dont want him over dieting for this show, so he will ease in to the lower carbs which will also allow him to add a little more muscle before the fat stripping really begins.

Chuck no go on the smith machine lunges, its either DBs or BBs. I want you off balance I dont want the structure of the smith. Front squats would be different but for lunges i want you going up and down the rows just like Ronnie.

[njmuscle66]

He is more on a breaking in period to a soon to be very low carb diet. Chuck has great dedication and when in full blown contest mode he will not cheat. But i dont want him over dieting for this show, so he will ease in to the lower carbs which will also allow him to add a little more muscle before the fat stripping really begins.



hmmm I actually like how you worded that. It actually makes it look like my eating binge was calculated and part of the plan. Can I make you my public relations consultant as well as my prep coach? :)

Notes on my trip to the Doctor.

He had a very impressive sounding name for my issues but it basically translates to muscle tightness within the lower back. Got a referral to a chriopractor and will start treatments just as a preventive measure. Also getting some blood work to make sure things everything is normal. Wish I would have gotten blood work done a couple months ok when I first started my Activate Xtreme. Since this would have been great feedback.

Yesterday was just a blip on the radar screen. Diet is back on track!

[njmuscle66]

Well today was arm day. Within the new program I only train them every other week and though it is difficult to focus on weaknesses rather than strengths it is what I need to do for total balance. Over the years my arms have always been one of my better, if not best bodypart. Even in high school I always had good definition, tricep thickness, etc. It does not come down to any crazy training routine either. I have always just stuck with 8-10 total sets with very moderate weight. I just wish my other bodyparts responded as well :(

Here is a pic of me from the early 90s when I first started competing. 170 lbs soaking wet and those were the days of people using just protein, creatine and aminos to prepare for natural shows. Prohormones, designer steroids, Test boosters didn't exist............And check out the Crazee Wear LOL

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/cm.jpg

On to today's workout.
Popped a couple of Adrenalean and I was ready to go.

Quick digression...........I was able to beta test this during its development and Designer certainly has a winner in this one. Appetite Supression is quite noticeable and though yesterday was a very stressful day in the office, I actually felt much calmer in dealing with issues around the office than previously. If it helps me lose this spare tire around my waist as well as I expect it to-Well than it will be a trifecta

Triceps-
DB Lying Tricep Extensions 3 sets of 10-12 @45
I found using DB's much easier on my elbows and it really allows me to focus on the movement.

Cable Tricep Pushdowns w/ Straight Bar
4 sets of 10-12 @150

Tricpe Dip Machine
3 sets of 15 3 plates each side.

Preacher Curl Machine
3 sets of 8-10 @110

DB Curls
3 sets of 10-12 @ 40

30 minutes of cardio


Just a few pics. Feeling too out of shape for the time being so this is the best I can do until my bf comes down a tad

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0453.jpg

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0452.jpg

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/100_0451.jpg

and last but not least

http://i173.photobucket.com/albums/w79/njmuscle66/2008%20Prep/untitled.jpg


Go Giants

[MattyH7688]

i lol'd at the zoobas in the old pic :p

[njmuscle66]

i lol'd at the zoobas in the old pic :p

Hey I was totally cool back than. Luckily I have no pics from the Hot Skin Spandex shorts Quad workouts LOL.

[MattyH7688]

Hey I was totally cool back than. Luckily I have no pics from the Hot Skin Spandex shorts Quad workouts LOL.

LOL oh lord.. what were they thinking back then with their fashion trends

[jjdrum06]

i realize this is a bit of a late sub, but good luck, chuck.

i am curious to know what shows you're planning to compete in...

[Gerry1251]

Looks like you're doing really well. Much luck and keep it going.

[dvsness]

I love that old pic! There are a few guys at my gym that won't retire that outfit. :p

[jjdrum06]

any updates??

[Rodzilla]

any updates??

recovering from an awesome weekend most likely.

oh yeah...IN:D

[G Diesel]

What is the deal big man? When does the natural mass assault begin? Peace, G

[haiz69]

The people want updates chuck!

[Rodzilla]

I've seen Chuck on the boards a few times but last I heard he is getting pretty weighed down by work...of course I will let him be the one to fill us in:o

[njmuscle66]

ok so let me try to get everyone up to date.
My lower back strain has not gone away and in fact has gotten even worse. Have been going to the chiro 2-3 times per week and training around it. Yesterday I thought it would be a good time to start deadlifting again. Warming up at 225 I felt pain/spasm etc and that was the end of my deadlift workout. I am actually going to get x-rays this week (which I probably should have done from the start) I really can't put my finger on what happen but it certainly has been impacting my training recently.

Additionally this is also peak time at work. 10-12 hour days will become the norm for the next couple months, if not longer. Though not impossible, not really conducive to contest prep.

So needless to say there really is not much contest preparation going on at the moment :) and it looks like I will be targeting shows in the Fall rather than the Spring. The bright side is it will allow me additional time to improve.

[G Diesel]

ok so let me try to get everyone up to date.
My lower back strain has not gone away and in fact has gotten even worse. Have been going to the chiro 2-3 times per week and training around it. Yesterday I thought it would be a good time to start deadlifting again. Warming up at 225 I felt pain/spasm etc and that was the end of my deadlift workout. I am actually going to get x-rays this week (which I probably should have done from the start) I really can't put my finger on what happen but it certainly has been impacting my training recently.

Additionally this is also peak time at work. 10-12 hour days will become the norm for the next couple months, if not longer. Though not impossible, not really conducive to contest prep.

So needless to say there really is not much contest preparation going on at the moment :) and it looks like I will be targeting shows in the Fall rather than the Spring. The bright side is it will allow me additional time to improve.

Once you get that back squared away it is time to get big and strong... You're gonna make a big impact in the Fall, Chuck. Even with the long work days, if you can find time for 3-4 workouts a week and get all of your meals in, there is no reason you can't make progress. Peace, G

[Sldge]

So needless to say there really is not much contest preparation going on at the moment :) and it looks like I will be targeting shows in the Fall rather than the Spring. The bright side is it will allow me additional time to improve.

Thats a good thing.

[dvsness]

Chiropractor yet?

[njmuscle66]

Chiropractor yet?

been going 2-3 times per week. Might try accupunture next-serious