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Most Muscular
03-26-2006, 06:37 PM
They say every journey begins with a few steps.... while my steps seem to be dragging already and the journey's just begun!

When I last competed it was in 2003 and I was 47 years old. I took 1st place in the Lightweight class of the Over 40 Men at the NPC Masters Nationals held in Pittsburgh, PA. Like many who have competed when it's all over you say "never again", but I suppose in the back of my mind I considered what I would think once I turned 50 and would be able to compete near the bottom of an age class instead of near the top.

The 2003 journey was a very harsh one as halfway through my 22 week contest diet I had a serious relapse of a pinched nerve in my neck which required me to hobble through the last 11 weeks in pain and decreased strength which also made me lose a lot of muscle mass in the process. I also learned some new things about my body and how it reacted to carbs and fats and I wanted to use this knowledge to push my physique to places it had not yet seen, yet I have always had envisioned.

My goals for the last few years have essentially been to be injury free. It's also my biggest goal for the next 17 weeks. I finally hit the wall about a year ago and found my gains weren't really coming like they used to (strength wise), and in fact they were starting to slowly dip. I knew this day would come sometime but it can be a hard blow to one's ego when it does finally happen. Oh God... have I become a mere mortal now?

Time to suck it up and realize it's all part of this getting old process. It can't go on forever and I felt I finally reached my natural potential, but instead of feeling sorry for myself (okay, I did feel sorry for myself a bit), I decided to refocus my training to "feeling" the muscle more during training instead of attempting to push the heavier weights all of the time. I still feel however, that using heavy weights is the basis for building a sturdy structure and will lift as heavy as I can, although I will not be surpassing my past accomplishments. It just came to the point where I had to accept what I could or couldn't do.

Anyway... during the last couple of years I've had it in the back of my mind to return to the stage in 2006. The thought was even more exciting when about 5-6 local guys also stated they were going to make the trip to Pittsburg to compete also. It's always nice to have others around for support. Unfortunately the list of fellows making the trip is dwindling for one reason or another.

I had hoped that in these three years I could have packed on some more muscle, but my neck injury caused a serious blow to the muscle structure of my left side tricep and pec. I did have surgery in the fall of 2003 to repair the pinched nerve but there is little hope of my tricep regaining it's previous potential.

I was however able to put on an additional 10-12 pounds of weight from my previous high. The bad news is that I am now realizing it wasn't all such good weight! Such is the cause for the heavy ladden steps....

Most Muscular
03-26-2006, 06:50 PM
I was hoping to move up a weight class this time (to middleweight) as the guys at the small end of the line typically don't get much of a look no matter how good they look. This is even more important when you realize that not only the Over 40 Overall winner gets his IFBB Pro Card but the Over 50 Overall winner does too! And I have the opportunity to compete in both classes, thus doubling my chances if I can get a good look from the judges and bring the right package to the stage.

In the past I have competed on the National stage as a (under 143 lbs)bantamweight (NPC USA 1st BW 1998, NPC Nationals 2nd BW 1999) and as a (143 - 154 lbs) lightweight (NPC Masters Nationals 2003). Competing as a bantamweight was a real struggle in trying to make weight and it was a blessing in 2003 to not have to worry about making weight by competing as a lightweight (I weighed in at 152 lbs). I was hoping to get my weight up to 200 lbs this winter but I just couldn't eat anymore. I was trying to stuff myself with protein and food but I just could not gag it down anymore. Some people think gaining weight is easy. Try it once.

I did get up to 192 lbs. which is pretty heavy considering I'm only 5'-2" tall.

I started dieting last weekend figuring I usually would end up getting close to contest shape four weeks early so I cut 4 weeks out of my contest prep time to try and add a little more time to gain some weight. That was a big mistake. I now realize that I am carrying a lot more of my weight "in the middle" than I ever have before and I'm going to have to work my butt off to get into contest shape by mid July.

So last weekend I started logging my food and jumping on the eliptical machine every morning before work. In past contest prep I started dropping my calories and when I reached a plateau I then added cardio to jump start my metabolism. This time I'm starting right off with 6-7 days of cardio and a modest drop in calories. I'll also start cycling my carbs. Today I've had 30 grams.... another reason for dragging feet.

Most Muscular
03-26-2006, 06:55 PM
I have started to realize that my actual muscle gains from 2003 to present probably haven't been that much although I'm starting about 10-12 lbs heavier than I started then.... I think I may be somewhat fatter now. My hopes of competing as a middleweight don't look so good now. If the Masters Nationals had a welterweight class (154-165) I think I'd fit well into that but as far as I've heard they won't be inserting this class into this show. That means I'll have to try and suck it up the last week to drop down. This will be even more complicated if I decide to do the local State show the weekend before the Nationals! I've never done back to back shows so I don't look forward to depleting/loading/and depleting again.... Can it be done? We'll see....

Most Muscular
03-26-2006, 07:05 PM
I really hesitate to post some pics but perhaps you'll understand my frustration (and hopefully my future satisfaction) of making the necessary transition by July.

Here is a picture of what I looked like at the start of my diet in 2003 weighing about 178 lbs and 152 pounds on the day of the show.

Most Muscular
03-26-2006, 07:07 PM
This is what I looked like yesterday at about 188 lbs.

Do you think I'll get down to where I need to be?

Mr. Someday
03-26-2006, 07:40 PM
MM- if I can drop 50#'s of fat in 18 weeks, I think you can make your weight as well. Took alot more low days for me than I would of liked, but that's what I get for eating whatever I felt like for months on end.

I'm definitely subscribing to this thread....we could all learn a lot following your progress!

CROWLER
03-26-2006, 09:29 PM
Well from trying to piece together the diff posts it looks like in 2003 you dieted from that pic to contest in 22 weeks and you now have approx 16 weeks to diet down from where you are at now?


CROWLER

Hibiscus09
03-27-2006, 03:51 AM
Good luck to you, MM! :) I think you can do it!

NashvilleBound
03-27-2006, 04:41 AM
After hearing from a few people lately that I am at the end of 'your building time at 42" or " dont you wish you would have started 15 years ago?" I can read into all that...... your story at 50 is very inspiring. You look great...keep it up.

never2late
03-27-2006, 06:15 AM
You certainly have your dieting/cutting down to a fine science.

The question is: if you were in the exact same position and same timeframe that you are now back in 2003, would you still have made it? I think you would have -- and I expect that you will once again (even with a few extra lbs. and a few less days).

Absoultely astonishing physique -- both off and on-season.

Best of luck. You know we're all pulling for you.

jaguarr
03-27-2006, 07:03 AM
If anyone can do it, it's you, Randy. I'll be definitely interested to watch your progress on this and see the things you're doing to make it happen for yourself. Good luck!

jag

Most Muscular
03-27-2006, 08:37 AM
Thank you for all of your encouraging words. I'll try and keep anyone who is interested in following my progress with updates as the prep continues.

For anyone who has attempted to gain muscle mass or to lose (not loose) fat you have all realized that your diet is one of, if not thee most important factor in your success or lack thereof. While I always harp on people about this fact I should at times remind myself that I should remember that myself (do as I say, not as I do).

My attempt at gaining muscle mass consisted of eating as much protein as possible in the last few months which soon became a dreaded chore to the point that recently I have started to gag on trying to down another chicken breast. Panic sets in when I realize I have many months of such eating to encounter. I have tried grilling it, baking it, chopping it up into little pieces and hiding it in my food, but it's still difficult for me to swallow at this point. Any suggestions others have to offer I'd be willing to try.

I work for an engineering firm and typically sat at my desk during the day with my small fridge at my feet and the opportunity to eat when I wanted to. In the last year I have been out in the field more observing some construction projects which has taken me away from my comfortable surroundings. Being on the road makes dieting somewhat more challenging in the fact that you must take your food with you and at times have to eat it cold. Long meetings can also find me trapped without the opportunity to eat.

I have tried switching up my protein sources to include fish but fish isn't very good when eaten cold. This weekend a guy at the gym brought in two venison roasts and a few venison steaks for me which I put in the crock pot for 8 hours yesterday. mmmmm.... now that's a lean red meat which I could live on. It looks like I'll have to keep my eye out for some road kill.

I have also tried adding more meals throughout the day in an attempt to speed up my metabolism. I've always found that this is one of the best ways to get lean while still being able to keep your calorie intake somewhat higher than normal for dieting purposes. My normal 5-6 meals per day will now be bumped up to 8+ meals per day. This week I'll also start adding more veggie meals to the diet to speed things up a bit. I also try and get most of my calorie intake from real food instead of from protein shakes although with my new work schedule this may not always happen this year.

My cardio at this point is 20-25 minutes of cardio on my eliptical machine (Octane Fitness Model Q-35) going as fast I can on a low level setting. I attempt to beat my previous days calories burned every day. So fat it's all been good. I do my cardio at 5:30 a.m. on an empty stomach and find that this process keeps me burning calories well into the morning. The low resistance level will help preserve my leg muscle mass but will allow me to go much faster and get my heart working hard.

nuff said...

jaguarr
03-27-2006, 08:44 AM
I hear you on eating so much that you gag, man. I sometimes hit that point as well, not a fun feeling. Keep us updated. I find contest prep threads by guys who know their **** to be fascinating and informative.

jag

Mr. Someday
03-27-2006, 08:51 AM
Randy - have you tried ff ground turkey? I live off of this stuff along with Red Hot. I mix it with brown rice, sometimes a very small bit and other times a cup or two, depending on whether its a low, medium or high carb day. I eat it cold and it tastes great.

I also eat alot of eye round steak on low days as it is nealrl as lean as chix breast. I've read figures as low as 4g of fat/3 oz., which is only 1g more than white chix breast is listed at. I buy the roasts, trim everything off of it, and then slice up my own steaks.

I hate chix with a passion!!

Most Muscular
03-27-2006, 09:22 AM
Randy - have you tried ff ground turkey? I live off of this stuff along with Red Hot. I mix it with brown rice, sometimes a very small bit and other times a cup or two, depending on whether its a low, medium or high carb day. I eat it cold and it tastes great.

I also eat alot of eye round steak on low days as it is nealrl as lean as chix breast. I've read figures as low as 4g of fat/3 oz., which is only 1g more than white chix breast is listed at. I buy the roasts, trim everything off of it, and then slice up my own steaks.

I hate chix with a passion!!

I used to eat ground turkey quite a bit years ago but haven't tried it lately... perhaps with it being something "new" it'll be like a big treat for me! Thanks for the idea!

I also like red meat and typically consume lean portions throughout my prep diet until some who avoid red meats.

Last week I made up a big bowl of brown rice, scrambled eggs, and chicken chopped up (nearly to dust so I wouldn't taste it) and added a little ketchup to the mix while eating it. It tasted okay but kind of bland.

One of my favorite recipes from the past is scrambled eggs with chopped up green peppers, onions, and lean deli roast beef... mmmmmm

nuff said... (I gotta eat again)

ms_mac
03-27-2006, 09:36 AM
Another option is ground buffalo meat. It is extemely lean and very high in protein. I eat this every night...just put meat in a big fry pan sprayed with Pam, and then I add zucchini, onions mushrooms, peppers, tomatoes and fry until the meat is cooked and veggies are tender crisp, then I add about 3 cups of spinach, and stir it up until the spinach is wilted. Then I usually add about 1\4 cup of salsa or s few dashes of Franks. Yummy! This is one meal that I really look forward to every day.

Most Muscular
03-27-2006, 10:37 AM
Another option is ground buffalo meat. It is extemely lean and very high in protein. I eat this every night...just put meat in a big fry pan sprayed with Pam, and then I add zucchini, onions mushrooms, peppers, tomatoes and fry until the meat is cooked and veggies are tender crisp, then I add about 3 cups of spinach, and stir it up until the spinach is wilted. Then I usually add about 1\4 cup of salsa or s few dashes of Franks. Yummy! This is one meal that I really look forward to every day.

I'll have to check our local supermarkets to see if any of them handle buffalo meat. It also sounds like a good alternative to chicken.

Mr. Someday
03-27-2006, 10:50 AM
I'll have to check our local supermarkets to see if any of them handle buffalo meat. It also sounds like a good alternative to chicken.


Buffalo meat is pretty good with Red Hot too! Not as lean as ff ground turkey, but a nice treat to have in the evening when carbs are reduced to veggies only.

justtryn
03-27-2006, 11:01 AM
Good luck to you MM! I'm sure you'll get to the place you want to be.

On the ground turkey - IMHO that the product you buy today is much better tasting than what you used to get in the stores. Not sure why, but the ground turkey I bought 15 years ago was, well, disgusting. Now, I don't know what I'd do without it! Maybe it just maturing taste-buds.

Being from Minnesota, can you lay your hands on some Elk meat? That might be a good "treat" as well.

Just out of curiosity, what BF percentage (ball park #) are you in the before and after pics?

Most Muscular
03-27-2006, 12:13 PM
Just out of curiosity, what BF percentage (ball park #) are you in the before and after pics?

I haven't had my BF done since I started bodybuilding some 13 years ago. What do you figure it was?

btw... I took that "bulked" pic at the beginning of my diet in 2003. I've known Lonnie Teper (a writer for Ironman magazine and MC of many Pro and amateur shows) for some years and when I mentioned my ambitions for 2003 he suggested I send him a pic of myself. Well, at the time I felt "huge" so I sent him the pic and it ended up appearing in his column in the spring of 2003. By that time I had leaned out and looking at that picture of myself looking like a big cow I wondered to myself "what the hell was I thinking when I sent that pic in?"

Most Muscular
03-27-2006, 12:33 PM
One other problem I have again encountered this time around is my intolerence to thermogenics. Before ephedrine was banned I stocked up on some Thermo Gen II which I had used in the past. These are very powerful thermogenics and its always taken me a bit of time for my system to get used to them working internally. This time around it seems to be taking that much longer, perhaps because I haven't used them on a regular basis for some time.

I've started with a low dosage spaced out as far as possible but still experience flu like symptoms... fever, chills, and general yucking feeling. While they work I wonder if there are other things out there that many of you have had success with and without these types of side effects. I've read some posts of success with Lipo-6 but have not tried this product yet. Any suggestions?

jaguarr
03-27-2006, 01:28 PM
One other problem I have again encountered this time around is my intolerence to thermogenics. Before ephedrine was banned I stocked up on some Thermo Gen II which I had used in the past. These are very powerful thermogenics and its always taken me a bit of time for my system to get used to them working internally. This time around it seems to be taking that much longer, perhaps because I haven't used them on a regular basis for some time.

I've started with a low dosage spaced out as far as possible but still experience flu like symptoms... fever, chills, and general yucking feeling. While they work I wonder if there are other things out there that many of you have had success with and without these types of side effects. I've read some posts of success with Lipo-6 but have not tried this product yet. Any suggestions?


Interesting that you bring this up, as I was doing some reading yesterday about some of the thermogenics and various stacks that people have been using, as I've batted about the idea of doing a short cutting cycle. I read some very good things about Sesamin/Sesathin + CLA, and many folks said that stacked well with Lipo-6 or an EC stack or both. I was more interested in things that were stimulant free (which Sesathin/Sesamin and CLA are) since I have to take my adrenal stress into account. At any rate, there's a couple of things for you to read up on. Lot's of good articles here on BB.com and on other parts of the web about Sesamin or Sesathin (essentially the same thing, but slightly different variations from different companies) and CLA. Good luck!

jag

Mr. Someday
03-27-2006, 02:06 PM
One other problem I have again encountered this time around is my intolerence to thermogenics. Before ephedrine was banned I stocked up on some Thermo Gen II which I had used in the past. These are very powerful thermogenics and its always taken me a bit of time for my system to get used to them working internally. This time around it seems to be taking that much longer, perhaps because I haven't used them on a regular basis for some time.

I've started with a low dosage spaced out as far as possible but still experience flu like symptoms... fever, chills, and general yucking feeling. While they work I wonder if there are other things out there that many of you have had success with and without these types of side effects. I've read some posts of success with Lipo-6 but have not tried this product yet. Any suggestions?


I'm assuming you're already using green tea, but have you tried Yohimbine? I never got the shakes from it and it is great at targeting stubborn estrogen based fat deposits (like in the hips and glutes). You need to get pure yohimbine though and not yohimbe. Yohimbe only contains about 2% yohimbine in it, rendering the stuff virtually useless. Take 20mg spaced out evenly over 4 servings each day since it has a short half-life.

Most Muscular
03-27-2006, 05:36 PM
I'm assuming you're already using green tea, but have you tried Yohimbine? I never got the shakes from it and it is great at targeting stubborn estrogen based fat deposits (like in the hips and glutes). You need to get pure yohimbine though and not yohimbe. Yohimbe only contains about 2% yohimbine in it, rendering the stuff virtually useless. Take 20mg spaced out evenly over 4 servings each day since it has a short half-life.

I've also heard that Yohimbine can er..... help us elderly gentlemen become, how should I say.... get up for the moment(s)....

As Wood Allen said "The difference between sex and death is that with death you can do it alone and no one is going to make fun of you."

Most Muscular
03-27-2006, 05:40 PM
I'm assuming you're already using green tea

No I have not tried Green Tea, although my wife drinks it once in awhile... I do however drink at least 1-2 gallons of sugar free lemon ice tea every day... I have a hard time trying to drink a lot of water (again, do as I say, not as I do) and tea goes down very easily. I know I'm not getting the results of the Green Tea but the caffiene in it also helps speed up my metabolism.

ChocoChick
03-27-2006, 05:50 PM
I really hesitate to post some pics but perhaps you'll understand my frustration (and hopefully my future satisfaction) of making the necessary transition by July.

Here is a picture of what I looked like at the start of my diet in 2003 weighing about 178 lbs and 152 pounds on the day of the show.

Wow! Given what you did then, I have no doubt about your abilities to do it now. :)

Mr. Someday
03-27-2006, 05:51 PM
That is also true about yohimbine, but I'm not sure how effective it is in that regard! I happen to be married to someone I like to refer to as "human viagra", so I've never really needed any extra boost! lol

Good way to get down a gallon of water a day is to steep a teapot of green tea overnight (about 4-5 tea bags), then pour it into an empty gallon container and add water. Tasty and good for the metabolism. I also take green tea tabs as well. They are a no-brainer IMO as they raise your metabolism about 4%, have no ill side effects and provide you with other important health benefits.

ChocoChick
03-27-2006, 06:04 PM
Good way to get down a gallon of water a day is to steep a teapot of green tea overnight (about 4-5 tea bags), then pour it into an empty gallon container and add water.

This is exactly what I do :) I can't drink plain water for some reason. Also, there are so many flavored green teas you are bound to find one you like. My current favorite is a raspberry green tea to which I add some lemon juice. Yummy :)

never2late
03-27-2006, 06:29 PM
Funny you should mention Pittsburgh in your posts . . . I'm sitting in a hotel room in Pittsburgh as I write this (deadlifts at home in the morning, then a five-hour drive out in the afternoon).

In any case, I'm looking forward to heading home tomorrow (five hour drive back, then cardio in the evening). It's a great thread to read sitting here before hitting the sack.

I know I'll get some REAL odd looks for saying this, but -- don't totally write pork out of the picture either. I truly believe that out of all of the so-called "standard" meats in the supermarket, pork has made the most vast improvements. Especially with leanness. It's not the same pork from even 10 years ago -- and definately not the same as the fatty pork from 20 years ago.

Just a thought (I must be hungry).

a1maverick
03-27-2006, 07:10 PM
Randy, glad to see this thread. Losing strength and fighting injuries has been difficult for me to accept also this past year . I am sure you will show well. Good luck!

Flynn
03-29-2006, 12:57 PM
This is what I looked like yesterday at about 188 lbs.

Do you think I'll get down to where I need to be?

With the knowledge and understanding that you have of your body and the added bonus of having already done it, I think you can get there but it always seems harder the second time around! It should be an interesting journey - good luck!

Most Muscular
03-29-2006, 03:30 PM
With the knowledge and understanding that you have of your body and the added bonus of having already done it, I think you can get there but it always seems harder the second time around! It should be an interesting journey - good luck!

I've found with each show I do somethings get easier and somethings get harder. The first show always seems to be the hardest to come in lean and hard. I think one of the reasons (besides inexperience) is that you're holding onto some fat you've had since you were a baby. Your body must have some sentimental value to it because it sure doesn't want to give it up very easy.

The second show things seem to shed a bit easier (okay, and you now know some things) but you want to do so much better than before that you have to push yourself so much harder.

Every show I do I tend to come into shape a bit earlier but my biggest goal is to always improve my look from my previous show. I've told myself that when I can't step on stage showing improvement from my last showing I will quit forever. I think that is an important goal to make to ones self.

Although at times we may be clouded in our judgement of ourselves (although I think we are also are our hardest critiques) it helps to have someone who will give you an honest assessment of your physique and what has to be done with it to accomplish your goals.

My wife in my judge and she doesn't pull any punches. I asked her the other week if my gut looked like I was 3 months pregnant. She replied "No, it looks like you're 5 months along".

We have both seen those in local shows who step on stage and have not made improvements since their last show. I don't want that happening to me, although it did happen back in 2003 at our local State show.

Since I moved up a weight class I knew I didn't have to suck down the last week so I decided to go for a longer carb loading period. My previous shows where I weighed in on Thursday night with prejuding on Friday only gave me less than 24 hours to carb load and I never felt full. This time I'd show everyone what a fully loaded Most Muscular looked like.... or so I thought.

I carb loaded for three days after a five day zero depletion schedule. On Friday afternoon as we were apllying my last coat of Protan we noticed that it wasn't drying... it was still wet two hours later! BIG trouble brewing! I had spilled over and all the water in my body was coming to the surface. By Saturday I looked like a smooth potato. Lots of bumps but no hard surfaces.

There were several people that looked at me on Friday night and I could see it in their eyes but no one said anything... including my wife. I wish they had told me to sit it out because I felt the whole experience was one of the most disturbing moments I've had on the bodybuiling stage. You have friends coming to see you and you don't want to dissappoint them but I think I dissappointed them more because of how I looked. I know I dissappointed myself and will NEVER let that happen again. Looking back on it now I would have been very happy to sit in the audience that day and cheer on the other competitors knowing that I did not live up to my expectations.

That's one of the sad tails you sometimes end up learning the hard way. I can't take in very many carbs!

A couple of weeks later I tried a trial carb and fat load and the results blew my mind! I never looked so full and hard in my life. Remember this.... if it's not broke don't fix it.

A couple of weeks after that trial run I made my run at the Masters Nationals but did not achieve the full hard look I had accomplished in my trial run. Why? Because I added some more carbs to the schedule thinking maybe I'd even be a bit more fuller... I wasn't and although I looked okay, it was nothing like the results I had from a small amount of carbs and a large amount of fat.

What do you think I'm looking forward to doing this time?

nuff said...

Most Muscular
04-01-2006, 07:23 AM
Well, this week I realized that I have to change my diet around to better match my workouts and life. I don't know why I thought I could succeed on this journey without following the philosphies I've followed in the past.

I've always felt that to do well for a contest diet (or any workout goal) you must have a well balanced program. The basis of the program is a balance between diet, training, and your life, with all three being equal in status.

In the past I've compared the program to a three legged stool. With one of the facets missing, larger, or smaller than the others the stool will not stand or will be very wobbly and may be prone to failure.

During the past few weeks with my diet low on carbs I was trying to still work some bigger bodyparts on low carbs.... that doesn't work. I discovered that in 2003 when I was lifting much heavier and couldn't keep with it with a low carb diet. It can be also hard on the family when you're continually being dragged down and don't have the energy to interact with them.

My solution is to continue my carb cycling diet (as it still can be one of the most effective ways for me to lose fat) BUT reschuedule my workouts my bigger bodypart workouts will happen when I should have the most energy.

I will also schedule time off from my workouts to make sure that I can be at my son's baseball games and recover from my carb up day, which typically will tend to wipe me out.

A sample week will be as follows:

Saturday: Legs. My carb up day (see Friday) will have rekindled my energy stores and should give me the energy and power to do this type of heavy workout. Carbs: moderately high (~175)

Sunday: Chest. It feels good to get a good chest pump with moderate carbs i (~150) n you.

Monday: Back. I still have enough carbs feeding me to do deads and heavier back exercises. Carbs: Moderately low (~125)

Tuesday: Off. I'll sit back and enjoy watching my son play baseball. Carbs (~100)

Wednesday: Shoulders. Even with lower carbs (~75)

Thursday: Arms. You don't need a lot of carbs (~25-50) for this smaller bodypart.

Friday: Off. A refeed of carbs (~200+) usually tends to wipe me out although we usually, as a family, will try and go out and do something.

So many people think that because you're on a diet you can't have a life. That may be true but that doesn't mean others around you can't have one. They shouldn't have to suffer your diet. Take them out to eat on a Friday night. You'll find something for yourself on the menu, especially if it's on your high carb night. A baked potato and some fish.... a salad wtih chicken breast.... don't tell me you can't find someplace where you can all enjoy a meal.

Your family is a very important part of your success. They are one of the legs of the stool. Don't make your life any less important than your diet or training.

Your work however, can become a problem. Depending upon what type of work you do you may have to schedule your higher carb days for during the week when you'll need energy for a physically demanding job (or boss).

My wife, however laid down the law years ago when she said she wanted to enjoy me :) on the weekends and didn't want to see me dragging when I was around her.

If anyone has questions I'll be glad to try and answer them.

nuff said...

Most Muscular
04-01-2006, 07:55 AM
If the Masters Nationals had a welterweight class (154-165) I think I'd fit well into that but as far as I've heard they won't be inserting this class into this show.

Well... it looks like the Over 40 weight class at the Masters Nationals will have a welterweight class (154-164) which I think I could comfortably fit into... the Over 50 weight class does not which means I would be stuck in the middleweight class (154-176). Those guys could have 10-15 lbs on me... oh well... we'll see where I come in at the end.

http://www.garyudit.com/npc_information.html


Another thing I also discovered was that not only do the Overall winners of the Over 40, Over 50, and Over 60 get their Pro Cards but the TOP TWO finnishers in the Over 40 do too! This will give me three chances to try and fulfill a goal.

"The following winners are eligible for a pro card in the IFBB: Overall winner of the Men Over 50, Men Over 60, Over 35 Women’s Bodybuilding and Over 35 Figure and the top 2 placers in the Men’s Over 40 Overall"

nuff said...

Gunn27
04-01-2006, 08:19 AM
Great post about balancing life along with the nutrition and workouts. You seem to have good grasp on keeping things together.

I am surprised to see the weight class you would be going in at, you look much bigger/heavier than that to me in your pics (and I mean that as a compliment, of course). I'm enjoying following your quest here, good luck. :)

Most Muscular
04-02-2006, 07:30 PM
I think my new diet/training/life schedule is going to workout much better than the way things were going. I feel so much better already about how I feel.

Having some carbs in me on Saturday before doing legs really created the right atmosphere for pushing hard through my workout. Although I have felt that I've always held back a little because I don't have a workout partner to push me beyond what I could probably achieve.

A friend of mine was in the gym at the same time doing legs (he is also planning on doing the Masters Nationals - Over 40... we'll probably be in the same welterweight class). He is now a personal trainer for a couple of years and had hired a trainer to help him through his leg and arm workouts (his two weakest bodyparts) to bring them up to par with the rest of his body.

I watched how effect it was to have someone pushing you beyond what you want to do but still are capable of doing... like weighed lunges supersetted with slow sissy squats... three sets of each with no rest at the end of his workout.

I chatted with both of them again today at the gym and have decided to join them in this ritual every Saturday at noon. This will workout great because that's the time they plan to workout and that's the time I was planning on doing legs anyway!

I've NEVER had a trainer and I don't really expect to learn a lot from him but I do need someone to keep me focussed and push me to my ultimate potential.

This trainer used to be a bodybuilder up until a couple of years ago when he had some serious kidney problems that made him drop his bodybuilding goals of doing well at the National level. When I saw him compete in the past I had never seen anyone with as huge legs as him, although his conditioning was not up to par. He told me today that he always had strong legs and squatted 585 lbs in competion when he weighed only 160 lbs as a youth. So I think he knows his leg workouts.

We'll see how this will develop. I've been genetically blessed with some good quads it'll be interesting to see if I can get some great quads.

btw... my weight is now down to about 184... 4 lbs in two weeks... just about right. I can even see slight glimmers of abs in the right light.. That makes me want to start working them now!

nuff said...

justtryn
04-04-2006, 12:22 PM
Your family is a very important part of your success. They are one of the legs of the stool. Don't make your life any less important than your diet or training.

....My wife, however laid down the law years ago when she said she wanted to enjoy me :) on the weekends and didn't want to see me dragging when I was around her.

If anyone has questions I'll be glad to try and answer them.

nuff said...

It's great to see you saying these things. I've gotten my wife as addicted to weights as I am (well, no, not quite) ;) But we do work out together... and she certainly follows the words of your signature "Lift Heavy or Go Home."

Further up in your thread you asked me what BF % I thought you were - I am so horrible at estimating such things, so I couldn't tell you. I'd like to carry around the look you had in your "before" pic from 2003, personally. My current goal is to hit 15% BF and I've started doing a modified carb diet to get there - 100g or less of carbs 6 days a week with a re-feed day on Saturday.

You asked for questions, and I do have one. You listed your training split - what kind of volume are you working with as you carb cycle?

Thanks!
Mark

Most Muscular
04-04-2006, 05:33 PM
It's great to see you saying these things. I've gotten my wife as addicted to weights as I am (well, no, not quite) ;) But we do work out together... and she certainly follows the words of your signature "Lift Heavy or Go Home."

Further up in your thread you asked me what BF % I thought you were - I am so horrible at estimating such things, so I couldn't tell you. I'd like to carry around the look you had in your "before" pic from 2003, personally. My current goal is to hit 15% BF and I've started doing a modified carb diet to get there - 100g or less of carbs 6 days a week with a re-feed day on Saturday.

You asked for questions, and I do have one. You listed your training split - what kind of volume are you working with as you carb cycle?

Thanks!
Mark

My wife was actually the one that got me into working out when we first met... she worked out and I didn't at the time. I was taking her away from her workouts and she finally told me that if I wanted to see more of her I'd have to join her in the gym. She didn't realize what a monster she kindled... Working out together at that time was great because we spent hours together in the gym (overtraining at the time) getting to know each other. She continued to be my workout partner (the only one I've ever had) until out son was born 9 years ago when she gave up working out.

Onto your question... so far I have tried to keep my training the same as before the contest diet. I used to workout Max-OT style but have switched it up a bit in the last year or so.... I still try and focus on doing as heavy as I can, although it's not as much as in the past (part of getting old), but I also try and "feel" my muscle doing the work. I accomplish this task by thinking when I'm lifting of just flexing the muscle and letting that motion guide the movement. One philosphy I do carry over from Max-OT is not wasting time and energy in re-warming up a muscle that's already warmed up. One thing I am finding myself doing is that as I work up in my first exercise I'll then start working down the weight to again, get into the "feel" type work.

My volume is about 9-12 working sets for most bodyparts I guess.... sometimes more, sometimes less... it really goes by feel for myself. If I feel I just can't do anymore or feel any twinge of pain in my neck (from a previous injury) I'll stop right of way and go home. If I feel a bodypart is lagging I may push myself a bit more. I think as I get closer to show condition I'll concentrate more on detail training. When I start seeing some muscles I haven't seen for awhile I may say "whoa, where did that come from?" and start to isolate it more... say like my serratus muscle. Often it is covered up but when I get leaned out it starts to shine through and I'll start doing some pullover type exercises to give it some more size.

Obviously my workout strength will diminish as the week progresses and my carbs go down. This is my first week of lower carbs so we'll see how everything goes.

nuff said...

Gator
04-04-2006, 08:24 PM
Randy Randy Randy..

Long time no speak amigo..Congrats on gettin back at it my friend..Hope all is well up there in good ole Minnesoooota..
Great to here youre all in one piece again as well.
We all have no doubt about your commitment to what u set yer mind to and can all learn from your expertise..
Great to have u around..
And its great to be back around myself..LOL
Look forward to tracking your progress bud

Marty

Most Muscular
04-05-2006, 06:51 AM
Hey Marty.... yes, where have you been? We miss your wise ass comments!

justtryn
04-05-2006, 07:53 AM
Onto your question... so far I have tried to keep my training the same as before the contest diet. I used to workout Max-OT style but have switched it up a bit in the last year or so.... I still try and focus on doing as heavy as I can, although it's not as much as in the past (part of getting old), but I also try and "feel" my muscle doing the work. I accomplish this task by thinking when I'm lifting of just flexing the muscle and letting that motion guide the movement. One philosphy I do carry over from Max-OT is not wasting time and energy in re-warming up a muscle that's already warmed up. One thing I am finding myself doing is that as I work up in my first exercise I'll then start working down the weight to again, get into the "feel" type work.

My volume is about 9-12 working sets for most bodyparts I guess.... sometimes more, sometimes less... it really goes by feel for myself.


Thanks for the info - I appreciate it!

Gator
04-05-2006, 06:44 PM
been workin way too much, really sux i tell ya but im back in gear again, no injurys thank god, knock on wood, been doing dogg crapp, its workin well for me..
plus ill admit it, i miss u guys..

keep at it randy !

Gator


Hey Marty.... yes, where have you been? We miss your wise ass comments!

Most Muscular
04-07-2006, 08:26 PM
Randy - have you tried ff ground turkey? I live off of this stuff along with Red Hot. I mix it with brown rice, sometimes a very small bit and other times a cup or two, depending on whether its a low, medium or high carb day. I eat it cold and it tastes great.

I also eat alot of eye round steak on low days as it is nealrl as lean as chix breast. I've read figures as low as 4g of fat/3 oz., which is only 1g more than white chix breast is listed at. I buy the roasts, trim everything off of it, and then slice up my own steaks.

I hate chix with a passion!!

I unthawed some ground turkey we've had in the freezer for awhile (it is Italian seasoned) and browned it up on the stove. I then made a big batch of scrambled eggs to mix with it. Two cups gives me 48 grams of protein! And it's tasty too!

I finally found out that trying to save some money by buying bagged frozen chicken breasts isn't worth it. No wonder I was gagging trying to eat this stuff. A friend at the gym mentioned he has been getting chicken breasts from a meat market and they sell it to him (in volume) for the same price now as when he started buying it there in 2000. I picked up 60 pounds last week (at $2.99/lbs) and grilled up 10 lbs right of way.. mmmm what a difference some good BIG breasts make. Nice and juicy and full of flavor!

This last week was my first full week of carb cycling and I brought my carbs down from 200 last Saturday to 150 on Sunday, 100 on Monday, and hovered around 60-65 on Tuesday, Wednesday, and Thursday. I'm carbing up to 200 today. The week was rough... by evening I was dragging but my strength has been staying strong surprisingly.

Thursday night in the gym I was down to 181 but I realize that is mostly because I was so low carbed. We'll see what I weigh tomorrow afternoon after I've carbed up a bit.

Tomorrow will be a challenge to eat on schedule as I'll be doing registration for a local bodybuilding show and being a judge most of the morning. I'll have to watch my fluid intake as I can't slip away from the judges table to releive myself...

In the afternoon right after the show will be my first leg workout with someone yelling at me... We'll see how that goes...

nuff said...

Most Muscular
04-08-2006, 09:12 PM
My first leg workout with a trainer went pretty well. He focuses on really warming up quite a bit which I've always been a big believer in. After you warm up for an exercise you then do ONE working set... yes ONE working set... but it's probably a bit different than you've ever experienced before.

He was personally trained in this method by former Mr. Olympian Dorian Yates and the philosphy is to put everything you have, and a bit more, into that one set. Everything is done super slow, both positive and negative movements. You really have to "feel" the muscle doing the work and flex the muscle throughout the movement, not just at the end or beginning. This focuses the muscle to work throughout the movement in a 100% fashion. When you would normally be done and would be thinking about racking the weight is when the work just begins. He then has you dig deep within yourself for a few more reps and when you're done with those, he'll assist you with a few more.. nice and slow. Every movement goes deep (slowly), pauses at the bottom, and then is pushed up again by flexing the legs.

On my working set on the hack squat I had four plates per side and soon lost count of where I was in reps when I thought I was done because my legs were so fatigued. He called me "Bambi Legs" because my legs were shaking so violently I thought I was going to pass out. He just instructed me to bring it slowly done, pause, and push it slowly back up. That was the longest rep I've ever done. I thought I had died.

It feels good now to actually feel like I did something today. To many times it is too easy to give up thinking you've done all you can when in reality you haven't. I did learn I had more of an upper limit than I thought I had.

I weighed in at 182 lbs this afternoon with some carbs in me from yesterday and today... This is just where I figured I would be so I guess I'm on track.

The bodybuilding show I judged today didn't have much for depth in the weight classes but it did get me fired up to get lean and mean. It can be frustrating attending a show and realize that if you were in contest shape of your past or what you intend to look like you probably would have won the Overall show...

I'll just use it as motivation to push myself more.

nuff said...

Most Muscular
04-08-2006, 09:39 PM
This trainer used to be a bodybuilder up until a couple of years ago when he had some serious kidney problems that made him drop his bodybuilding goals of doing well at the National level. When I saw him compete in the past I had never seen anyone with as huge legs as him, although his conditioning was not up to par. He told me today that he always had strong legs and squatted 585 lbs in competion when he weighed only 160 lbs as a youth. So I think he knows his leg workouts.

Here is a link that shows these guys legs when he was big.

http://www.bodybuilders.com/shamys3.jpg

Gator
04-10-2006, 08:10 PM
this guys got some nice wheels Randy..maybe he can give u the edge u need ya know..
use his knowledge and kick ass..
i too have slowed down all my reps, it sux for sure, but for the first time in a loooong time im imjury free..koikydink ?? i think so..but thats me..

train safe

Gator

Most Muscular
04-11-2006, 10:12 AM
You know it's really weird but I was looking in the mirror last night and my quads seemed to already have a more pronounced outside sweep than before last week. Nearly all of the motions we go through tend to focus on this outside sweep effect which I agree with. Nothing is more impressive that an outside sweep that is just as wide as your upper body.... especially if those legs are cut!

I am taking progress pics oncer per month so I'll be able to see if I'm making any progress. Look for update pics next week.

nuff said...

Gator
04-12-2006, 06:03 AM
what movements are u guys focusing on ??
the slower the better IMHO..
look forward to the pics Randy

Gator


You know it's really weird but I was looking in the mirror last night and my quads seemed to already have a more pronounced outside sweep than before last week. Nearly all of the motions we go through tend to focus on this outside sweep effect which I agree with. Nothing is more impressive that an outside sweep that is just as wide as your upper body.... especially if those legs are cut!

I am taking progress pics oncer per month so I'll be able to see if I'm making any progress. Look for update pics next week.

nuff said...

never2late
04-12-2006, 07:20 AM
Randy, your physique is terrific even in your pre-cutting phase photos here. It really is a shame that there are no competitions at that do not require the most extreme levels of low BF%. You have a very well-balanced and massive build "as is" in everyday life, that I'm sure turns heads wherever you go.

I'd love to see a competition where the contenstants, both men and women, have the type of physique that you have during your training phase -- well built, massive, proportional and graceful with posing . . . "as is".

With the vast numbers of everday amateur/hobbyist bodybuilders in the world today, I'm surprised that no one has tapped into what could be a great sub-category. Many of these participants in the sport lift faithfully for years -- yet never attempt to reach the low BF%'s needed for standard comps (or would never reach it even if attempted). They practice a good training diet, build good physiques, and keep it at that. They're all over the bb.com site here. They're all over the US and the world.

I think it would have great appeal to many in the general public that have a tendency to be turned-off (for lack of a better description) to some of the extremes -- and make it more "real" for them to relate to.

Have any thoughts on this?

Most Muscular
04-12-2006, 06:40 PM
what movements are u guys focusing on ??
the slower the better IMHO..
look forward to the pics Randy

Gator

We start off with leg extensions done real slow and light weight... we just flex the leg and let it raise the weight. Near the top of the movement he holds his hands on the pad and provides additional resistance to push against. Three warm up sets (12, 10, and 8 reps) and one working set.

Leg press is next, feet close together and placed a bit lower on the platform then I'm used to. Again warm ups of 12, 10, and 8 reps done real slow and one working set done to failure and then way beyond with help. Each rep is super deep.

Hack squat... same warm up (yada, yada, yada) and one working set. These really killed me. At the bottom we pause before going back up, never bouncing off of the bottom. The legs on this and the leg press are never fully extended so tension is always kept on the quads.

We then moved to laying hamstring curls... same warm up and working set with hamstrings squeezed at the top and flexed with additional pressure added by trainer.

We then tried stiff legged deadlifts but I've always had problems feeling these, instead I just feel them in my lower back so we stopped and switched to seated leg curls.

We finished the leg workout with sissy squats hanging onto the squat rack. The movement went down ATG but only up 3/4 of the way to keep tension on the legs throughout the movement. We went to total failure... the kind where you can't stand anymore.

Next week we'll do three sets of sissy squats super setted with weighted lunges... that should be fun.

Marty.... you sent me a Private Message asking me about my diet...

"Randy..whats yer diet looking like these days ?
mine is all over the place..i for one can never get a grip as to how much and when to eat ya know..i eat a ton but it might not be the right time or enuf, does that make sense ?..if i knew a lil more it would help tremendously.."

I think I've touched on my diet in previous posts but basically it's high protein (350 grams +) cycling carbs now fstarting from a high day of 200 and bringing them down about 50 grams per day +/- until I hit about 50-75 grams for about 3 days. My fat intake is higher then I'd like... but my calories are stabilzing aroudn 2500 per day... right about where I want them at this point. I wanted them to be a big higher so I'd have more room to drop them at the end... in fact, I wish I could bump them up some more but I'm still having some problems pushing down food on this diet. I think my fat burners have to much of an appetite suppresent in them which is making me not feel hungry at times. My metabolism hasn't really sped up much, which is okay I guess at this point as I'm losing bodyfat with the way things are going so far. When things level off I'll take that as a sign to change things up. I know I'm not eating enough greens which are good food fillers to help stoke the metabolism up a lot. I'm eating 6-9 meals per day depending upon how busy I get and how hungry I am. I log all of my food and graph it every day to keep track of my diet. Doing this helps to see where you are, where you've been, and where you should be. If you haven't done this ever I suggest trying that as it will help you discover the weaknesses in your diet plan.

nuff said...

Most Muscular
04-12-2006, 06:51 PM
Randy, your physique is terrific even in your pre-cutting phase photos here. It really is a shame that there are no competitions at that do not require the most extreme levels of low BF%. You have a very well-balanced and massive build "as is" in everyday life, that I'm sure turns heads wherever you go.

I'd love to see a competition where the contenstants, both men and women, have the type of physique that you have during your training phase -- well built, massive, proportional and graceful with posing . . . "as is".

With the vast numbers of everday amateur/hobbyist bodybuilders in the world today, I'm surprised that no one has tapped into what could be a great sub-category. Many of these participants in the sport lift faithfully for years -- yet never attempt to reach the low BF%'s needed for standard comps (or would never reach it even if attempted). They practice a good training diet, build good physiques, and keep it at that. They're all over the bb.com site here. They're all over the US and the world.

I think it would have great appeal to many in the general public that have a tendency to be turned-off (for lack of a better description) to some of the extremes -- and make it more "real" for them to relate to.

Have any thoughts on this?

I guess I've never thought about such a contest as I feel the challenge of attaining a hard ripped body is all part of competing. I like the challenge of doing something that not everyone can achieve without a lot of effort. Why reward mediocrity? People at work and in the gym ask about my drive to achieve the look I'm aiming for and when I tell them what'a all involved they comment that it sounds like to much effort. If it was easy, everyone would be walking around with a six pack and a vascular body.

I hear what you're saying and I think women's bodybuilding doesn't have the same appeal as in the past because the women were becoming to freaky looking. That is why the new figure contests are overshadowing women's bodybuilding. These figure gals look like the women bodybuilders of the 1980's. But mark my word... you'll soon see these women start to harden up some more each year and you'll lose that "natural" look they now have.

I suppose there are some "model" shows that would showcase men's bodies without the freaky size and hardness now exhibitted in men's bodybuilding.... whether these ever take off we'll have to wait and see.

I've always seemed to balloon out after a show too much and lose all of my definition way too soon. This time, my goal will be to stay in better shape all year around. While you may like my "as is" look... I don't.

nuff said...

never2late
04-12-2006, 10:21 PM
I hear what you're saying and I think women's bodybuilding doesn't have the same appeal as in the past because the women were becoming to freaky looking. That is why the new figure contests are overshadowing women's bodybuilding. These figure gals look like the women bodybuilders of the 1980's. But mark my word... you'll soon see these women start to harden up some more each year and you'll lose that "natural" look they now have.

Very similar to men's as well -- only decades before now. It wasn't until a very cut Dave Draper won the Mr. America in '63. If you notice pictures of the other competitors surrounding him after the event, most were competing with physiques that would be considered off-season today. Weider was banking on Draper taking the title, because he was launching a fat-loss supplement that Draper was using from him. After Draper took Mr. A, the cut look became almost mandatory throughout other events -- spilling over to the yet-to-come 1st Olympia.


I've always seemed to balloon out after a show too much and lose all of my definition way too soon. This time, my goal will be to stay in better shape all year around. While you may like my "as is" look... I don't.

nuff said...

Point taken and we all want to have the look that we feel best about ourselves at. Thanks for responding and giving your feedback Randy. Appreciate it, and best of luck.

Gator
04-13-2006, 05:46 AM
Thx Randy..
Appreciate all your info

Marty

We start off with leg extensions done real slow and light weight... we just flex the leg and let it raise the weight. Near the top of the movement he holds his hands on the pad and provides additional resistance to push against. Three warm up sets (12, 10, and 8 reps) and one working set.

Leg press is next, feet close together and placed a bit lower on the platform then I'm used to. Again warm ups of 12, 10, and 8 reps done real slow and one working set done to failure and then way beyond with help. Each rep is super deep.

Hack squat... same warm up (yada, yada, yada) and one working set. These really killed me. At the bottom we pause before going back up, never bouncing off of the bottom. The legs on this and the leg press are never fully extended so tension is always kept on the quads.

We then moved to laying hamstring curls... same warm up and working set with hamstrings squeezed at the top and flexed with additional pressure added by trainer.

We then tried stiff legged deadlifts but I've always had problems feeling these, instead I just feel them in my lower back so we stopped and switched to seated leg curls.

We finished the leg workout with sissy squats hanging onto the squat rack. The movement went down ATG but only up 3/4 of the way to keep tension on the legs throughout the movement. We went to total failure... the kind where you can't stand anymore.

Next week we'll do three sets of sissy squats super setted with weighted lunges... that should be fun.

Marty.... you sent me a Private Message asking me about my diet...

"Randy..whats yer diet looking like these days ?
mine is all over the place..i for one can never get a grip as to how much and when to eat ya know..i eat a ton but it might not be the right time or enuf, does that make sense ?..if i knew a lil more it would help tremendously.."

I think I've touched on my diet in previous posts but basically it's high protein (350 grams +) cycling carbs now fstarting from a high day of 200 and bringing them down about 50 grams per day +/- until I hit about 50-75 grams for about 3 days. My fat intake is higher then I'd like... but my calories are stabilzing aroudn 2500 per day... right about where I want them at this point. I wanted them to be a big higher so I'd have more room to drop them at the end... in fact, I wish I could bump them up some more but I'm still having some problems pushing down food on this diet. I think my fat burners have to much of an appetite suppresent in them which is making me not feel hungry at times. My metabolism hasn't really sped up much, which is okay I guess at this point as I'm losing bodyfat with the way things are going so far. When things level off I'll take that as a sign to change things up. I know I'm not eating enough greens which are good food fillers to help stoke the metabolism up a lot. I'm eating 6-9 meals per day depending upon how busy I get and how hungry I am. I log all of my food and graph it every day to keep track of my diet. Doing this helps to see where you are, where you've been, and where you should be. If you haven't done this ever I suggest trying that as it will help you discover the weaknesses in your diet plan.

nuff said...

Most Muscular
04-14-2006, 07:48 AM
I have been doing cardio about six days a week (except on leg day) in the early morning before work on an empty stomach for 20 minutes. My goal is to push myself each day and try and beat my previous day's record for calories burned during this 20 minutes. So far I haven't been doing to bad... I started out burning about 265 calories (at a bodyweight of 188 lbs, level 2, on my Octance Fitness eliptical) and have now bumped it up to 302 calories (at a bodyweight of about 180 lbs on level 3). I am assuming as I drop weight and make that adjustment on the machine it will recalculate that I have to work harder at a lower bodyweight to burn calories than at a higher bodybweight.... or is it the other way around?

Last week I started doing some interval cardio training and that has really allowed me to break my previous records although it's a lot harder... but anything easy probably isn't doing much good anyway. I currently go at a good pace (65-70 paces per minute) for two minutes and then go as fast as my short little legs will allow me to go for one minute (usually in the 80+ pace range).... The two minutes of somewhat slower cardio seems to go by too fast and the one minute of hell seems to drag on forever. However it sure makes the 20 minutes go by fast using this method.

I am interested to know what type of intervals others use?

nuff said...

RobD
04-14-2006, 03:55 PM
Hey Randy,

For me personally, I use the upright bike to do my intervals. For the Life Fitness bikes, there is an interval setting where you pedal for period of time at the low level and then it spikes the intensity for a period of time and then back down. For example, if you go set the time for 20 mins, I believe each "interval" is 1 min; so its 1 min of low intensity then 1 min of high. The intensity level ramps up, peaks for a few cycles and then ramps down. It takes the guesswork out of things and it sucks! But...it works. There are several ways to increase the intensity level - increase the level setting, increase time, increase your target RPMs during the "spikes" etc. I usually alternate this type of cardio with a medium to fast walk on the treadmill at a 3.0 incline.

Hope that helps a bit.

Rob

Most Muscular
04-15-2006, 01:10 PM
I finished up another awesome leg workout about an hour ago. We finished it up this week with supersetting weighted lunges (60 lbs.) for about 15 reps each leg and then immediately doing 15 reps of sissy squats. This was done three times with no rest and the last set of sissy squats were done to total failure where my trainer had to actually help me up for the last few reps of sissy squats.

I told my wife I probably looked like a blabbling fool doing that last set of lunges and sissy squats as I felt like I was blubbering like a little baby I was in so much pain and felt so weak and useless. After the last set of sissy squats I collapsed on the floor and was totally spent. If these workouts don't produce results I don't know anything that will. There is just no way a person could possibly push themselves to that level. My trainer is right in my ear yelling at me and reminding me of why I'm doing this, and I have to do it harder and better than anyone else if I want to succeed.

After it's all done and I can relate back to what I just went through I feel these workouts will give me some size and additionals sweep to my legs.

I'm now off for an hour of deep tissue massage....mmmmm

nuff said....

Most Muscular
04-16-2006, 04:57 PM
Today was a bit frustrating... I didn't realize the two local Gold Gyms near my house would both be closed for Easter. I found a local chain (Lifetime Fitness) that was open and was plesently surprised to find they offered free guest passes on weekends. hmmm.... something to keep in mind.

I took pictures after my workout and I guess I was hoping to see more of a dramatic improvement. When I look at myself in the mirror (like a hundred times a day...) I see little hints of definition and muscularity showing through the fat storage. In the pictures they are much harder to detect. That's why I like taking pictures so I can gauge my progress (or lack thereof...) as the diet progresses. Some of the problem may be that when I look at myself in the mirror I usually have the lighting from above which highlight the muscular definition much better. Using a camera with a flash at times just flattens everything out.

I'm going to have to start tanning soon... a friend made a comment to me the other day that fat looks better when it's darker than when it's white.

I'll post two pictures in each of the following posts with me in the same pose for each one. The first one will be from March 25 weighing about 188 lbs and the next one will be from today, April 16 weighing about 178 lbs.

nuff said...

Most Muscular
04-16-2006, 04:58 PM
front standing relaxed

Most Muscular
04-16-2006, 05:01 PM
Back standing relaxed

Most Muscular
04-16-2006, 05:02 PM
front double bicep

Most Muscular
04-16-2006, 05:05 PM
back double bicep

Most Muscular
04-16-2006, 05:06 PM
right side chest

Most Muscular
04-16-2006, 05:07 PM
right side tricep

(this one will get much better as I lean out...)

Most Muscular
04-16-2006, 05:08 PM
rear lat spread

Most Muscular
04-16-2006, 05:09 PM
ab/thigh pose

(this one better get better...)

Most Muscular
04-16-2006, 05:10 PM
and my signature pose.... Most Muscular

Most Muscular
04-16-2006, 05:12 PM
10 pounds down.... about another 20 to go????

Gator
04-16-2006, 06:28 PM
randy..

i see a huge difference already, losin those lbs shows a dramatic change IMHO, slap on the tan and u will too, but youre yer worst critic so stay on yer own ass..lol
congrats on the progress bro..
good luck randy..
and happy easter !!

Gator

specialkay
04-18-2006, 11:02 AM
Hey there "Old Fart",
I'm just reading some of your journal and WOW, your pics are so amazing!!! That is so cool to see the transformation from dieting and training of course. I will follow along with your journal to see how you are doing on your journey to greatness! I have no doubt in my mind that you will accomplish your goals! Thanks for PMing me. I really appreciate the feed back. I watched the video and reviewed the pictures from the show and can see places where I lacked and the placed where I think I ruled. My goal now is to lift HEAVY to add size to my upperbody, lean out my lowerbody and try to maintain a summer bod. I am playing with my diet trying to find the happy medium of carbs in order to gain muscle and little fat. Any suggestions would be helpful.

Most Muscular
04-18-2006, 06:17 PM
Hey there "Old Fart",
I'm just reading some of your journal and WOW, your pics are so amazing!!! That is so cool to see the transformation from dieting and training of course. I will follow along with your journal to see how you are doing on your journey to greatness! I have no doubt in my mind that you will accomplish your goals! Thanks for PMing me. I really appreciate the feed back. I watched the video and reviewed the pictures from the show and can see places where I lacked and the placed where I think I ruled. My goal now is to lift HEAVY to add size to my upperbody, lean out my lowerbody and try to maintain a summer bod. I am playing with my diet trying to find the happy medium of carbs in order to gain muscle and little fat. Any suggestions would be helpful.

Thanks for your comments... I wouldn't say those pics are amaziing.... I hope to post some in the future that I can be more proud of but you have to show the bad to make the better look good.

I see you're still keeping your journal and read it a few times per week... it looks like you're focussed in the right direction.

I agree that you should add some HEAVY workouts to add size to your body... light weights won't do it. Too many women are afraid of getting "too big".... you and I both know this is only true for a small percentage of the population... the rest of us have to work hard and heavy to put on size.

Remember to keep you protein intake high and your carbs moderate... this will aid in muscle development without adding too much fat. Above all... keep smiling! You've got that perfected!

nuff said...

Flynn
04-19-2006, 06:43 AM
and my signature pose.... Most Muscular

Signature pose is right...amazing trap and shoulder development :).

justtryn
04-19-2006, 08:12 AM
I wouldn't say those pics are amaziing.... I hope to post some in the future that I can be more proud of but you have to show the bad to make the better look good.

The pics look great to me! Keep at it!

specialkay
04-19-2006, 08:20 AM
Not to say all your pics look good but, I was referring to your first pics the side by side of before and pre-contest. Those two were very cool and you looked so ripped!

I do want to put on size and I think I will give myself a year to do it then maybe compete in the MN show. I'm trying to focus on keeping my rep range around 4-8 reps and rest times to 2 mins. between sets.

Still have to try to get over to WB maybe I'll workout there on Sunday.

Take care!

Most Muscular
04-23-2006, 05:03 PM
I had another savage leg workout yesterday with my leg trainer and my friend Brian. I've known Brian for a few years now and helped him prep for his first show a few years ago. We're about the same height and weight and both of us are planning on doing the Mr. Minnesota show on July 15 and the Masters Nationals the following week. We have never competed against each other and it's a little strange to be teaming up with someone in training to accomplish the same goals and knowing that the results will be compared on stage. I've never had to be in such a situation in the past to be competing against such a close friend.

We both have mutual respect for each other. He gets freaky hard... in fact his body is quite hard already with 13-14 weeks to go! I envy that while he wants my shapes. I guess we both can't have everything.

He had a minor pec/bicep tear a couple of months ago and most of us thought he wouldn't be able to compete with us this year. Surprisingly he has recovered well and is now starting to lift heavy again. His whole right pec and bicep area were deeply bruised... not a pretty sight.

At the Masters Nationals he'll be in the Over 40 class, I suspect in the Welterweights were we will go head to head. At the Minnesota we'll compete as middleweights unless they decide to add a welterweight class to the show.

Brian has a shaved head and we had a good laugh on Saturday when he was struggling with some laying hamstring curls. His head got beat red and vascular and I mentioned to the trainer that it looked like he was a "natural redhead".... that kind of broke his concentration for that rep...

nuff said...

Most Muscular
04-24-2006, 05:30 PM
I'm still on schedule with my fat loss plan... 1-2 pounds per week are coming off with only a slight decrease in strength noticed. Tonight I weighed 176 lbs (this weekend after carbing up I was in the 177-178 range). I've found that in the past I hit certain plateaus were my body likes to stay at in gaining and losing weight. Last year I was stuck at 178 lbs for quite awhile when I was trying to gain weight. We'll have to see if my body gets stuck here on the way down.

I was wondering if others have experienced the same type of prescheduled plateaus during their weight gaining or losing journeys.

In the beginning of my diet I had a real hard time getting used to the thermogenics I was using. They made me feel like I was getting the flu and I had trouble sleeping. It now seems like my body has gotten used to them... in fact a bit too well. I now don't seem to get much out of them and realize that my body has adapted to them. I now realize I'll have to get off of them for awhile.... that's going to suck because even though they don't seem to give me much energy these days I'm sure they help me get through my workouts on my low carb days. I may have to look for another subsitute to use in the mean time.

nuff said...

Bob45
04-25-2006, 01:13 PM
I just happened to pop into this forum today and saw your thread. I remember you from a couple years ago. The progression pictures are great. I remember how ripped you get.

Ski
04-25-2006, 03:42 PM
Just found this thread Randy,and it`s awesome,and very inspiring.

I can relate to a lot of the things you`re talking about as they have also happened to me since getting on in years.

I bulked,thought I was getting huge size......turned out to be mostly fat!!

I am so carb sensitive now,that 100 grams is a high day when dieting !!

My strength is down also since turning 50.....to compenstate,I train for more "feel" and take less rest between sets.

The body has no clue what numbers are on the bar and training this way is at times actually a lot harder.........sure is more intense anyway.

You look to be making good progress already.........congrats!!

I may see you in Pittsburgh......debating right now whether to go back or not.

I`ll be checking in from now on........stay hungry and stay focused!!

Most Muscular
04-25-2006, 06:54 PM
Thanks to both Bob and Tim for stopping by and offering your words of encouragement. I really appreciate your support.

Tim, it would be great to finally meet you after us giving each other sh*t for the last few years about being so old! And yes, I'll stop by your board when I get the chance and offer up my 2 cents worth.... perhaps with inflation it'll be worth something now.

nuff said...

Most Muscular
04-25-2006, 06:58 PM
btw Tim.... I understand you had an article published in the latest Ironman magazine! Congratulations! I'll be sure to try and pick up a copy of that mag. What month issue is it in? I understand it's on carb cycling so I'll be interested to read what your philosophies are...

We can all learn something from us old farts once in awhile.

nuff said...

Ski
04-27-2006, 03:17 PM
Thanks for the kind words Randy..........the article is in the June issue of IronMan............have yet to see it myself.

Stay on point.......us old guys have a lot to prove...........to ourselves!!! :)

Catch ya` later.

Most Muscular
04-30-2006, 07:00 PM
update time....

With 12 weeks to go I tend to have mixed feelings about how things are coming along. At times I look in the mirror and see so much improvement and realize inside that even though I am not in "show room" condition at the moment I am perfectly on track to hit that target.

Other times I look in the mirror and see someone who is still not near lean enough and feel I'll never get the "look" I'm looking for. These mind games can sure play havoc with your brain. I want to be in contest shape NOW, but then realize that I'd have to try and hold it for 12 weeks which is an unrealistic goal.... although the guy that won the Overall Masters title last year dieted for 12 days! We all should be so lucky to be in that kind of shape all of the time.

I had my friend Mickey take a look at me this morning. I hadn't had anyone give me an assessment of my progress (or lack thereof) except my wife, since I've started my diet. Although I'm taking pictures so I, and the followers of this thread can critique my journey, some things look different in real life. I'll have Mickey take a look at me every few weeks so he can critique how I'm doing. I was feeling somewhat good how I looked until he showed me his legs.... which were cut and stirated up and down. Oh well... I'll just have to use that as a goal.

My goal has been to lose 1-2 pounds per week (of fat), which I seem to be doing. Tonight after a few days of carbs I weighed in at 175 lbs. which is again, right on target, or a little bit ahead of where I expected to be at this time. I suspect some of my weight loss to date has been some muscle as I've lost a bit of strength on some movements to date, however my legs appear to be getting bigger with my new leg routine.

On Saturday, both my trainer and training partner were not available so I had to struggle through the leg workout on my own. I tried to keep the same intensity level but it's really hard to do that by yourself. I had a young kid spot me for my working sets but didn't feel he had the push to really rely on so I stopped a rep early. For my last exercise, which was three sets of weighted lunges super setted with sissy squats I pushed myself hard enough that I collapsed on the floor in total exhaustion at the end. An older guy had watched me struggle through the last set and commented to me after I dragged myself off of the floor "that you really didn't have to finish that set...". He doesn't realize that quitters never get anywhere.

nuff said...

Most Muscular
05-01-2006, 10:51 AM
I am attaching a .pdf document which shows my overall diet graph for the month of April 2006. I log ALL of my food that by noting the time, volume, protein, carbs, fat, and calories and then transfer that daily information onto a monthly graph. This gives me a quick look at how I am doing, which is especially helpful when carb cycling.

I also include which bodyparts I train and if I did cardio on that day or not. "L" stands for Legs, "C" = Chest, "B" = Back, "S" = Shoulders, "A" = Arms and "X" = day off from training. A dot in the cardio box signifies that I did cardio that day (typically 20 minutes HIT in the morning on an empty stomach).

You may notice that my calorie intake (yellow line)jumps around a lot during the month. While I had a "goal" of staying around 2400-2500 calories I often varied it depending upon my activitiy levels. My days off I typically ate less. My average calorie intake for the month was 2409... pretty much on track. I'll lower this goal during the next month.

My protein intake (red line)averaged 350 grams per day. I typically cycled my carbs (green line) from a high of around 200 down to below 50. My fat intake (blue line) averaged 56 grams and is much higher than in the past but I am getting more of my fat from almonds and fish, and of course I'm clucking like a chicken with all that I'm eating. While chicken is low in fat it all adds up when you end up eating 10 lbs. of chicken per week. Even though my fat intake is high it really comes down to your calorie intake and how you cycle your carbs. On low carb days I may take in 1/8 to 1/4 cup of almonds with a meal.

I know a lot of people may use online logs but I've done it this way for years and carry my diet log book with me so I always keep it updated.

nuff said...

Gator
05-02-2006, 06:08 AM
not a bad way to keep track of stuff..
thx Randy for the idea..

Gator

rdelaney44
05-02-2006, 11:40 AM
I recognize those quads anywhere - Your "leg trainer" works out at my "Gym" - Shawn was a beast!

Randy - its so cool to see that you've decided to throw your hat in the ring again. I know that you really helped me out a couple of years ago and really know your stuff.

I have really gotten out of shape and have finally had enough and was browsing through this site for some insperation and I ran across your journal. I am getting married in a little over a year and have vowed to get someone around 200 by then. If you remember me, you'll remember that is a lofty goal and I've got my work cut out for me. I plan on trying to get back in the gym and use the things that you showed me and hopefully I can pull it off.

Best of luck - I'll definitely be watching your progress

(by the way, I may be able to get ahold of some venison for you if your interested)

-Rich

Most Muscular
05-02-2006, 04:48 PM
I recognize those quads anywhere - Your "leg trainer" works out at my "Gym" - Shawn was a beast!

Randy - its so cool to see that you've decided to throw your hat in the ring again. I know that you really helped me out a couple of years ago and really know your stuff.

I have really gotten out of shape and have finally had enough and was browsing through this site for some insperation and I ran across your journal. I am getting married in a little over a year and have vowed to get someone around 200 by then. If you remember me, you'll remember that is a lofty goal and I've got my work cut out for me. I plan on trying to get back in the gym and use the things that you showed me and hopefully I can pull it off.

Best of luck - I'll definitely be watching your progress

(by the way, I may be able to get ahold of some venison for you if your interested)

-Rich

Yes, Rich I do remember you... in fact I ran across your cell phone number the other day as I was paging through my phone looking for a phone number and wondered what had become of you (and your goals!). It now sounds like you have another one and that's good, because if you don't have a finish line set somewhere it can be hard to get the determination to even start the journey. Please feel free to give me a call or drop me a note if you have any questions on your diet, etc.

And yes, Shawn Myzska is my leg trainer. The leg workouts have been awesome (not while I'm doing them but when I reflect back on them) and I'm sure they will make a difference in how my legs look. I'm very confident that this hard work will pay off.

And m-m-m-m-m... if you can get ahold of some venison I'd be "game".

Keep in touch and stay tuned.... things are beginning to finally happen.

nuff said...

Most Muscular
05-03-2006, 07:26 AM
It seems like everyone in our household is coming down with a cold or sinus infection... the one thing I really don't want to go through at this stage in my prep (or any stage for that matter). My wife's cold is really bad and she struggles to breathe. I can't imagine trying to do an intense workout feeling like that.

To try and help combat or at least lessen the inpact of any possible cold I have been mega-dosing on vitamin C (10,000+ grams per day) and swabbing my nostrils 3-4 times per day with Zicam, a cold remedy swab which is supposed to help a person not get a cold or weaken it's effects.

I have also not done morning cardio for the last two days just so I won't run my body down anymore than I have to. I'll try to keep my workouts short and effective and get as much rest as I can. I'm not sure what else I can do...

nuff said...

justtryn
05-03-2006, 08:14 AM
It seems like everyone in our household is coming down with a cold or sinus infection... the one thing I really don't want to go through at this stage in my prep (or any stage for that matter). My wife's cold is really bad and she struggles to breathe. I can't imagine trying to do an intense workout feeling like that.

To try and help combat or at least lessen the inpact of any possible cold I have been mega-dosing on vitamin C (10,000+ grams per day) and swabbing my nostrils 3-4 times per day with Zicam, a cold remedy swab which is supposed to help a person not get a cold or weaken it's effects.

I have also not done morning cardio for the last two days just so I won't run my body down anymore than I have to. I'll try to keep my workouts short and effective and get as much rest as I can. I'm not sure what else I can do...

nuff said...

Randy - besides your Vit. C, give echanecia tea a try... it tastes disgusting, but I swear by it... When my kids or wife get the sniffles, I drink two cups a day to ward things off. 9 times out of 10, I avoid getting their colds. If I do get a cold (which usually happens after going on a plane trip) I bump it to 4 cups a day, and I'm convinced it lessens the symptoms and I get over it quicker.

Just a thought.

Most Muscular
05-07-2006, 06:34 AM
11 weeks out to Masters Nationals... 10 weeks out to the Mr. Minnesota show.

Right now, it doesn't feel like long enough. Because I was trying to avoid running my body down during the last week to avoid getting my wife's cold I didn't do my daily morning cardio session so I could sleep a bit later and went to bed early every night. While I did avoid getting her cold (so far anyway) I sure can tell the difference of not doing cardio for one week.

My weight stayed at 175 lbs but I feel like I've regained some overall fat all around my body. I guess I'm looking for that "hard" look now and all I see is "defined softness". At least it looks better tanned.

I also realized that my body had become way too accustomed to the thermogenics I was taking and has literally shut my body down from getting any further results from them until I'm off of them for awhile. I've been off for a week and have already noticed my appetite increasing slightly. For being on a diet, I was hardly ever hungry which I'm sure was from the thermogenics. I am now craving food and able to stuff a few more salads down to help increase my metabolism which seems to be at a stand still.

For the next 4 weeks or so I'm going to increase my morning cardo session from 20 minutes to 25 minutes with two minutes of moderate intensity and one minute of high intensity... and the last five minutes of moderatly high intensity to burn out the session. I'll also decrease my calorie intake slightly.

Hopefully we'll start getting some better weather around here and I'll be able to do a little biking in the evenings... if I have time. We have plans to put in a new concrete driveway, finish our deck we started last summer, do some major landscaping, plus all of the other household chores that must be done. This along with my son's baseball twice per week. Such is life.

I had another solo leg session yesterday. I was at my son's opening baseball cermony and first game of the season so I missed leg day with Brian and Shawn. I went later in the afternoon and tried to push myself hard but after having someone yelling at you and helping you achieve more than you thought you could it's hard to do it by yourself.... but in the end I was exhausted and limped out of the gym... so life is good.

Next weekend I'll be updating my pictures (every four weeks) for the 10 week out shot of my program. Stay tuned...

nuff said...

specialkay
05-09-2006, 10:29 AM
All looks good Randy. It was nice talking with you at the gym on Saturday, I know exactly how you feel with the projects, kids, and trying to workout it can be very hectic sometimes but you are looking great so keep up the hard work cause it's showing.

Most Muscular
05-13-2006, 12:31 PM
I just got back from the gym awhile ago and took some update pics... I'll have them posted shortly. Looking at the pictures sure looks different than what I see in the mirror. I think I have one of those carnavil mirrors that make you look different or something.

Saturday is usually leg day with my leg trainer Shawn and leg workout partner Brian but Shawn is out of town today so we're doing legs tomorrow. Brian gave me a peak at his physique and I'm blown away by the hardness he is exhibiting at 10 weeks out. It makes me feel like the Pillsbury dough boy in comparision.... and to top it off he is still eating 4,000 calories a day while I'm down to 2400! It's not fair! lol. He is eating 400 grams of carbs a day while during the last two weeks my high day has been around 150 grams... in fact on Thursday I was at 15 grams total. My appetite had improved when I went off of the thermogenics but it was hard to have the energy to workout on the low carbs so I started using another brand of thermogenics (AST Extreme) I had stocked up on before they were banned. The big thing I don't like about them is that they do affect my prostrate. I think I'll have to look for something else to put into my arsenal for fat loss.

I just have to put in the extra effort and tighten up more. After viewing the pictures I think you'll see a vast improvement in my leaness in the last four weeks (at least I hope you see it...). Things still aren't where I want them to quite be, as I am holding a lot of my fat still around my midsection and lower back. But with 10 weeks to go until Nationals I have plenty of time to lose that last 10-15 lbs.

I picked up another 80 lbs of chicken last week and a guy at work gave me some salmon and King Marlin he had in his freezer from a recent trip to Florida. I've also be making a big batch of extra lean ground turkey/scrambled egg mix which helps give some variety to my meals.

nuff said...

Most Muscular
05-13-2006, 12:37 PM
The first pic is a link from 3 years ago when I posted update pics on this site in prep for my 2003 Masters Nationals debut. At the time I was also 10 weeks out and weighed about 162 lbs.

http://forum.bodybuilding.com/attachment.php?attachmentid=37300&d=1052269656

The first attached picture is from 4 weeks ago (April 16, 2006)

The second attached picture is from today (May 13, 2006) In this picture I weigh about 173 lbs.

jaguarr
05-13-2006, 12:40 PM
Wow, Randy. Overall you've got better definition in today's pic's than last month, but the biggest difference I noticed were your legs. The brutality you've been putting them through is definitely paying off, man.

jag

Most Muscular
05-13-2006, 12:47 PM
okay... first pic is from 4 weeks ago

Second pic is from today

Front lat spread

Most Muscular
05-13-2006, 12:50 PM
My back usually gets really lean and hard... although it's a longggg way from that now it will get better.


again first picture is from 4 weeks ago and second one is from today

Most Muscular
05-13-2006, 12:52 PM
ab thigh pose

Most Muscular
05-13-2006, 12:53 PM
and last for now... my signature pose

Most Muscular
05-13-2006, 12:57 PM
I wish I could achieve the same lighting conditions in these pics from what I see when I look into our bedroom mirror from our bathroom. We have an overhead skylight that sheds the light down and creates some great shadows which seem to highlight my muscularity so much better than what is shown in these pics.

And yes Jag... I do think the leg workouts will make a difference this year. I've maintained my size and strength on my legs compared to dropping a bit of size and strenght elsewhere.

Looking back at these pics compared to the ones taken in 2003 it's hard to see a big difference even though there is 10 lbs of weight difference. It must be evenly distributed???

nuff said...

Bob45
05-13-2006, 01:04 PM
I see a big difference in definition and vascularity. Great work! It's fun seeing the progress while you struggle dieting.

violetdays
05-13-2006, 02:43 PM
I've recently started posting (from lurking) and I have been following your progress very inspirational!

Good job! Overall and specifically with the last 4 weeks -looking good!

specialkay
05-16-2006, 09:10 AM
Looking good!!!! Can really see the difference and the changes. Keep up the hard work it's paying off.

Gator
05-16-2006, 10:23 AM
Randy..
noticeable difference in the pics..taker down slowly, slap on a tan..
and in 11 weeks i hope u reach yer goal !!!!

Gator

Most Muscular
05-17-2006, 09:30 AM
Thanks for the words of encouragement Bob, Violet, Caroline, and Marty... I can use all I can get now. At this point I'm really getting frustrated and nervous about my conditioning. During the last two weeks I have not noticed as much visible changes, and in fact my conditioning appears to have gone backwards a bit... not at all what I was expecting. It's gotten to the point that last night I tossed and turned in bed for hours thinking about when I should decide to give it up. I don't want to go on stage in anything less than what I've displayed before and in fact I must come in much bigger and harder this time or I won't go. This morning my wife reminded me that decision will be made the night before the show and not now. It's helpful to have someone speak some common sense to me once in awhile.

What I do forget at times when I look at my 10 week out pictures and compare them to 2003 is that I started my diet four weeks later this year than in 2003 which if you put it into context, it means I'm about 4 weeks ahead of 2003. That still doesn't give me much comfort because I feel like I'm about 4 weeks behind... Damn I should have started this diet earlier!

nuff said...

rdelaney44
05-17-2006, 11:38 AM
Hang in there - you look fantastic! -Rich

Most Muscular
05-22-2006, 06:38 AM
What a difference a week can make. While last week I felt frustrated and down this week I really started seeing some vast improvements in my physique, both in size (surprisingly) and in overall conditioning.

I took Friday off of work to get some things done around the house and had the opportunity to take my wife to the gym to push me through a chest workout. It was nice having her there as she has really been the only one who has ever been my training partner (she stopped working out when our son was born). She pushed me through a few forced reps, something I have not been able to do on my own and I really felt the difference in having to do that little bit extra. Of course I have to take it a little easy as I feel a bit of strain in my neck when pushing hard and my goal is to avoid a serious injury that would hamper to stop my journey from continuing. After the workout we went to the back of the gym and I stripped down to a tank top and went through a few poses for her. We were both blown away with the size and conditioning I exhibited after being pumped up. While I'm still holding my fat around my midsection my upper body looked massive and my legs are starting to show some good definition, in addition to maintaining (or adding) size.

I may have to see if I can swing a few more Fridays off this summer. It really helped fitting in the projects that need to be done around the house. We have to finish our deck project we started last summer and I had 7.5 ton of landscape rock delievered on Friday so that'll give me a good additional workout moving that about. With training, tanning, grilling, etc needed to be done a person still has to find time to mow the grass, work on projects around the house, and be involved with my son's baseball as much as possible. It's can't be all about bodybuilding. When your life becomes that focussed and narrow you may lose sight of what is really important to you for the rest of your life, that is your family. I guess I have seen it happen to often and hope and pray that I don't become to consumed with this passion to forget what really matters.

I felt guiltly about having to leave my son's baseball game early on Sunday (he had back to back double headers both on Saturday and Sunday) to do my leg workout. He ended up pitching the last inning and I know how much he loves pitching. I feel bad for sharing that excitement with him.

We hope to get out fishing the first Saturday in June and look forward to spending a day out on the water with him and my wife.

My leg workout yesterday again was an awesome experience. Shawn, or as Brian and I refer to him as "Bobblehead" (because he thinks he is so great - right Shawn?) added more weight to on my working set of leg presses. It was a real mindblower to realize that adding another 40 lbs can feel so much heavier. I ended up having to quit the set early and felt frustrated for not being able to continue.

On the hacksquat I was pushed way beyond what I ever felt possible and collapsed on the floor for several minutes with a severe side cramp and labored breathing. If it had been on my left side I would have been very concerned that it was my heart. I've never been pushed to those limits before. I've seen stars before when pushing myself but I was beyond that and all I seen was a black hole of the universe in my mind. Thanks Shawn.

nuff said...

justtryn
05-23-2006, 07:35 AM
You're doing great, Randy. Too bad you didn't have any pics from the impromotu posing at the gym on Friday! What is most impressive to me is the fact that you are keeping your priorities in line with your family. THAT, my friend, is more awsome than any physique you can build. KEEP AT IT!

Mark

jaguarr
05-23-2006, 08:28 AM
A trainer who can push you past seeing just stars right on into seeing black holes is something special indeed. LOL! Like justtryn, I admire your ability to keep perspective regarding your family while you're doing this, Randy. I think a lot of folks can lose sight of what's important, so kudos to you for not falling into that trap. :cool:

jag

Most Muscular
05-23-2006, 09:47 AM
You're doing great, Randy. Too bad you didn't have any pics from the impromotu posing at the gym on Friday! What is most impressive to me is the fact that you are keeping your priorities in line with your family. THAT, my friend, is more awsome than any physique you can build. KEEP AT IT!

Mark

I may bring my wife to the gym again on Friday and perhaps we'll take a few pictures.... I know I had wished I had a camera last Friday. It is those kind of mind blowing sites that you see and wish you had a camera but don't have one. Of course, I've found that the camera can not always capture what the human eye and brain sees... ask anyone who has seen the Grand Canyon that.

nuff said...

Mr. Someday
05-23-2006, 12:39 PM
I wish I could achieve the same lighting conditions in these pics from what I see when I look into our bedroom mirror from our bathroom. We have an overhead skylight that sheds the light down and creates some great shadows which seem to highlight my muscularity so much better than what is shown in these pics.



Looking much tighter Randy!!

As far as lighting goes, I was told early on to always take a flash pic, because if you can get yourself to look good with a flash, then you'll be ok come show time!

Most Muscular
05-26-2006, 06:45 PM
This last week seemed really long. I took my carbs down faster and kept them lower longer and by the end of the week I sure felt drained. Yesterday (Thursday) I only had 6 grams of carbs and they came from a 1/4 cup of almonds. I didn't get much sleep at all last night so I skipped cardio this morning and started refeeding my body with carbs today. The problem with carb depleting is that once you start refeeding it can be really hard to stop. Before I knew it I was approaching my calorie intake limit by later afternoon and had to start backing off of the food a bit.

Because I felt I really didn't get that much production (fat loss wise) out of this last week's low carb "adventure" I've been thinking about having a week of moderately high carbs every day. Moderately high for me would be in the 200 gram per day range. During my son's baseball practice last night I sat down and tried to write out a typical food log for a higher carb day and found it frustrating to be adding carbs and having to scrafice protein to stay within a specific calorie intake limit. Perhaps I'll just have to add some night time cardio to my already seemingly full schedule to allow me to intake some additional calories. I don't like the feeling of dragging myself around in a daze day after day and would look forward to a more stable energy level.

I took the afternoon off and went to the gym. My wife met me there at the end of my workout and took a few pictures which I may post. I didn't look as good as I did last week, and again I must need new glasses because I don't look as hard and defined in the pictures as I do looking in the mirror. But you know what? That's okay. By posting the pictures on here I force myself to show improvement each week. If I looked fantastic now, with 8 weeks to go I think I would tend to slack off and take it easy. Because I am not satisfied I will have to push myself harder and remain on track to achieve my goals.

nuff said...

Most Muscular
05-26-2006, 06:46 PM
with 8 weeks to go until the Masters Nationals....

front standing relaxed.

Most Muscular
05-26-2006, 06:47 PM
front double bicep

Most Muscular
05-26-2006, 06:48 PM
rear double bicep

Most Muscular
05-26-2006, 06:49 PM
ab/thigh pose

Most Muscular
05-26-2006, 06:51 PM
right side chest (this shot looked awesome last week... I'm not quite as hard or full in the upper chest this week)

Most Muscular
05-26-2006, 06:52 PM
right side tricep.... it's getting there but not there yet.

Most Muscular
05-26-2006, 06:53 PM
and my signature pose.... Most Muscular

Most Muscular
05-26-2006, 06:57 PM
btw.... my weight has pretty much maintained at 173 lbs for the last 2-3 weeks. I've gotten leaner and have added some muscle mass in the process!!!!

nuff said...

NutraTroy
05-27-2006, 02:09 AM
impressive....spot on for 2 months out.

You look great! Funny how you nick pick when you see yourself everyday, but really- awesome job and great most muscular~ great thread, one of my favorites. Good luck

violetdays
05-27-2006, 05:31 AM
btw.... my weight has pretty much maintained at 173 lbs for the last 2-3 weeks. I've gotten leaner and have added some muscle mass in the process!!!!

nuff said...

Impressive I can really see the fat loss, and gaining muscle at the same time. You're definitely doing something right! Great Job!

Most Muscular
05-29-2006, 06:27 AM
This Memorial Day weekend has been a very productive, yet very tiring weekend for me. My wife and I have worked every day on our landscape project with the temperature in the mid 90's and high humidity. Call us crazy, but even just sitting in the heat tends to drain the energy out of you.

Both on Saturday and Sunday I took a break during the hottest mid day heat to go work out! They had just turned on the air conditioning on Saturday at the gym but didn't realize they had the thermoistat set at 75 degrees... they also had the big front doors wide open the whole time. duh.

My Sunday leg workout seemed even more brutal because I felt so drained before I got there. I don't know how Shawn gets me to go farther than I ever would think possible but I am ever in his gratitude for pushing me there and beyond. I was telling my wife after my workout how I felt like a wimp and a baby at times for struggling through these workouts and not thinking I can accomplish what he expects of me. She asked if he calls me a wimp or baby and I then realized that he never puts me down, but rather makes me believe in myself and focus to strive and achieve my goals.

Brian, my leg workout partner, and fellow competitor has found this journal and took offense at saying we were about the same weight and height.... okay, he may be a few inches taller than me but I'm still a growing boy. I think we all enjoy the banter we have back and forth during our workouts and do it all in fun. It's so great to have that type of relationship with fellow competitors.

For the next 7 weeks I will be making an effort to get into the gym every night if possible, even if it's to do a little ab workout. Up until now I have been taking Tuesdays and Thursdays off so I could attend my son's baseball games. I'll still go to the games but head to the gym afterwards to put some time in to fine tune my physique further.

I'm going to add moderate carbs back into my diet and increase my calories slightly but add time to my morning cardio session and hope to add a few short sessions in the evening. We'll see how this goes for awhile.

If the weather stays real hot I can't see myself functioning on the job on low carbs. I now spend most of my time on a construction site observing a water treatment plant I designed. Even though I'm not doing much physical labor the heat can still drain your energy.

I'll keep you posted on the results (or lack thereof) of this diet change.

nuff said...

powerman2000
05-30-2006, 01:04 AM
Perhaps I'll just have to add some night time cardio to my already seemingly full schedule to allow me to intake some additional calories. I don't like the feeling of dragging myself around in a daze day after day and would look forward to a more stable energy level.

If I looked fantastic now, with 8 weeks to go I think I would tend to slack off and take it easy. Because I am not satisfied I will have to push myself harder and remain on track to achieve my goals.

nuff said...
MM, you are obviously a very well conditioned and experienced BBer. I would like to humbly make a suggestion to you after reading this post of yours. Before I do make my suggestion I would like to provide you with a little background of myself so you can better decide to try my suggestion or not. I've been in the gym and have never left since highschool. That is over 20+ years for me and I've been in a lot of gyms in So Cal and have watched many pro BBers training. I was a competitive PLer mostly until I wore out my knees and then I switched to BBing. I have competed in 1 NPC show only and I did win the overall novice title.

Now that you've read my resume, and I'm only making this suggestion because of the small amount of frustration it sounds like I'm hearing in your post, here goes. About 6 months ago I had reached my weight limit for a bulking that I was on at 248lbs. I then started my journey towards lowering my bf for the summer and I used all the traditional methods in doing so. And I did lose quite a bit of bf. I was down to the 225lbs range when I hit the dreaded plateau. It didn't matter what I was doing, my body just wouldn't let go of anymore bf. Until, I was talking to some other experienced BBers on another board where I moderate and I learned of a training protocol that I hadn't heard of before and certainly would have never thought of doing on my own. You might even be familiar with it and perhaps even tried it yourself, which if that is true then I'll feel kind of stupid for suggesting, that you try it to once again accelerate your fat loss. It surpassed my wildest hopes for smashing through my fat loss plateau.

It's simple. And you won't even need to do cardio anymore. In fact, you'll most likely need to stop any cardio. 30 second rest intervals btwn all your working sets when you lift. Train every muscle group 2x per week, do 4 sets per exercise, take only a 30 second rest in btwn each set. Change the rep ranges every week from 8, 10 and 12 in whatever order you like. I use an upper/lower body workout scheme. If possible you must include Squats and Deadlifts. They are the 2 most difficult to do this with for obvious reasons.

The workouts are the most brutal thing I've ever done in a gym. It's cardiovascular hell, but it will elevate your metabolism so high that the fat almost instantly starts falling off. And, when you are performing this type of workout it will kill 2 birds with 1 stone since you are getting the resistance training as well as the cardio training you need to most effectively burn the most amount of bf. Not only did I immediately start dropping bf again, even when I was on a 3 week deloading phase I continued to lose more bf. I was doing a fraction of the volume and yet my metabolism was remaining elevated enough to still drop more bf. I did two 3 week phases so far using the 30 second rest intervals and then I've done a 1 week deload in btwn those 6 weeks and then I did another 3 week deload as I just mentioned. That's 10 weeks total and after I hit my plateau at the beginning of the 10 weeks and since then I'm down to 213.5 lbs. I dropped another 10 lbs or more without doing any cardio and without lowering my food intake. Actually, I eat even more now and still lose bf.

This should work for almost everyone. It's not fun, but it works wonders. The pumps are massive. And you can find a great article at t-nation that talks more about how and why this protocol works. It's pretty obvious to me why it works. The down side is you'll have to reduce the amount of weight you use during each exercise by as much as 60%. Don't think that you'll be sacrificing any lean muscle mass either because you won't. I haven't lost any and my strength hasn't diminished either. In fact, on a pound for pound basis I've actually gotten a bit stronger. During the deload I reduce the volume, increase the rest times btwn sets and increase the weight used during exercise, all significantly. I would say for me that I could only handle the 30 second rest intervals for 3-4 weeks at a time. Then I need to take a break by doing a deload or a taper. I have a workout log that details everything at the site I moderate. Send me a pm if you want to know more about getting to my log.

I know this was a ridiculously long post, but I wanted to take care in the way I presented the idea to someone as experienced and accomplished as you are. I'm not suggesting that I know better than you, just that this protocol works and has worked wonders on me.

Best of Luck to Ya!

Most Muscular
05-30-2006, 07:50 AM
Powerman... thanks for the suggestion. I know of others who use this method but I have always felt that there is weight training and cardio training and combining the two does not make an effective use of either training.

Let me explain. To get the full effects of cardio training you should have an elevated heart rate for a specific period of time... say 15-20 minutes of a steady cardio workout. While you may be huffing and puffing by doing a high rep fast workout I don't believe you can maintain that type of pace to get an effective cardio workout. You may burn more calories with this method than going slow but not as much as a good cardio session will burn.

Years ago when I first started competing I used to change up my style of weight training when in "contest mode"... that is, I switched to a higher rep, lower weight training method with less time between sets. I found that I ended up losing a lot of muscle mass I had struggled so hard to build during the off season. I had a mindset back then that I was going to lose about 5 pounds of muscle mass (or more) during the contest prep phase. Why? I now believe in using the methods that built the muscle in the first place, that is, as heavy as a weight as I can lift will help me maintain or build muscle throughout my prep. With decreased bodyfat comes some decreased stability and I can't lift as heavy now as in the off season, although I am very much surprising myself with my leg workouts. "If it's not broke, don't fix it."

Muscle is built when it is pushed beyond what it can do and must rebuild itself to get stronger (and usually in the process... bigger). Doing a high rep, fast workout will build a muscle more adapted to endurance than size.

I'm not saying I don't use your method of lifting at all, in fact last week I did some drop set styles when doing my arm workout because I found I just couldn't push myself with heavier weight because of the heat.

Everyone has their favorite method of lifting and I have had this discussion with many people in the gym. I just know from personal experience that I have to trust what got me to this point will carry me the rest of the way without significant muscle loss. I'm not too worried about "making weight", as I feel I just want to come in big, hard, lean, and full, but I don't want to scarfice too much muscle mass to achieve that goal.

My current leg workouts are a testiment to lifting heavy and hard. I take as much rest between sets as required to put everything I have into it. As a result, my legs have gotten stronger and bigger througout my contest prep.... something that is not usually done.

During my last contest prep (2003) I lifted heavy and maintained my size until I had a relapse of a pinched nerve in my neck. From that point on I had to start lifting lighter and noticed a significant loss of muscle mass.

I appreciate your advice and please don't feel that I am ignoring it. I have always listened to everyone's methods and used principles that in the end, seemed to make common sense. I just personally don't believe that I'll get as much of an effective cardio workout from weight training fast as adding in a bit of quality cardio sessions. I'll do what I have to do, whether I like cardio or not.... and I hate it.

nuff said...

justtryn
05-30-2006, 12:07 PM
with 8 weeks to go until the Masters Nationals....

front standing relaxed.
Randy - wow... I don't know what else to say. You are far to critical with yourself... trust me, I stand in that box as well. But really, you are making fantastic progress and I can definately see the mass being added as you cut. You are an inspiration, buddy.

powerman2000
05-30-2006, 11:15 PM
Everyone has their favorite method of lifting.....
True dat. Like I said, it was just a suggestion.

You gotta do what you believe will work best for you.

Most Muscular
06-02-2006, 09:06 AM
If you've been reading about my journey from the beginning you may recall how I had a hard time getting used to using thermogenics for quite a long time. They made me too wired and gave me flu like symptoms. Now I've gone to the other extreme... where my body has gotten used to their effects and I don't feel I'm getting much out of them anymore. As a result, I feel it is one of the reasons for my slowing down of fat loss recently.

I had been using some Thermogen II I had ordered before the ban on ephedrine was made. When they stopped working I switched over to some AST Extreme I also had stocked up on. The trouble with the AST Extreme is that it seems to effect my prostrate.... I'm not sure if anyone else has experienced this but when I use their product something in it makes my prostrate swell to the point where my bladder is busting but I can only dribble out a drop at a time. That's not good when you're drinking 2+ gallons of tea a day and constantly having to go to the bathroom. I also had trouble sleeping a couple of nights when I took this product so I have discontinued it's use.

Yesterday I picked up a bottle of Lipo-6 and hope it'll do the trick. At least I hope it gives me some fat loss while I wean myself off of ephedrine. Perhaps I can get back on it later. I read a lot of reviews of different non-ephdrine products and Lipo-6 seemed to have favorable reviews. However from reading of some posts on this product in the supplement review section people mentioned how it gave them a buzz and a lot of energy. I must be defucnt in that department because I'm not getting anything out of the recommended two capsules I took this morning. I'll take another two this afternoon and see if I get any results.

I will mention in my frustration to get fat loss results I also tried some clenbuteral for the first time. I was very hesitant to try it because I have heard of so many horror stories concerning its use. I started off with a 1/2 of a 20 mcg pill and felt nothing. A few hours later I took the other half, and a couple of hours later I took one whole pill. Still nothing. The next day I upped the dosage to two pills, the next day three... Until finally I was taking 7 pills with nothing happening! From what I had read and been told I should expect a rapid heart rate, sweating, tremors, etc. I felt nothing so I thought I must have some bogus pills. I had someone try three of them and they said they got very wired from them so it wasn't the pills. I then tried some liquid clen which I was told is very potent. I started out with 80 mcg with no results and slowly increased the dosage each day until I was taking 250 mcg a day. I did notice a slight tremor in my hands but that was it. In fact, the more I took the more tired I got. After speaking with many people I found this is extremely rare and only a few people have ever heard of anyone not getting any effects from it. So much for using clen. I guess it's all good if I can get along without it but it can be frustrating when you reach a plateau.

On Saturday my wife, son, and myself will be visiting my sister and her husband for the weekend and doing a little bass fishing. It'll be the first time I've had the boat in the water this year. It'll be good to have a day off of training and be able to relax. We'll be back in town on Sunday to hit the legs again.

nuff said...

Most Muscular
06-05-2006, 05:28 AM
Well, it was an enjoyable weekend away from home and an opportunity to relax somewhat. My wife, son, and I spent a few hours on Saturday morning fishing and it was a beautiful sunny calm day. Nothing but a few loons, eagles, a few other boats and us on the water. We caught a few bass and just had a great time relaxing in the sun.

Again I found what when I took the Lipo-6 I seemed to get more tired and feel better as it wears off. Go figure.

We ended up getting back into town on Sunday afternoon so I did legs without Brian. That made a bit of a difference because I didn't have that extra time to rest between sets, although Shawn encouraged me to take the rest I needed before continuing each set.

My body is starting to tighten up and I was hoping to post pictures soon. Perhaps later in the week that'll be possible. I am starting to have some vascularity in my legs which really hasn't been that noticible in the past. I'm looking forward to seeing more results soon. Each week I begin to notice more detail starting to appear, however I have to get busy and shave again so I can see more of it.

nuff said...

Mr. Someday
06-05-2006, 07:08 AM
I'm with MM on this one. I am big believer in not changing up what got you there in the first place. Big props to you Powerman for even attempting that. Considering you're PL'ing heritage, that must have been tough to take that advice and actually do it!

jaguarr
06-05-2006, 07:39 AM
This is still one of the most informative journals on this entire site, Randy. I've learned a great deal from it, so thanks for that. You're coming along very nicely in your latest photos. I'm looking forward to seeing what you do to push through your plateau.

jag

Most Muscular
06-07-2006, 11:07 AM
What a difference a good nights sleep can make.... During the past week I had considerable time getting a good nights sleep as I seem to be constantly waking up 4-6 times per night to go to the toilet and found it difficult at times to get back to sleep, especially when we've had some hot steamy nights lately. I found that during the day I just dragged my body around, even when I was consuming more carbs which I did bump up to 160-200 grams per day for a whole week! For many that may seem low, but I've found I can normally function on a lower carb intake once my body gets used to it. I end up scraficing a bit of carbs so I can keep my protein intake higher which I feel is more important for gaining and retaining my muscle mass during this contest prep.

Yesterday morning I felt so drained when I got up from my restless night that I skipped my morning cardio session and instead did 30 minutes after work on the gym's stair climber. I forgot what a workout one of those things can give your glutes if you concentrate on squeezing them with each step.

I also lowered my carb intake to 111 grams yesterday and took in more fat (almonds) and will try to keep my carbs about 100 grams today. I felt full of energy this morning and set a new 30 minute calorie record on my eliptical and also tried for the first time an "energy drink". I had a sugar free Red Bull this morning and a Shock Wave drink for lunch.... Wowza. They sure can give you a lift... I'll just have to be careful not to have any too late in the day or I won't sleep at all tonight!

I shaved last night as my son commented on how hairy my back was and I have to agree... I was starting to look like an old silver back gorilla. I'll have to try and keep up with from now until contest time to avoid shaver burn irritation from occuring. The trouble with shaving is that all of a sudden you feel "smaller" overall.

Perhaps I'll take some pictures tonight showing myself at 6 weeks out. I finally got around to sending in my show application(s) yesterday and ordered a new posing suit. Now about all I have left is to order some Pro Tan and we'll be ready for business. It's always best to get these details out of the way early so a person doesn't feel rushed at the end. They'll be enough to do then.

nuff said...

rdelaney44
06-07-2006, 11:12 AM
still here with you Randy following your journal daily - keep up the good work

inkman
06-07-2006, 11:33 AM
You are very impressive for your age or any age for that matter and I feel you on all the set backs and injurys cause I am in the same boat. About your fat loss supps. The clen works for some and for others it does not. The best combo I have seen is to take clen with t3 and GH. But then you have to add yet another chemical to your body. One thing that has worked very well for my gf is a drink called Redline. It really packs a punch as a powerfull fat burner and intensity increaser in the gym. She loves it and she has tried lot of supps in the past year. She rates this as effective as the old hydroxicut with mahung and you remember how that kicked ass? She lost 5 lbs in the last 2 weeks since starting it.Just be carefull and follow the directions on the can. Too much of it can lead to feeling wired off your ass. Good luck and hope you do well in the Masters.. Inkman

Most Muscular
06-07-2006, 11:40 AM
You are very impressive for your age or any age for that matter and I feel you on all the set backs and injurys cause I am in the same boat. About your fat loss supps. The clen works for some and for others it does not. The best combo I have seen is to take clen with t3 and GH. But then you have to add yet another chemical to your body. One thing that has worked very well for my gf is a drink called Redline. It really packs a punch as a powerfull fat burner and intensity increaser in the gym. She loves it and she has tried lot of supps in the past year. She rates this as effective as the old hydroxicut with mahung and you remember how that kicked ass? She lost 5 lbs in the last 2 weeks since starting it.Just be carefull and follow the directions on the can. Too much of it can lead to feeling wired off your ass. Good luck and hope you do well in the Masters.. Inkman

I don't think I want to try any T3... I've also heard horror stories about people's thyroids being screwed up when they get off of it and GH... well, I just can't afford it.

I'll have to look into the Redline... thanks for the tip. I don't want to live on them but it sure is nice to have something to fall back on when you're running low on energy. I only have 30 grams of carbs in me today and I feel great (so far)... perhaps I'll crash later today.

And Rich... yes, I'm still hanging in there. Stay tuned for more.

nuff said...

Mr. Someday
06-07-2006, 11:50 AM
Randy - have you ever tried pure Yohimbine? It never seemed to give me any jitters and it specifically targets some of the tougher, estrogen-based areas of adiopose tissue (like glutes). It has to be pure yohimbine though as yohimbe only has about 2% yohimbine.

Flynn
06-07-2006, 12:27 PM
still here with you Randy following your journal daily - keep up the good work

Ditto!

Most Muscular
06-07-2006, 05:47 PM
perhaps I'll crash later today.

yep.... I did. Although I'm feeling better now. I dragged through my workout but when I got home I took some pics which I'll now post.

Most Muscular
06-07-2006, 05:48 PM
6-1/2 weeks out from Masters Nationals

Front standing relaxed.

Most Muscular
06-07-2006, 05:52 PM
front double bicep

Most Muscular
06-07-2006, 05:57 PM
right side chest

Most Muscular
06-07-2006, 05:58 PM
back double bicep

Most Muscular
06-07-2006, 05:59 PM
ab/thigh pose

Most Muscular
06-07-2006, 06:00 PM
intercostals

fitnessman
06-07-2006, 06:00 PM
Great progress man!!!!

I did move this to the journal thread, seeing how it is one.

Most Muscular
06-07-2006, 06:01 PM
and my signature pose

Most Muscular
06-07-2006, 06:04 PM
Again when I look at the pictures on the screen I see a totally different me than when I look in the mirror. I can see now why it's hard to make some judgemental calls about show placings when you view pictures on the internet compared to seeing something live.

It's all good I suppose. At least I know I actually look leaner and harder then the pictures can suggest.

But as you can see, I still have a ways to go but I feel I have enough time to get there if I stay with the program.

nuff said...

Gunn27
06-07-2006, 06:49 PM
Looking great MM!

ChocoChick
06-08-2006, 04:37 AM
6-1/2 weeks out from Masters Nationals

Front standing relaxed.

Wow! Look at those lats, those biceps... those everything!

Looking great, MM.

ChocoChick
06-08-2006, 04:39 AM
Great progress man!!!!

I did move this to the journal thread, seeing how it is one.

Ah ha! I couldn't figure out how I'd missed this one.

jaguarr
06-08-2006, 08:20 AM
You're really cutting up nicely, Randy. You're retaining a lot of mass while you do this, which is promising. How far out are you, now?

jag

Gunn27
06-08-2006, 08:50 AM
6-1/2 weeks out from Masters Nationals


How far out are you, now?

Letís cut Jag some slack here, concussion you know. :D

jaguarr
06-08-2006, 09:04 AM
Letís cut Jag some slack here, concussion you know. :D

It's true. I am a head injury victim. :(

jag

ms_mac
06-08-2006, 09:22 AM
Wow! You look awesome.....great job, MM.

Most Muscular
06-09-2006, 05:47 AM
I guess I shouldn't continually beat on a dead horse but I am not at all happy with the way I am looking this last week. I seem to go through periods of ups and downs and this last week sure has seemed to be a downer. While the week before I started noticing dramatic changes in my body (getting leaner and harder) this last week seems to again have reversed direction and I am smoothing out considerably, my skin is getting much thicker, and I don't have the energy and drive of the past.

After closely examining my diet log for the last several weeks I think I've determined that I have to drop my calories and/or increase the cardio.... yes, I know, I was going to do this a couple of weeks ago but I while I bumped up my morning cardio time period from 25 minutes to 30 it wasn't always consistent. I have also maintained my calorie intake pretty level for the last month and a half. While this has allowed me to maintain my muscle mass (I've stayed at around 174 lbs for the last 1-1/2 months) and I've gotten leaner, I have not leaned out to the point which I should be at this stage of the game (in my mind anyway).

"Do as I say and not as I do". There may be others who I have helped coach for shows in the past wondering why I'm not following the philosophies I put them through in their contest prep. Good question. I've known I have to drop my calorie intake or increase my cardio to consume more calories to lose weight so why haven't I done it in the regular pattern that I preach to others about? Whip me with a wet noodle why don't you? I guess I've gotten used to being "bigger" than before and got into the pattern of not wanting to lose too much muscle mass. Of course I have to realize that bodybuilding isn't unfortunately about "bodybuilding" but at times about "bodywasting". To really show your muscle physique off fully you have to be lean and hard.

During the last week I cycled my carbs down again to about a 110 grams for two days and down to 11 grams yesterday (yes, I was dragging). Today I'll refeed with carbs and keep them up again for a couple of weeks as I play around with lowering my calorie intake and/or increasing my cardio output. With increased carbs perhaps I'll be able to throw in a night time cardio session at least a few times per week.

If I sound hard on myself it's because I struggle for perfection. I'm not looking for "yes, man" by posting here, I'm looking for honest critiques and I feel at times you people must be blind. LOL.

nuff said...

Most Muscular
06-11-2006, 08:56 AM
Life continues on... although at times we may have to stop and consider how lucky we are and what we take for granted.

I am currently working as a Resident Project Representative (RPR) (a fancy name for a construction observer or someone who watches others work all day) for a water treatment plant project I had designed. Last Friday just as I was about to start fixing myself some lunch a guy who was in the construction trailer mentioned that someone must have gotten hurt as there were fire trucks and police cars showing up on site. I rushed outside and found about 4 fire trucks, ambulances, and numerous police cars heading into the site. Appartently one of the workers had stepped on a loose piece of plywood decking which were temporairly set up on some joists and fell about 15-20 feet down onto a concrete filter cell floor. He got banged up pretty bad along his left shoulder and hip but was awake but in a lot of pain. It took nearly 45 minutes for the fireman to hoist him out of the cell and into a waiting ambulance. We all hope he is okay. I think I'll be skipping my morning cardio session on Monday so I can get to the work site for their early morning meeting which is held at 6:30 so I can find out how he is and what the OSHA investigation yielded. I usually don't show up on the work site until 7:15.

I recall in my previous contest preps that I found myself trying to drive a lot safer and I try and be more aware of my surroundings. I guess after going through so many months of dieting and training it would be a disaster to make a foolish mistake and end up with an arm or leg in a cast. I wonder how many "serious" bodybuilders have had something similar happen to them and hobbled onto the stage anyway. I'm sure there are a few fool hardy folks who have done that. For now, and up until contest time, I'll again have to be always vigilant and watch out for myself and the other guy.

On Saturday I spent most of the day shivering in the cold and wind watching my son play in a baseball tournament. I thought this was summer? It was like 58 degrees with a strong wind. My wife and I were huddled up under a blanket for most of the day.

I have also increased my carbs somewhat and will attempt to lower my calories and increase my cardio. Yestersday I did a 30 minute session in the morning and a 20 minute session in the evening. Today is leg day so I may only get an evening session in. I am hoping that we will all see some dramatic results from these efforts.

I'm now off for a high school graduation party for several recent graduates ... yes, I'll be bringing my own food and just dream about all the other tasty treats which will be laid out there.

nuff said...

jaguarr
06-11-2006, 09:04 AM
Hope that guy is alright, Randy. Seeing stuff like that happen certainly makes us stop and think about our own mortality, doesn't it? Yikes.

jag

Most Muscular
06-12-2006, 05:58 AM
Surprisingly the worker only suffered a dislocated left shoulder... he could easily have died in such a fall or suffered a serious head injury but his hard hat remained on which was lucky since he fell head first to the concrete floor below.

Most Muscular
06-12-2006, 06:06 AM
Yesterday after another grueling leg workout I had Shawn and Ray, a friend of mine from the gym take a look at me in the locker room for an honest assessment. The result was pretty much what I expected... I am running about 1-1/2 weeks behind on fat loss but they feel most of my "smoothness" is more the result of water retention then actual fat. My big trouble spot is around my mid section and lower back which has always been a problem for me but I am confident that with some hard work in the next few weeks that I'll conquer this battle. I now have to put my head down and continue the battle. "When the going gets tough, the tough get going".

It's funny how my body can change throughout the day.... in the mornings it's nice and tight and vascular and as the day goes on it smooths out. Knowing that I am carrying a lot of water weight instead of a lot of fat weight should help with my mind games. I just was glas to hear it from someone else. I appreciate their honest assessment. Shawn did remind me that I have to start working on my posing which I know I have neglected. That's one thing I preach to others about yet I myself am guility of not doing my own homework.

No more excuses. Let's roll.

nuff said...

someday
06-12-2006, 06:48 AM
i know exactly ehat you mean about being more careful, although safe driving isn't my thing....i find myself tending to be more careful running up and down the stairs......especially if my hands are full with a load of laundry. too funny......i though i was the only one! :)

as far as water weight, don't forget stress makes a huge difference....try and relax....i'm sure everything will come together in the end.

Most Muscular
06-12-2006, 07:44 AM
ias far as water weight, don't forget stress makes a huge difference....try and relax....i'm sure everything will come together in the end.

I know what you mean about the stress causing things to happen with your body and I'm sure all of my worrying may be a partial cause of it. I also have a bad case of the hemroids (a real pain in the ass) which in the past I have gotten when I have been really stressed so I'm sure I have to calm myself down and mellow out a bit. Easier said than done.

nuff said...

jaguarr
06-12-2006, 10:19 AM
That's great news that construction worker suffered minimal damage. Scary stuff! Stay the course, Randy! You're almost there!

jag

Most Muscular
06-13-2006, 10:18 AM
Randy - have you ever tried pure Yohimbine? It never seemed to give me any jitters and it specifically targets some of the tougher, estrogen-based areas of adiopose tissue (like glutes). It has to be pure yohimbine though as yohimbe only has about 2% yohimbine.

I started back on the thermogenics yesterday and it sure felt great to have some zip and energy back... plus hopefully a kick start to additional fat loss. However I am again experiencing some problems with prostate enlargement when I use AST Extreme or Sci-Fit Thermo Gen II. I did some checking and both of these products contain Yohimbin which after some research is not recommended for those of us individuals which may suffer prostate problems

"Men who have benign prostatic hyperplasia (BPH) should also avoid yohimbe and yohimbine due to the possibility that they may promote prostate enlargement and worsen the symptoms of BPH."

I'll now have to dig up an old bottle I have of some fat burners with straight ephdrine and not all the other fancy fat loss stuff.

Try to imagine drinking a couple gallons of tea per day and then trying to empty it out of a very small diameter straw. My bladder is bursting and it just dribbles out.... I know this is TMI (to much information) but God I'm suffering here! LOL

nuff said...

jaguarr
06-13-2006, 10:32 AM
I've read a lot of very good things about Sesamin as a stimulant-free thermogenic, Randy. Ever given that a shot?

jag

jtroster
06-13-2006, 10:38 AM
I am currently trying the Sesamin & Melting Point stack that is on sale in the bb.com store. There are a few supplements logs about it and the results look good. I have not been on it long enough to tell yet.

Most Muscular
06-13-2006, 10:40 AM
I've read a lot of very good things about Sesamin as a stimulant-free thermogenic, Randy. Ever given that a shot?

jag

I'll check it out! Thanks!

Flynn
06-13-2006, 11:59 AM
..."Men who have benign prostatic hyperplasia (BPH) should also avoid yohimbe and yohimbine due to the possibility that they may promote prostate enlargement and worsen the symptoms of BPH." nuff said...

This is one of the reasons I have been hesitate about taking this supp.

someday
06-14-2006, 10:18 AM
Try to imagine drinking a couple gallons of tea per day and then trying to empty it out of a very small diameter straw. My bladder is bursting and it just dribbles out.... I know this is TMI (to much information) but God I'm suffering here! LOL
nuff said...

may be a silly question, but have you thought you just may have a badder infection? even if you were tested for one and nothing showed, many people get tested a few days later and then test postitive....especially if you feel even worse.

Most Muscular
06-14-2006, 10:48 AM
I'm pretty sure the yohimbe is the cause of my prostate problems. Soon after I got on it the problem started and after a half day of not using any the problem went away. This has happened before and I finally recognized what was causing it. Besides, the investigation that I did also confirmed my thoughts.

I found a fat burner sitting in the back of my shelves that didn't have any yohimbe in it and I'm now taking that without any prostate problems and finally being able to feel the effects of ephedrine again.

Just a word to the wise. If you discover a problem discover the cause.

nuff said...

Most Muscular
06-16-2006, 10:41 AM
Well it looks like the two-a-day cardio sessions are really starting to work their wonders!!!

After fretting so long about not liking the way things were progressing I really decided to put my nose to the grind stone and make some changes... and changes are coming along nicely finally. My weight has dropped a tiny bit down to 172-173 but more importantly I've tightened up considerably. My arms and upper chest are a roadmap of hardness and vascularity that really freaks me out at times. My legs are also hardening up and I have much deeper cuts and can observe stirations and vascularity coming out at times.

I make many of these observations in my "wishing" mirror which is located at the end of my bed and viewed from the Master bathroom. From here I see the future... that is, how things will look in normal light in a couple of weeks.... and I like what I'm seeing so far.

I'm not sure when I'll have an opportunity to take some update pictures. My life these days seems so hetic I wish there were more hours in the day. I get up early to do cardio, shower, eat, and head out to the job site for the day. I then have to go to the gym, tan if I can find some time, workout, eat, try and do some projects around the house (if my son doesn't have a baseball game), do more cardio, prepare the next day's food, shower, and go to sleep. Sleep? what is that? I get up so many times to go to the bathroom it's ridiculous. I think I should just hook myself up to a tube and pail and be done with it.

Later this afternoon I get to pamper myself with an hour long full body deep tissue massage which I really need. If I find the energy I'll try and throw in some ab exercises. My abs are coming in good but I haven't had the time to work them as I should. I think good abs are also a result of a good diet. If you have 'em they'll show once you get rid of the fat.

The big thing I have to inject into my schedule is posing practice each night. I've done it a few times this week and find myself winded to fast. This perfection only comes with practice and I'll have to start throwing in 1/4 turns and mandatories each night. I have a posing routine worked out and go over it in my head as I drive to work and back each day while playing the music on a CD. That can wait closer to the end however as the mandatories are more important to perfect.

We're having a new concrete driveway poured early tomorrow morning so I'll have to stand guard to make sure no kids try and write their names in the fresh concrete tomorrow. My son also has another baseball tournament this weekend which will leave me less time to get other projects done around home.

Five weeks to go until the Masters and four weeks until the Mr. Minnesota. The other week it seemed like there wasn't enough time to get ready but now that I'm looking better I wish it was sooner.

nuff said...

Bob45
06-16-2006, 12:23 PM
Try to imagine drinking a couple gallons of tea per day and then trying to empty it out of a very small diameter straw. My bladder is bursting and it just dribbles out.... I know this is TMI (to much information) but God I'm suffering here! LOL

nuff said...[/QUOTE]


Be sure to go every half hour so it doesn't fill up.

jaguarr
06-16-2006, 01:50 PM
Glad to hear it's finally starting to come together for you, Randy. I know you were getting frustrated and worried there for a bit, which doesn't help matters.

jag

bcapprentice
06-17-2006, 09:07 PM
I hope that the only symptom of your misbehaving prostate is the dribble. Commiserations if there is pain as well

Most Muscular
06-18-2006, 05:30 AM
I hope that the only symptom of your misbehaving prostate is the dribble. Commiserations if there is pain as well

there was also some pain but all is good now that I've dropped the products with Yohimbe in them. It's hell being old at times but now that I've gotten in the shape I'm in now it feels good.

Yesterday I stopped at a gas station to buy some gum (the only time I really chew gum is when I'm dieting and then I go through it like no tomorrow) and I was wearing a wife beater tank top when this black woman came up to me and said "Damn, can I squeeze your muscles?" I looked at her and said "no, I don't think so" I wonder how she would have reacted if I had just walked up to her and said "damn, can I squeeze your boobs?"

nuff said...

Most Muscular
06-24-2006, 04:08 PM
I'm sorry I haven't had time to update this journal for awhile. I have wanted to take some updated pictures for everyone to see my progress but life has become way too busy lately to even have time for that.

But things have been improving a LOT lately. My weight has dropped down to 170 lbs. so the welterweight class (165 lbs) is well within reach with 4 weeks to go. Heck, I can lose that in water, although I still have a few places on my body that need a bit more fat reduction. I'm tending to hold the last of it mostly in my lower back, around my sides in the waist area, and my hamstrings need to tighten up. Other then that things are looking harder and vascular. My upper chest and shoulders and upper back area are at par or much harder then when I last competed in 2003 so I feel good about that.

I'm doing a minor practice run next weekend on my loading so I'm sodium loading this weekend. Because of the increased sodium, plus taking in some more carbs then usual yesterday I feel somewhat bloated and experience more loose sagging skin compared to when I intake lower to moderate carbs and everything stays tighter.

I've also been experiencing some minor cold symptoms and this morning woke up with a terrible cough and congestion in my chest and a runny nose. The two a day cardio sessions, hectic work schedule, exhaustive training routines, etc is really wearing my body down and I'm more prone to getting a cold, etc. in this mode.

Even with the cold and my busy schedule I suddenly find I am having a bit more energy then the last few weeks. I've been trying to figure out the cause of it and have narrowed it down to the possibility of starting to take glutamine again. Glutamine has always been one of those supplements that everyone says is so good for you but it's hard to state that it is because you don't necessarily feel the same effects from it like you would say from creatine. However, I now can say that it is helping with my recovery and giving me more energy. The only reason I had dropped it out of my diet is that I had stopped consuming any protein shakes and I used to always include it in them. I now mix it with my oatmeal and whey mixture.

Perhaps this week I'll have the chance to take some pictures and post them. If not stay tuned for a feature update around the 4th of July.

nuff said...

Most Muscular
06-27-2006, 06:31 AM
I'm really starting to hit the wall lately. Up until now I've been able to maintain my workouts with somewhat high intensity and strength but on Sunday my usually strong leg day I suddenly was unable to push the weight the same number of reps. It was a shocking realization but my body just can not seem to be pushed too far anymore.

My wife and younger son came to watch as Shawn pushed me through my brutal leg workout on Sunday. It was a shocker to me when on the leg press I was only able to get 15 reps when during the past weeks I was getting 20+ with the same weight. Everything just seemed to stop working at once. Perhaps it's the combination of having a cold and pushing my body through two a day cardio sessions.

I was hoping to get some more time to get things done, not only in my contest prep, but around the house when my son's baseball season ended. They have their league playoffs this week and we expected them to lose the first two games and be done for the year. He didn't get much quality playing time this year and has been somewhat bored with the season so he's ready for it to be done also. To our surprise they ended up winning last night so they have to play again tonight with a team which they also should beat. They may end up playing the every night this week. So much for getting things done.

I'm doing a small practice run of my carb/fat loading this week so I'm in the second day of a carb deplete cycle. Yesterday I had 52 grams of carbs and will probably be around that today. On Friday night I hope to shoot some pictures and video while I'm "loaded". It'll be interesting to see what this test load will turn out like. I'll use what works and fine tune it for the Minnesota show on July 15 and refine it more for the Masters Nationals the following week.

nuff said...

jaguarr
06-27-2006, 08:00 AM
Sounds like your strength and endurance might be faltering a bit due to the cold, Randy. Mine does that when I'm run down a little bit like that, and that's when I'm not dieting down like you are! I wouldn't let yourself get too down about it, man.

jag

Most Muscular
06-28-2006, 12:15 PM
I don't recall a time in my life when I have felt so ragged and worn. I'm on day three of a carb depletion cycle (50 grams or less) and have a very bad sinus infection and chest congestion. I ended up leaving work today because I could hardly stand up anymore. I went to bed at around 9:30 last night and skipped last nights and this morning's cardio sessions. I can hardly stand up let alone think about trying to move my legs. Hopefully I'll feel better tomorrow, but for today I'm just going to take it easy, perhaps go to the local Golds which has a sauna and soak up some heat for awhile.

In my last house we built a sauna and I had one nearly every night. I sure do miss that. I am of 100% Finnish heritage so I grew up on taking them often. I just can't take as much heat as I used to but if I had one in my home again I'm sure I'd take any of you on sitting on the top bench. They sure are great for opening up your sinuses and chest plus relieving aching muscles and joints. arrghh... I feel like I'm going to die.

nuff said...

joed
06-28-2006, 12:57 PM
MM, I don't know if you're irrigating your sinuses or not but for me that helps a lot to keep the infection from spreading more. Hope this is short lived & you can continue getting ready for your contests.

jaguarr
06-28-2006, 01:04 PM
MM, I don't know if you're irrigating your sinuses or not but for me that helps a lot to keep the infection from spreading more. Hope this is short lived & you can continue getting ready for your contests.

Not a bad suggestion at all, Joe. Since I'm intimately familiar with this process due to my recent sinus surgery, let me post the recipe and instructions:

Salt Water Solution:
1 teaspoon of non-iodized salt (sea salt works best)
1 teaspoon of baking soda
2 cups of warm water

Get yourself a bulb syringe and fill it up with the solution (you know, squeeze the air out, dip it it into the solution and suck up some of the stuff)

Insert the bulb syringe into the nasal-labial fold of one of your nostrils.

Rotate the bulb syringe outwards so that the tip is pointing towards the outer edge of the eye.

Lift the bulbe syringe up so that it is parallel to the roof of your mouth (your sinuses are parallel to the ground, not up and down). Squeeze the bulb slowly but firmly irrigate sinuses.

Repeat this on the other nostril and continue alternating between them until all of the solution is gone.

Continue this process every 2-3 hours until sinuses return to normal.

This can be pretty messy so I've been doing it in the shower, but it does work if you're suffering from sinus problems.

Get better, big guy!
jag

Jrome96
06-28-2006, 01:33 PM
Hey bro, take it easy. No sense killing yourself, get some good R&R otherwise your going to be doing yourself more damage! Conditioning is key in bodybuilding but not at the expense of your health. These last 4 weeks have been tough on me dieting & training wise but when I start to feel under the weather, I take a step back and make sure I replenish my body with nutrients and rest.

BTW, I didnt know you were Finnish....I'm half (Mothers side) and still have relatives in Finnland. Nothing like a sauna to sweat out the sickness! Also, sometimes, I'll sweat out the sickness with a good jog...it helps me.

Take care....get your rest and get some carbs in you...try Cherry Essense Pruns(buy them at Cub Foods in the baking section and put them in the fridge) awesome postworkout snack!

Jerome

Most Muscular
06-28-2006, 02:08 PM
Hey bro, take it easy. No sense killing yourself, get some good R&R otherwise your going to be doing yourself more damage! Conditioning is key in bodybuilding but not at the expense of your health. These last 4 weeks have been tough on me dieting & training wise but when I start to feel under the weather, I take a step back and make sure I replenish my body with nutrients and rest.

BTW, I didnt know you were Finnish....I'm half (Mothers side) and still have relatives in Finnland. Nothing like a sauna to sweat out the sickness! Also, sometimes, I'll sweat out the sickness with a good jog...it helps me.

Take care....get your rest and get some carbs in you...try Cherry Essense Pruns(buy them at Cub Foods in the baking section and put them in the fridge) awesome postworkout snack!

Jerome

Thanks for the suggestions guys! I've been laying around most of the afternoon and starting to feel a wee bit better already. I think I've been just pushing myself too hard lately and I should know better.

And yes Jerome... I did notice on your myspace site that you were half Finn. I also was very impressed with your conditioning... you look spot on and it'll be great to go head to head with you in a couple of weeks... providing I last that long. I'm still holding onto some trouble spots and this cold has put a damper on working on them at the moment. Is it too late for liposuction? Perhaps I can have them suck out my sinuses at the same time.

nuff said...

rdelaney44
06-29-2006, 09:54 AM
Hey Randy - hope this sinus stuff passes soon - I can't wait to see your next round of pictures - I'll be in St Louis the weekend of the show, so be sure to post a bunch of pics so I can see how it goes. Keep it up, I'm sure you look amazing

Also - I haven't been to the gym too much lately and when I do its at the Gold's in Blaine. I was wondering if Shawn still works out at "The Gym". If so, I'm planning on hitting it real hard after softball winds down and would like to be cut up for my wedding the end of June next year - that's a lot of work and I was going to check into seeing if I could afford him to help me with some workouts - the same goes for you, but I'm sure you'll be ready to take some time away - could you PM me with his email or give him my email address if you still have that

Thanks again and best of luck - Rich

Most Muscular
06-29-2006, 10:53 AM
Hey Randy - hope this sinus stuff passes soon - I can't wait to see your next round of pictures - I'll be in St Louis the weekend of the show, so be sure to post a bunch of pics so I can see how it goes. Keep it up, I'm sure you look amazing

Also - I haven't been to the gym too much lately and when I do its at the Gold's in Blaine. I was wondering if Shawn still works out at "The Gym". If so, I'm planning on hitting it real hard after softball winds down and would like to be cut up for my wedding the end of June next year - that's a lot of work and I was going to check into seeing if I could afford him to help me with some workouts - the same goes for you, but I'm sure you'll be ready to take some time away - could you PM me with his email or give him my email address if you still have that

Thanks again and best of luck - Rich

From what Shawn has said lately he'd like to back off of doing much personal training except for those who are doing some National shows. It takes a lot of his time and effort and he'd like to devote it to those who are really serious... I can't blame him. I will give him all of the credit on how my legs have developed since I've worked with him the last few months. Last weekend I finally hit the wall and my legs are still sore. I'm not sure how I'm going to last this Sunday. It'll be the last full bore leg workout and they'll I'll give them time to rest for the Minnesota and Masters Nationals.

I hope to post some pics by the 4th of July... hopefully I'll have some taken tomorrow night. I'm doing a low carb load today and I'll finish the load up with some fats tomorrow and see how things look. I'll then fine tune it for the Minnesota and further refine it for the Masters. The difficultly will be is that the Minnesota prejudging is Saturday morning while the Masters Nationals prejudging is Friday night so things will have to run a bit different for both show. Hopefully I'll be able to dial it in for two back to back shows, something I've never had to do before and not something I'm looking forward to.

I have to make it up to Blaine one of these days to train but I don't know if that'll happen before the shows or after. Keep in touch and let me know if I can be of any assistance in your quest.

nuff said...

rdelaney44
06-29-2006, 11:13 AM
I don't blame him - oh well. Didn't hurt to ask

Most Muscular
07-02-2006, 07:11 PM
Well I did my trial run on Thursday and Friday and will have to make some adjustments when it comes down to the real thing... but then, that's what trial runs are for... finding out what works before hand instead of waiting until show time to find out something didn't work right.

It can be somewhat difficult though to actually gauge your true run unless you do everything full blown. I didn't want to go that far but I was on the edge of seeing what my loading will do and won't do. When it was all done I still was holding way too much water under my skin but that can be explained by I did not up my liquid intake to any where near the level I will the final week. Because of that factor, I think I will come in drier in the end.

Even without a wild water load I still experienced a lot of water loss throughout Thursday night after I cut my water intake out. I was constantly going to the bathroom throughout the night to the point on Friday during the day I could hardly function because I was so tired from not getting a good nights sleep. I realized that this is a big problem for me throughout the week when I am constantly getting up in the middle of the night at least every hour to urinate. You can't get a good nights sleep with those kind of interuptions. The last two nights I've slept so much better and have therefore felt so much better during the day.

When I had my sinus trouble earlier in the week I was taking some OTC medicines which I felt really bloated me up... in fact on Wednesday when I weighed myself I was around 175 lbs or so. Imagine my surprise when I stepped on the scale on Friday night and discovered I was now 166 lbs and I still have a lot of water (and yes, some fat) to lose. Making welterweight won't be an issue for the Masters in fact the possibility of making it down to lightweight may happen... at this point I'm not going to fret about it but rather just come in as full, dry, and hard as I can.

Would you like to see some pictures since I haven't posted any since June 10?

nuff said...

Most Muscular
07-02-2006, 07:12 PM
Three Weeks Out from Masters Nationals....

Front Double Bicep

Most Muscular
07-02-2006, 07:13 PM
front lat spread

Most Muscular
07-02-2006, 07:14 PM
Right side chest

Most Muscular
07-02-2006, 07:15 PM
right side tricep

Most Muscular
07-02-2006, 07:16 PM
ab thigh pose

Most Muscular
07-02-2006, 07:17 PM
back double bicep

Most Muscular
07-02-2006, 07:19 PM
back lat spread

Most Muscular
07-02-2006, 07:20 PM
and my signature pose...

Most Muscular
07-02-2006, 07:27 PM
As you may or may not be able to see I have made improvements since my last picture postings.... again, the seeing myself live shows much different definition then was is exhibited in these pictures. However I still have some problem areas to work on... my lower back and sides have some hanging fat, water, and skin to lose, as does my hamstring area. These have always been the last places for me to lose fat.

I'll continue my two a day cardio sessions for at least another week and then begin to slow things up while I prep for the Minnesota show.

I had my last intense leg workout with Shawn and Brian today and it went better than last week but still not the same strenght and stamina as two weeks ago. From now on we'll tame things up a bit and work on details and give our legs a chance to rest so they'll look harder and more cut come show time.

While I may have cussed the leg workouts when they were happening I look back at it as the biggest effort I've put into weight training since I've started bodybuilding. I thank Shawn for his spirt and knowing how to push me beyond what I thought was ever possible. We didn't leave anything in the gym when we left... we did it all.

nuff said...

Gunn27
07-02-2006, 07:32 PM
You look fantastic MM. Hard to believe you are 166, you look much bigger/heavier.

joed
07-02-2006, 07:53 PM
Holy moley you look great MM. I can see you in welterweight but if you get down to lightweight your competition will faint. hehehe.

Flynn
07-03-2006, 04:31 AM
Agree w/the others, looking really good Randy...shows what dedication and hard work can accomplish. Btw, I'm digging the quad separation.

Most Muscular
07-03-2006, 05:36 AM
Btw, I'm digging the quad separation.

What really can't be seen well in these pictures is the feathering I have along the outside of each quad... they are really starting to come out although I must have had some sort of quad injury years ago because on my left side the feathering extends all the way up the quad while on the right it only goes halfway and stops! But then again, the right quad has deeper cuts, I think mostly because I tend to hit it harder during most poses. My goal is to get on stage with my legs well rested, dry, and hard so they can be shown at their best.

nuff said...

ms_mac
07-03-2006, 06:40 AM
Wow! You look amazing, MM. I thought your last pics were great, but I can definitely see some big improvements with these. You do look much heavier than 166, too! Great job!

violetdays
07-03-2006, 09:15 AM
Excellent job!

jaguarr
07-04-2006, 09:35 AM
Every new set of pic's is showing marked progress, Randy. I'd say you are definitely on the right track. The definition and feathering (even though it's hard to see, it's there) are coming through more and more with every updated set of shots you post. Keep at it, bro!

jag

Most Muscular
07-04-2006, 11:46 AM
Happy 4th of July everyone!

I am currently less than three weeks out from competing in the 2006 GNC NPC Teen, Collegiate, and Masters National Bodybuilding Championships which will be held on July 21-22 in Pittsburgh, PA.

A video has been produced documenting my training at this stage of my contest prep and can be viewed at:

http://www.youtube.com/watch?v=7oVrbE51zc8

My wife Julie and daughter Bobbi shot the video footage and my oldest son Dennis did the editing. He did a super job on putting the thing together in a few hours!

With three weeks left I still am holding a lot of water but otherwise I am pleased with the gains I have made since I last competed at the Masters Nationals in 2003. At that time I took first place in the Over 40 Lightweight class.

This year I plan to compete in the Over 50 class as a Middleweight and in the Over 40 class as a Welterweight. The Overall winner of the Over 50 class and the top two finishers in the Over 40 class will qualify for Pro status in the IFBB (International Federation of Bodybuilders). Only 14 Pro Cards are given out each year to men and this show will give me three opportunities to be recognized for Pro Status if I win my weight classes. Wish me luck!

I will also be competing on July 15 in Bloomington, MN as a middleweight and in the Over 50 class in the 2006 NPC Mr/Ms Minnesota Bodybuilding Championships. If you're in the area come on out and cheer me on. My goal in this show is to not only win my weight class but be a top contender for the Overall Mr. Minnesota title. Prejudging is at 10:00 a.m. and the Finals are at 6:30 p.m.

Drspeedo
07-04-2006, 02:28 PM
Hey, Most Muscular!

You have REALLY inspired me - big time!!

I just started my own journal here after being really discouraged from seeing how I looked on my South Beach vacation.

Please feel free to comment on my new thread here and I will follow you through the competition. I wish you the very best of luck. You look great and I am really hoping to do something good this next 90 days.

Cheers!
Lane

Jrome96
07-04-2006, 02:54 PM
Randy, looking great man, big and lean! Cant wait to flex next to you in less than a couple weeks. I'm 164.5lbs as of this morning and have no idea what I'll come down. Like the vid to, I see it on myspace..its pretty cool man.

Keep it up and see you at the MN!

Most Muscular
07-05-2006, 07:32 AM
Thanks for the nice comments Lane.

I took a quick look at your journal and have only one remark which I also have in my signature.. that is... "more isn't better, better is better."
It's not a requirement to do many sets of the same exercise.... once you get properly warmed up with light weight then push heavier weight for less reps. Make your muscles work for each rep and you won't have the strenght to do so many sets. If you can do 4-5 sets say of db curls are you really pushing yourself that hard? Unless you're just starting out weight training, which I don't think you are, you may want to consider a Max-OT type of training.

just a thought.

nuff said...


Hey, Most Muscular!

You have REALLY inspired me - big time!!

I just started my own journal here after being really discouraged from seeing how I looked on my South Beach vacation.

Please feel free to comment on my new thread here and I will follow you through the competition. I wish you the very best of luck. You look great and I am really hoping to do something good this next 90 days.

Cheers!
Lane

violetdays
07-05-2006, 09:08 AM
Nice video - and you are looking lean, you coming in very well. Good life balance reflected in the video - always nice to see!

Gator
07-06-2006, 05:11 AM
great video Randy, yer really dialing it in now...
Good luck at the Natls and at Mr MN as well..

your huuuuuuuuuuuge an inspiration to a guy who has been workin waaaaay too much lately, getting away from what he really likes to do and to whats been a part of who he really is..
thx man !!!!

The change starts today..
I owe ya

Gator

rdelaney44
07-06-2006, 09:25 AM
you look incredible -- I hope in these final weeks when it keeps getting more difficult that one of the things that helps keep you motivated is that you understand how many people are out here watching your progress and how inspiring you are to guys like me. Keep it up Randy

Most Muscular
07-06-2006, 04:20 PM
you look incredible -- I hope in these final weeks when it keeps getting more difficult that one of the things that helps keep you motivated is that you understand how many people are out here watching your progress and how inspiring you are to guys like me. Keep it up Randy

Well I'm not sure what I was thinking the last few days... I had charted my last two weeks out figuring out in advance how I would handle my carbs, sodium, water, etc. and had planned on keeping my carbs up over 200 the last few days before slowly dropping them low next week. All of a sudden I noticed that they were lower than I had planned... earlier in the week it didn't affect me but yesterday and today I had to go home from the gym because I just couldn't make a decent effort in doing a workout... it was really frustrating trying to do anything and not having the strength or focus to complete it.

Tonight I'll bump up my carbs a bit so I can try at least to pump out a couple of more cardio sessions. I only have Friday and Saturday left for cardio and a light leg workout on Sunday with Shawn and then I'll be resting my legs. I really can notice when I've done too much cardio... I lose all definition in my legs so I know I need to give them the proper rest to bring out the cuts in them.

I hope to have a relaxing weekend... in fact tomorrow I may take off the afternoon and we'll take the boat out on the water (for only the second time this year). We bought fishing license in May and haven't used them yet!

Rich, if you happen to get to the Minnesota show please stop by and say hello and bring your blushing bride to be along... perhaps she'll convince you to get on stage some day.

nuff said...

rdelaney44
07-07-2006, 06:58 AM
unfortunately I'll be in St Louis that weekend for a family reunion type thing - But a good buddy of mine is going, so I'll get all the details. Take lots of pics and best of luck -Rich

Most Muscular
07-08-2006, 06:15 AM
As I reflect back on my contest prep journey so far I have very mixed emotions. I am very happy with the muscle mass I put on since my last show and the ability to retain (or even gain mass) throughout this diet phase, something I have not been able to accomplish in the past. My muscles also appear to have a much "harder" look to them at times and I am more vascular in areas than before. However, I also do not appear to be as lean as in the past. I am still struggling if with the doubt that my skin thickness is the cause of a thin layer of fat still present or subcutanous water blurring the surface of my skin and not revealing the muscle structure below as I have exhibited in the past. I guess we'll find out next weekend when I make the attempt to lose my water during the last day.

Losing water has always been a big struggle for me. In the past I've consumed mega doses of water (or tea) leading up to the show and slowly reduced the intake in an attempt to keep my body secreting it. Unfortunately, my body shuts down immediately when it detects no further water input and I feel I never can get that "dry" look I've been hoping to achieve some day.

I've done tons of research this time on many different avenues of water manipulation in an attempt to try and discover a method that will work for me. The problem is that the previous method works for most but what works for one person may not work for the next. There is not one tried and true method for achieving results. Everyone's body make react different to things.

I am not going to go into my last week prep in detail at this time but may share it in the future (if it works) so others may consider its use. I have always tried to do a lot of research on things to determine what makes sense, both in weight training, cardio, diet, and contest prep. I weigh all of the input and then try and think about how my body would react to the stimuli I am proposing. If it can be explained and determined that the body (should) react in a speciic way to a specific stimuli then I will consider the approach.... but like I said, everyone is a bit different so there is no guarantee of success.

My plan calls for a combination of minor sodium manipulation, carb depletion and loading, water input and stopage, fat loading, sodium loading, and above all... the timing of all of these variables to achieve a peak condition at a specific time. I have discovered in the past that the window of peaking can be very short... at times less than an hour of greatness, so it is vital that the condition you are hoping to achieve can be held for a bit longer to compensate for delays beyond your control.

I have a very clear vision of what I want to look like. If I can achieve that conditioning prior to going on stage I'll be the happiest guy in the world even if I place dead last. If others beat me in the condition I envision then damn... they are really looking good and more power and kudos to them.

In the past I have also enjoyed teaching others to pose and enjoy that part of the competition the best... it's great knowing how to show off your hard work to the fullest and also knowing that you have the ability to hide your flaws from the judges with smoke and mirrors. Unfortunately, I don't think I've put the time and effort into practicing my posing like I have in the past. It's been one of those things that I am just too tired to do at the end of the day and put it off until tomorrow. Tomorrow showed up today. I'm really going to have to work my butt off in the next two weeks to get my stamina up so I can maintain my poses longer without showing effort. Anyone can hit a pose once or twice, but if you have a big competitive weight class, which I think I will be in, the effort may be long and tiring and I'm going to have to get my practice in these next two weeks.

I just did may last cardio session (yay!) so hopefully I will now have some energy available for posing practice. No more cardio you ask? My legs need the rest to develop the definition for next week's show. Doing two a day cardio sessions has really blurred them up and I can not notice enough definition in them at this time so I'll give them a week's rest, other then a light leg day with Shawn and Brian tomorrow. We'll go through the paces but if they're not built by now, another week isn't going to make a big difference in size. The same goes for cardio. No, I may not be as lean as I want to be at this point but another week of cardio will only blur my legs further, and I'd lose much more definition in them than the fat I'd burn in one week.

nuff said...

chuckles_345
07-08-2006, 08:38 AM
Hey, looks like the prep is coming along well minus a few minor bumps in the road. Your traps must have recovered from the sugury nicely. Anyways I was just wondering where in Bloomington the Mr. Minnesota was being held at? I'm thinking of making the drive up from La Crosse to watch the night show.

Chuckles

Most Muscular
07-08-2006, 08:45 AM
Hey, looks like the prep is coming along well minus a few minor bumps in the road. Your traps must have recovered from the sugury nicely. Anyways I was just wondering where in Bloomington the Mr. Minnesota was being held at? I'm thinking of making the drive up from La Crosse to watch the night show.

Chuckles

Bloomington Jefferson High School
4001 102nd street and France, south of 494 a few miles... not hard to find.

Most Muscular
07-08-2006, 12:52 PM
I feel a bit better about wondering if I am holding extra fat or extra water on my body.... after I wrote the post this morning, which was soon after doing my morning cardio session I noticed I had an indentation along my inside thigh from the seam on my tight shorts I was wearing during cardio. I also noticed the seam indentation several hours later! So it appears that my body is really holding onto some water big time.

I can't wait to see what it looks like if I can get it properly dried out....

nuff said...

btw.... I haven't read many comments about my video. I was wondering if you old foggies had missed the link? If you watch it, be sure to have the volume on your computer turned up. The video is set to music and really makes it enjoyable to watch...

nuff said...

Gunn27
07-08-2006, 12:58 PM
I checked out the video last week and left my comments at the site. I highly recommend it!!

chuckles_345
07-08-2006, 01:30 PM
Bloomington Jefferson High School
4001 102nd street and France, south of 494 a few miles... not hard to find.


Alright so the same place Aaron Calister's show was at last month. I should be able to find it back again.

Chuckles

Most Muscular
07-09-2006, 02:38 PM
I am feeling so hyped and more full of energy these last couple of days which is really weird since I've been dropping my carbs and I shouldn't have this type of energy... who would have thought this? On Friday I sat around 112 carbs, Saturday I was around 78 and today I'm shooting for around 50. On Monday, Tuesday, and Wednesday I'll try to stay under 50 grams per day. Wouldn't you know my boss scheduled a very important meeting with one of our biggest clients to discuss their unpaid fee and our work performance to date on Wednesday afternoon. I told him that is about the worse time for me to be in contact with such a client. Such is life....

I think the reason I'm so hyped is from seeing my body transform so much lately. It's like something has taken over my body and changing it day by day.... and I like the direction it's going. I've also started taking my thermogenics again while I'm on low carbs. I figure I can handle a few days of discomfort if it'll give me some energy to survive these low carb days. I can really notice them working after being off of them for so long.

I had a quick light leg workout with Shawn just to try and deplete my legs a bit... not too much as I don't want them to become blurred, just a light pump and squeeze on each rep. It really felt good.

I also just got a call from Gerry T. from New York City... Gerry is a great guy both on this board and Muscle Mayhem. He will in Pittsburgh and it'll be great to finally meet him in person.

nuff said...

Most Muscular
07-10-2006, 08:29 AM
One year ago today my mother, who was 84, passed away after a brief illness. She was living in a nursing home for the last 4 years and really didn't like to be there but she was unable to care for herself anymore so the family had no choice but to admit her into a home. It was a great place but she still didn't like living there... I guess I can't blame her, it did get somewhat depressing see so many people laying around and not being able to care for themselves.

I guess we never had a real close relationship either and that disturbs me as I look back. It would be nice to say that she was one of my strongest supporters and fans but she, and the rest of my brothers and sister, really could care less about what I've done or what I'm doing. We're close in other ways, but it is disheartening inside me when I feel I don't have their support or they're not interested in what I'm doing. My mother came to one of my shows but I think she was bored stiff throughout it and I couldn't convince her to come to anymore. None of my brothers, my sister, or nieces or nephews have ever attended or shown any interest in attending even though I will casually drop hints on when and where the show is. I sent them all a link to the video my son produced and didn't even get a comment back.

My immediate family, including my wife, two sons, daughter, and two grandchildren are very supportive, along with my brother-in-law and his wife. My granddaughters and youngest son are excited to see "Grandpa" and "Dad" on stage this weekend and I know I'll be choked up if I hear them yelling for me. Those three are featured in my video sitting in the little pool. I love em all.

Many people may not realize how much a support a family, friends, and co-workers can give you by just being there for you or giving you some encouragement. Yes, bodybuilding can be a selfish sport but I feel so blessed when I can share the joy of accomplishment with others. I can't imagine stepping on stage somewhere and not anyone in the audience knowing who you are. With no feedback it can be really hard to put everything into it.

The same thing can be found at the gym I work out at. Everyone is so supportive of each other and we all encourage and help each other out whenever we can. It is this kind of support that tends to make many of my friends feel like family.

So remember this... when you know someone competing encourage them on to do well. A positive greeting and an "atta boy (girl)" is sometimes all that's needed to make someone else feel special or to keep plugging along. And when you go to a show don't be embarassed about yelling the loudess. The person on stage will recognize your voice and have a fond memory of your support.

nuff said...

someday
07-10-2006, 09:36 AM
randy,

i thought i was reading mr. s' journal for a minute. his family is the same way, but i tell him i think that they feel so bad about the way they look that they just can't comprehend what we are doing let alone be happy for us. our family is us and our children and we are each others biggest fans! the kids make signs for us and even bring a blow horn some times :D some of my closest friends now are people i've competed with. i'm so excited for you and know you're gonna rock the stage!!!

justtryn
07-10-2006, 11:02 AM
Randy,

I just got a chance to see your video. It was great - what a neat thing for your wife and kids to put together for you!

Reading about your mom, I know what you are talking about. My mother passed away last October, and we weren't close, either. Although I'm no where near where you are, my family (except my wife and kids) laugh at my efforts in bb'ing. My dad even recently said I was as big as I was because I was fat. Well, I'm in better shape than I've ever been and I'm hovering around 18-19% bodyfat. That's the lowest I've ever been - and I'm pushing for a lower number. But to him, the muscles must look fat. I don't know... I try to just blow it off.

Take care, and keep up the great work!

Mark

jaguarr
07-10-2006, 11:25 AM
Great video, Randy. Your son did a really nice job on it. :cool:

jag

Jrome96
07-11-2006, 08:09 AM
Hey Randy,

Sorry to hear about your loss. My father passed away right before my 1st BB comp, the last part of my senior year in HS. We also weren't that close, I was a teenage with ragin hormons and never would have thought my father would circum to death from stomach cancer. Looking back, I wish I would have valued him more..but I was a kid and thought my Dad would live forever so I took him for granted. Dispite not having a tight relationship, I know that he would have supported me in my competitions, he did with my martial arts and bragged to everyone. I can say that I am fortunate that my small family & immediate family support me. I realy dont have any contact with outside realitives as we're the black sheep of the bunch. I am thankful that my wife supports me, I could have competed without her support!

Sounds like your coming along very well Randy and it's going to be nice to meet you in person and stand with you onstage at the MN. Hopefully, we'll have a nice big group. I'm a curioius to see where I am at, locally and national regarding bodybuilding. You on the other hand are very competitve national and thats what I'd like to be one day.

See you soon...I cant wait until Saturday to snack on some M&Ms before prejudging!

Most Muscular
07-11-2006, 07:18 PM
Jerome,
You know I've gotten more than one private message with some of the same sentiments that have been written on here lately about supportive or unsupportive families... and it's really kind of sad to hear but also enlightening when we know how our immediate family can be so supportive. Like yourself, there is no way possible that I could ever attempt to step on stage without the 100% support of my wife.

I've found me deepest love and admiration for her during these times (just wait a minute, I have to wipe some tears from my eyes....) because I know of the scrafices I must put her and the rest of my immediate family through yet she (barely) doesn't utter a discouraging word but is always there for me. I was telling someone in the gym the same thing tonight. We are indeed blessed by those who go through this with us. I'm not sure I would be as understanding put into the same situation.

Because bodybuilding can be such a selfish sport at times I have made the attempts to try and strike a balance between it, my family, and my life. You can't ignore or pump one up more than the other.... they must be all equal. This can be a difficult balance, but if it's not attempted (at times we are not perfect) we will fail.

I recall in 2003 we had finally scratched ourselves out of debt and paid off all of credit cards and had money in the bank! Life was good (or so I thought)... I started my prep for the Masters Nationals that year and I guess I lost track of how much money was going out. But my wife never said anything (and she pays the bills) so I thought everything was still hunky dory. It wasn't until we were flying back from Pittsburgh that she broke down and told me that we had again accumulated some large credit card debt. I asked her why she didn't put a damper on my spending and she said she knew how important doing the show was to me so she didn't want to worry me. She said if I knew we had limits I would not be able to achieve my goals. I was flabbergasted and unsure of how to react... I realized she cared about my feelings that much that it drove her nuts inside for months in worry, yet she never let on... what can I say?

Since then we've climbed back out of debt again (hmmm... I better check the bank account myself tomorrow...) so life is back on track. Life isn't all about being rich in money... it's also about being rich in Love.

Your conditioning is right on track and I know you'll do well. Are you doing both the Mr Minnesota and the Twin Cities Open? I am just doing the Mr Minnesota MW and Over 50 classes.

nuff said...

Most Muscular
07-12-2006, 07:22 AM
A little trick I have used in most of my past shows to help my waist appear smaller for the show was to use a mild laxative about 5-7 days before the show to empty myself out. With the addition of some heavy carbs during the load up process you may find your stomach starting to bloat out if everything is backed up and has nowhere else to go.

For whatever reason, mostly because I've read not to do too many drastic things during the last week I didn't do it this time. I now wish I would have. With eating low carbs for the past few days I do not have the fiber content in my diet and feel myself filling up more so in the mid section... and this is before I have even reintroduced any carbs. I'm planning on loading with lots of oatmeal, my carb of choice, and oatmeal can really fill you up quickly. I'm hoping this won't be a problem for the show this weekend. If it is, I'll have to do a very quick "waste/waist dump" for the following week. TMI.

nuff said...

Flynn
07-12-2006, 07:34 AM
Life isn't all about being rich in money... it's also about being rich in Love.

Well said Randy. Best of Luck w/the contest :).

Siggy71
07-12-2006, 10:21 AM
Randy!

My buddy John just showed me your video and it was awesome! You have once again proved that with heart and desire that you accomplish anything regardless of age. You truly amaze me! It's also cool to see you using your Octane in your video.

I'm so sorry to hear about you Mom passing last year. I know firsthand that there can be a lot of regret and sadness when a parent passes. My Dad always tried to get me to lift weights when I was younger and I would scoff at him. It was in my early twenties that I started to hit it hard and he never saw me beyond my first year of training. Considering I had so much resentment for my Dad because of my parents relationship, I think bodybuilding would have brought us closer. When he died we were not even speaking.

Unfortunately, I won't be able to make the show on saturday. It's my nephew's graduation party. But I do want to wish you the best of luck Randy. You have always been a class act and you represent the sport of bodybuilding better than anyone.

Take Care,
Scott Sigety

Most Muscular
07-12-2006, 04:06 PM
Scott,
I had sent you a link for the video but I must have had an old email address of yours. Thank you for the kind words and condolences also.

This contest prep has certainly been my toughest to do but I am hoping it'll all pay off in the end. The Octane Q35 bought from 2nd Wind Exercise (shameless plug) has certainly gotten a workout this spring (finally). I was wondering if there is any maintenance that should be done... it seems to be making a bit of noise from all of the use but otherwise it's working great.

I hope you're doing well in your new line of work and Julie and I thank you for steering us towards the Octane. We haven't regretted it. We were also wondering if you were down at the park on the 4th of July. As before, you're always welcome to stop by at least to say hello.

While you won't be able to attend the show I know you'll be rooting for me, which means a lot. I'll try to post some pictures online soon after the show this weekend. I'm having a photo shoot on Friday night for some B&W classic bodybuilding pictures which I am looking forward to. I won't have completed my peak then (hopefully not anyway) but should look full. It'll be fun!

Take care and stay in touch.

rdelaney44
07-13-2006, 07:36 AM
Hey Randy - I'm heading out of town for the weeked. Wish I could be at the show. I'm sure you'll look great. I am sending a good friend of mine there to fill me in on the details. I told him to say Hello. Best of luck - take and post lots of pictures, I'll be using them as motivation this fall and winter.

Take Care - Rich

and in response to JUSTTRYN's post below - absolutely! - you've won way before you step on stage this weekend

justtryn
07-13-2006, 09:03 AM
Randy - we all know you are going to do great this weekend. You've already won in our hearts and minds!

Most Muscular
07-13-2006, 09:30 AM
Thank you both Rich and Justtryn for your votes of confidence.

I didn't sleep real well last night... besides waking up for my hourly visit to the bathroom I was also dreaming about when I could start eating carbs this morning. Everytime I woke up I'd look at the clock to see if it was time to get out of bed yet. I can't remember a time when I wanted to get up so early!

Yesterday I had only 11 grams of carbs and all of that came from a 1/4 cup of cashews. The day before it was only 30 grams of carbs, and again that came from nuts so it wasn't the complex type of carbs my body needed. Hopefully I've depleted enough. Last night while I was practicing my mandatories and posing routine I did notice a few more "lines" that I have not yet seen so that's promising! Some areas of my body are still holding water but have come down considerably in the last two weeks. My upper back is just sick! I've never seen it so massive and defined. If my lower back can reach the upper back conditioning I'll be one happy camper.

I finally got out of bed and had my first carb meal at 6:00 a.m. I have all of my meals planned out for the next two days with allowances to make adjustments depending upon how I look. It's kind of scary because I'm trying an approach I've not only tried before but have never even heard anyone else doing... although I think the method is done, no one is giving away "the secret".

I've done a lot of reading on the internet about different loading methods and systems and decided to sit down and figure out how someone's body would react to certain food, water, sodium, etc intakes done in a particular order. Hopefully I've done my homework and everything will fall together properly. Either this will be done real good or real bad. It's a gamble I know, but I feel confident that my "secret" method will produce the effects I am looking for. If it doesn't work for this show I can always fine tune it for the following weekend.

Because I am somewhat carb sensitive I have to closely watch my input of carbs to prevent myself from spilling over. During my trial run a couple of weeks ago I did not spill over so I know I can go beyond that limit. I just have to try and walk a fine line between filling out to the max and not going too far.

With the rush of carbs in me this morning (3 meals so far) I am getting very tired.... somewhat like you feel after your Thanksgiving dinner. Back in 1998 while I was carbing up for the Mr. Minnesota show I ended up falling asleep about 7:30 - 8:00 on Thursday evening on the couch and missed many of my carb up meals. I wasn't very happy when I woke up the next morning but perhaps it was a blessing in disguise because I probably would have taken in too many carbs if I had continued. As it was, I was spot on for that show.

We'll keep you posted on how I'm filling out as the weekend progresses...

nuff said...

jaguarr
07-13-2006, 01:21 PM
Almost there, man! Hang in and do what you know you need to these next couple of days! :cool:

jag

Most Muscular
07-14-2006, 04:22 AM
It sure is crazy watching your body totally transform before your very eyes! I started my carb up yesterday morning and spent most of the day out at the construction site I am doing construction observation at so it was really hard to tell how my body was changing. I had a chiropractor appointment (just to make sure everything was in place... no stone will be left unturned this time...) at 4:00 p.m. so I stopped by the gym, weighed myself (168 lbs) and took a quick look at myself in the mirrors of the locker room... not bad... and things just started getting better as the night progressed.

While I'm still holding water in some stubborn areas I haven't even begun to drop it yet. I took in over 2 gallons of tea and water yesterday during my carb load up period. In the past I had always dropped my water during this period which really doesn't make much sense because you're trying to fill your muscles out with carbs and water and if you don't give it anything to fill with you'll end up flat.

I'm very excited to see what things will look like when I do drop my water. And even though I'm an old fart I am beginning to see some slight showings of glute stirations coming through last night. In 2003 I had the same slight glimpse at the end but they never did materialize. If that actually happened it would blow my mind away.

I had my wife take me through my mandatories last night and she is really worried about me still holding water and if I'll be able to get rid of it in time. I'm not really worried as I have not even made an attempt to get rid of it and I've noticed big improvements already. I'll drop it out late this afternoon and hopefully during my photo shoot this evening I'll be able to squeeze a lot of the water out and harden up some more.

I've taken today off of work and plan on giving myself a good scrubbing in the tub (TMI), apply 4-5 coats of Pro Tan, grill up another 10 lbs of chicken for next week, some steaks for tomorrow, and rotisserie a turkey on the grill, also for next weeks protein. My photo shoot is scheduled for 8 pm and that'll probably take 1-1/2 to 2 hours. I'm looking forward to having some professional black and white classic bodybuilding photos taken.

I've also been working on my posing several times per day and perfecting my posing routine. I am using a lot of classic, and somewhat hard to do poses, throughout my routine and to pull it off I'll really have to concentrate on making sure I am always presenting a narrow waist as I have a lot of twisting type shots which display my abs. The funny thing is that I really haven't worked my abs much at all throughout this contest prep yet they've come in quite nicely. I still believe abs are more diet and genetics than continually working them. I know I should have done more but they tend to be one of those bodyparts you leave until the end of your workout and then you're too tired to do anything else so you save 'em for another day which never seems to come either.

I'll try to keep everyone posted if you're interested...

nuff said...

Most Muscular
07-14-2006, 07:43 AM
As I mentioned in my last post I had some crazy changes going on when I woke up this morning. I was unGodly hard, vascular, and looking better than I have to date. After a few carb meals in me I decided to work on my mandatories again and noticed a slight, but noticeable, drop in my overall conditioning. If someone hadn't seen me earlier this morning they probably wouldn't think much of it but I did see myself and I'm thinking "am I pushing my upload limit on carbs?"

Even with this worry I'm going to stay the course until this afternoon since I will only be adding about another 100 grams of carbs before I slow it down. I feel why I looked so hard and dry this morning was because I didn't take in any fluids through the night but again, was continually getting up to go to the toilet. Already this morning I've taken in at least a 1/2 gallon or more of fluids and I'm sure some of them are being retained.

The mind games continue to be played until you sit down and try and diagnose a cause. Hopefully I'm guessing right.

nuff said...

violetdays
07-14-2006, 02:33 PM
Best of luck! It all sounds good and I hope everything goes as planned but to be honest this stage of diet manipulation is really over my head - so all you got here is support and best wishes!

Most Muscular
07-14-2006, 04:16 PM
As I've mentioned in my earlier posts I am carefully monitoring my carb intake and looking for any signs of spill over which is something I am prone to do. My wife started applying Pro Tan this afternoon and we did three solid coats and added a fourth to some areas which looked like they needed it.

We have some really HOT weather here this weekend, with temps scheduled to be over 100 degrees (They better have good AC at this venue otherwise we'll die on stage... literally). Because of the heat I have tried to stay indoors all day in the air conditioning. While it's nice and cool inside a person also starts to lose some vascularity. Because of this it's really hard to determine if I'm starting to soften up because of water retention or is it just the cold room making me look that way???

I decided not to take any chances and stopped my carb intake a meal early which was okay because I had pretty much met my carb intake goal. I now know my limit and I'll use this knowledge (hopefully) next week during my carb load process. Because it'll be hard to totally deplete next week like I did this last week I may have to lower my carbs even more to load.

I started to drop my water intake when I stopped taking in carbs and I am now switching over to fats. Cashews, Almonds, Peanut Butter, and Steak will take me through the evening. This will prevent any further water from being retained under my skin.

The photo shoot I have scheduled for this evening should help me harden up a bit and help gauge my hardness, etc. At least I found a photographer that has shot bodybuilders in competition before. Otherwise I'm sure I would get some strange looks showing up at his studio with my Pro Tan on. While it's hard to tell a person has Pro Tan on while they're on stage, off stage we tend to look a bit weird...

nuff said...

Most Muscular
07-15-2006, 03:26 PM
Well it has been an interesting day so far...

I woke up about 3 a.m. to see how I was looking and still felt I hadn't dropped all of my water yet. Like in the past I've always had trouble getting rid of water once I cut it back. It looks like this time it's no different.

At 4 a.m. I was looking a bit tighter and in fact had started to flatten out a bit but still was not as tight or dry as I had envisioned I wanted to be.

At 5 a.m. I started a junk load (burgers, fries, and apple pie filling, etc). I was trying to reintroduce sodium back into my muscles and hopefuly draw the water away from my skin and fill my muscles up.

By 7 a.m. I had filled out considerably and looked somewhat decent but still put down another burger with bacon (no buns).

It was off to prejudging about 8:30 and then sitting around until 11:00 or so until I got on stage for the Over 50 Masters class. (btw... I weighed in at 161.9 lbs) In the past they used to have the masters prejudging after the open prejudging but they switched the order around this year which really sucked because I looked better doing the masters prejudging callouts then the open callouts. Going through the process twice can be difficult. I felt sorry for the guys who competed in both combined shows (besides the Minnesota Open there was also a Twin Cities Mens Open which was open to non-residents of Minnesota and some guys did both contests) It was somewhat of a weak Masters class so I didn't even pump up much and looked much tighter on stage from what I've been told.

The middleweight class was tough! I felt good during the first half but felt myself fading as the judging went on. They brought us through the mandatories twice and I was dieing the second time around.

From what people in the audience have told me it's between me and Jerome (who has posted in this thread). He has awesome conditioning. His legs are super sharp as is the rest of his body. My body from what I've been told, displayed itself very well during my posing. They said I made the process look effortless, which it was not but it's all smoke and mirrors. My overall shapes are larger but not as defined so it really comes down to what the judging panel will be rewarding. I'm okay with it going either way as I know I am not as dry as I wanted to be. If I was, and lost, I would be disappointed, but knowing I'm not as dry as I wanted to be and he wins, more power to him. He is a good kid and I wish him well. He could improve his posing somewhat and I'm sure it would have helped his look a lot. My wife video taped most of the middleweight prejudging until the camera ran out of tape.... although it would have had enough if she hadn't taped 12 minutes of the floor prior.

I was exhausted when we left the venue and went home and laid down although I couldn't fall asleep the rest was good because I sure didn't get much last night.

I'm now going to switch over to my zero carb diet for the remainder of the week to try and deplete before we go to Pittsburgh next Thrusday.

At least this was a very good learning experience for me and I now know what works and what doesn't work as I continue my journey and quest for the Masters Nationals. It is far better to have tried and fail on the local stage then try and fail on the national stage.

I am confident that I can learn from this experience and use it to my advantage in the near future. I'll keep everyone abreast of my progress and hopefully post some pictures from the show tomorrow.

nuff said...

Most Muscular
07-16-2006, 06:56 AM
As I had suspected Jerome won the Middleweight class and I took second. My good friend Brian, who trained legs with me, came in third.

For the Over 50 I took home a nice first place trophy.

As I mentioned in my previous post this was a good learning experience for me. It is a perfect example of what works for one person, may not work for yourself. I tried many of the things that others had told me about or I had read about in contest prep threads. I see some of the things working for me but some things my body does the complete opposite of what is the "norm". Go figure... It is very frustrating because it makes it hard to gauge things when some things do not fall into place as planned.

I am now getting a ton of advice from many people on how to correct the matter for the next week. I am going to talk with several people and get their input and ideas on how to correct the matter, but the final call will be mine on how I want to proceed. It's my body and I feel I know it best. I appreciate everyone's input but they have to realize that I do know how my body reacts to some changes now. I just have to analyze the extent of these changes and determine how long they take to occur.

One thing I have discovered is I do not need a long "load" period. It's hard to recognize this because in 1998 when I did the USA's and in 1999 when I did the Nationals I had to deplete to weigh ins on Thrusday night to make weight and then only had 24 hours to load before prejudging on Friday night. In 2003 when I easily could make weight for the Mr. Minnesota I did a three day load and spilled over after day two. This year after 1-1/2 days of loading I started to notice smoothing out.

I think my plans for the Masters Nationals will be to try and drop some of my water during the week and deplete down low, perhaps low enough to make the lightweight class (below 154 lbs) since I'm sucking it up anyway. I weighed in for the Minnesota at 162 (loaded) and still had water to lose so 154 ilbs. sn't out of the question by any means. I can then have 24 hours to load back up, perhaps with a sh*t load process. This would fill me up and add perhaps 10 lbs back onto my frame before prejudging. With very little water intake there is really no way to spill over with this process, however the key will be trying to hold this conditioning until the Saturday night finals if I do well at the Friday night prejudging.

I did a partial sh*t load for the Minnesota but I didn't go real hog wild with it. People said I looked full enough although I stil feel I could have been much fuller. It was hard to get a good pump so I know I need some more in me to fill out more. The key will be losing the water to appear dry yet having enough in me to help fill me out. Too much and I'll appear bloated, too little and I'll appear flat. Ahhh... the science of bodybuilding.

I'll post some pics taken before my load and after the night show shortly. The night show pics are a little dark and didn't come out real well so they don't show my tightness. Some people told me I improved dramatically from the morning prejudging to the evening finals. The pics don't really show it though.

nuff said...

Most Muscular
07-16-2006, 07:00 AM
Here is a picture of me and Jerome Dinh the middleweight winner. This kid has such awesome conditioning and we had a chance to chill together before the evening show and discuss many things about bodybuilding and our lives surrounding it. It was a very enjoyable visit and I wish him the best in his bodybuilding future. I had to chuckle when he mentioned he felt he was getting too old to make the gains he wanted to... he is 28. I then reminded him I didn't start working out until I was 37 so he has a loooonnnggg way to go with his genetics and work ethics.

Most Muscular
07-16-2006, 07:07 AM
The following pictures were taken about 4 a.m. on Saturday morning (July 15) before I started my sh*t loading process.

Most Muscular
07-16-2006, 07:09 AM
Here are some more from 4 a.m.

Most Muscular
07-16-2006, 07:16 AM
Here are some taken after the finals were done. As I said they are a bit dark and do not show well.

Most Muscular
07-16-2006, 07:19 AM
I won't have any pictures back from the photo shoot I had on Friday night until next week and hopefully I'll be able to post some of those. I'm looking forward to seeing how they turned out as he took all of them with me up on a platform so I'll look that much larger. He also tried various lighting techniques for some dramatic classic poses.

We also took some pictures with a large sword and a kettle ball which should turn out neat... we'll see.

nuff said...

Most Muscular
07-16-2006, 07:23 AM
Oh I forgot to mention... the one thing that was very disappointing for me at the Minnesota show is that my music didn't work for my evening routine. I'm not sure what the problem was I as I had tried out the CD on our stereo at home and it worked fine. I had to do it without any music and not only did it lose a LOT in it's effect, but I ended up forgetting where I was because I tend to use certain parts of the song as ques of where I should be during the routine. It was a very dissappointing part of the evening since this part is supposed to entertain the crowd I felt let down and it was hard to put the same emotion into the poses because I tend to "feel" my music and draw from it to display my physique at it's fullest.

nuff said...

mdlwt
07-16-2006, 10:35 AM
I just wanted to let all of you people know that have been keeping up on Randy's journal but who could not make it to the show, that he looked amazing! The pictures and videos that you all saw looked great but they don't even do him justice. Seeing this guy on stage was something else! Everything from the amount of muscle he has packed on his frame to his posing were outstanding and top notch!

Randy,
I'm sure you will fine tune the little things that you said you were working on and you will come in at the Nationals dialed in perfect! One more thing, it seems that at every show they end up screwing up someone's music and the crowd has to clap them through their routine. I know it had to be so very frusterating up there when it happend to you and I know a lot of people felt bad! You don't have to think you let anyone down though, your posing routine still looked great! Keep up the great work Randy, you have one week left and things will slow down!

krb46
07-16-2006, 11:42 AM
Hey Randy,
I have recently been following your progress and I wanted to say congrats on yesterday's show. I am also doing the Masters Nationals next week and I will be turning 43 on Friday. Your pics are very impressive and motivating. I will hopefully be in the middleweight class. Trying to squeeze into it. Just a few more pounds to go. I am very excited about competing in the NPC again. For the last few years I have been doing natural shows, as I am a lifetime natural. When I was younger I always did NPC shows. I did do the NPC Natural Empire State last year, which I won the open lightheavy and the masters classes. That is what gave me the urge to get back to my roots. Like I said, I am very excited. I also am very excited to be a spectator and watch all the really big boys do battle.
Good luck next week and if you need any help backstage just let me know.
Kent

PS
I have attached some pics of myself from my last few shows. Don't mean to take over your thread.

Most Muscular
07-16-2006, 02:37 PM
Hey Randy,
I have recently been following your progress and I wanted to say congrats on yesterday's show. I am also doing the Masters Nationals next week and I will be turning 43 on Friday. Your pics are very impressive and motivating. I will hopefully be in the middleweight class. Trying to squeeze into it. Just a few more pounds to go. I am very excited about competing in the NPC again. For the last few years I have been doing natural shows, as I am a lifetime natural. When I was younger I always did NPC shows. I did do the NPC Natural Empire State last year, which I won the open lightheavy and the masters classes. That is what gave me the urge to get back to my roots. Like I said, I am very excited. I also am very excited to be a spectator and watch all the really big boys do battle.
Good luck next week and if you need any help backstage just let me know.
Kent

PS
I have attached some pics of myself from my last few shows. Don't mean to take over your thread.

Kent,

Wow, Your mass and conditioning are spot on! You should do very well next weekend and I look forward to meeting you then. Don't think that you will be a spectator, I think you'll be right in the middle of things so keep confident and be ready to do battle with the big boys for the Overall. Remember with two Pro Cards to give away in the Over 40 class they may reward one mass monster but give the other one to someone with an overall pleasing phsyique and conditioning. Best of luck to you.

nuff said....

Most Muscular
07-16-2006, 02:41 PM
I just wanted to let all of you people know that have been keeping up on Randy's journal but who could not make it to the show, that he looked amazing! The pictures and videos that you all saw looked great but they don't even do him justice. Seeing this guy on stage was something else! Everything from the amount of muscle he has packed on his frame to his posing were outstanding and top notch!

Randy,
I'm sure you will fine tune the little things that you said you were working on and you will come in at the Nationals dialed in perfect! One more thing, it seems that at every show they end up screwing up someone's music and the crowd has to clap them through their routine. I know it had to be so very frusterating up there when it happend to you and I know a lot of people felt bad! You don't have to think you let anyone down though, your posing routine still looked great! Keep up the great work Randy, you have one week left and things will slow down!

John,

Thanks for the kind words! It was nice putting a face to another name and I appreciate you stopping by to say hello and wish me well. I got a lot of nice feedback from many people at the show who had seen the video and that meant a lot to me. I love being on stage and posing so I was very disappointed that my music didn't work... however the crowd was very supportive and clapped all the way through the routine which was also very special. Thanks again for supporting me on this journey, both in your online comments and messages, but also the support you gave me at the show.

nuff said...

joed
07-16-2006, 03:01 PM
Congratulations on your achievement.

jaguarr
07-16-2006, 04:45 PM
Randy, it sounds like you worked your magic, music or no music. Perhaps I need to bequeath my user title of "Mad Scientist AND Monster" to you, as it would be more fitting given your self-experimentation for this show. I'm glad you got the info out of it that you needed, though, and I hope that your new found knowledge serves you well for next week's show. I have a sneaking suspicion that you're going to blow everyone out of the water next weekend! Congratulations on your accomplishments this weekend. I'm looking forward to hearing your victory cries next weekend.

jag

rdelaney44
07-17-2006, 02:21 PM
hey randy - nice job - my buddy Chad said you looked great at the show. I was in St Louis, but was on the phone with Chad as soon as he lef the show. Wish I could have been there - good luck dialing it in for next week - I'm sure you'll look amazing - Rich

Jrome96
07-18-2006, 06:34 AM
Hey Randy - thanks for giving me some great competion! You looked great at the show and yes, I agree you filled out and tightened up at the night show. My wife video taped the show and your posing routine was AWESOME, beautiful posing, I wish they didnt mess up on your music.

It was a awesome experience meeting you and posing next to you. I know your going to take your class at the Masters. You know your body so listen to it. You know what works for you. As for myself, I am going to put on some more mass and maybe do the Team Universe in 2008.

Randy, best of luck to you and please keep me posted!

BTW - love the pic of us. When I get home I'm going to have to file that.

rdelaney44
07-18-2006, 06:55 AM
Jrome96 -

I had a friend in the crowd at the show - apparently he's a buddy with a guy you lift with sometimes or something. He told me that you looked amazing. Congratulations!

Rich