Preparing for My First Comp in 2007

[nmoliver]

Today I started the last week or so I will be working out at LA Fitness in Piscataway, NJ. I have cancelled my membership and am looking to workout in a new gym that is better suited for my training needs. I will probably start going to Apollon Gym in South Edison, a few blocks from my house. I have also visited the Bridgewater Sports Arena and have met a nationally ranked Masters Bodybuilding Judge and Competitor so I might also start to train there. Lastly, my internet service is currently unavailable from home so in a few day's time I will cease to include more entries until I start training at another gym and have my ISP service restored at home. 'Nuff said.

Back/Chest: 20 sets in One Hour.

Back:
Close-Grip Lat Pulldowns:
2X115X15
2X130X12

Hammer Strength Barbell Plate Pulldowns:
90X20
180X15
230X12
270X10 PB!!!

Chest:

Nautilus Nitro Incline Press:
125X20
165X15
180X12
200X10 PB!!!

Nautilus Nitro Vertical Press:
2X160X15 - Narrow Grip
2X185X15 - Wide Grip

Abs:

Hammer Strength Abdominal Crunches:
60X20
80X15
100X10
120X8 PB!!!

[nmoliver]

Shoulders: 16 Sets in 45 Minutes:

Shoulders:
Nautilus Nitro Military Press:
125X15
140X12
155X10
170X8

Incline Rows on Smith Machine:
50X20
90X12
140X10
160X10

Nautilus Nitro Side Laterals:
60X15
80X15
95X15
110X15 PB!!!

Front Dumbbell Raises:
4X20X15 UGH!!!

Cardio: Treadmill: 20 Minutes, Level 3.5, Incline 3.5

[nmoliver]

Front Legs: 32 Sets in 1 Hour and a Half.

Front Legs:

Leg Extensions:
4X50X50 - Toes In
4X50X50 - Toes Out
4X50X50 - Toes Straight

Hack Squats:
8X90X20

Calves:
6X210X15

Seated Calf Raises:
6X90X15

[nmoliver]

Chest/Triceps: 30 Sets in One Hour.

Chest:
barbell Bench Press:
4X135X15-20 Slow

Hammer-Strength Barbell Plate Iso-Lateral Press:
4X180X15

Hammer-Strength Machine Decline Press:
4X50X15

Incline Dumbbell Flys:
4X35X15

Pec Deck:
4X130X20

Triceps:

Cable Pushdowns with V-Bar:
4X120X20

Cable Pushdowns with Rope:
4X100X15

[nmoliver]

Back Legs: 30 Sets in One Hour.

Back Legs:

Prone Leg Curls:
6X95X20

Seated Leg Curls:
6X95X20

Reverse Hacks:
4X140X15-20

Abductors:
4X115X30

Adductors:
4X115X30

Calves:

Calves:
6X210X15

Seated Calf Raises:
6X90X15

[nmoliver]

Back: 35 Sets in One Hour:

Seated Cable Rows - Close Grip:
6X110X20

Wide-Grip Pulldowns:
6X130X15

Reverse Narrow-Grip Seated Pulldowns:
6X145X10-15

Yates Rows:
6X135X20

Revese Incline Dumbell Rows:
6X55X15 UGH!!!

[nmoliver]

Today I was able to arrange a free 3-day pass to visit a gym in my area called Extreme Fitness. Taking advantage of this opportunity, I will kick my ass the next 3 days and decided to start off with a double split to make things more interesting. Here goes:

AM: Chest & Triceps: 28 Sets in 1 Hour and a Half.

Chest:

Incline Dumbbell Press:
560X20
55X15
60X12

Barbell Bench Press:
3X135X20
225X6

Hammer Strength Iso-Wide Lateral Press:
3X180X15

Incline Dumbbell Flys:
30X15
35X12
40X10

Atlantis Machine Chest Pullovers:
155X15
180X15
200X15 PB!!!

Atlantis Chest Cable Crossovers:
4X30X20 UGH!!!

Triceps:

Tricep Pushdowns with W-Bar:
4X60X15

Tricep Pushdowns with Ropes:
4X60X12

PM: Front Legs & Calves: 20 Sets in an Hour.

Front Legs:
Seated Atlantis Leg Extensions:
4X50X35

Atlantis Seated Leg Press:
4X180X25 UGH!!!

Hack Squats (Decline Sled):
2X90X25

Barbell Squats:
2X135X20

Calves:

Standing Calf Raises:
4X210X10

Seated Calf Raises:
4X90X15

[nmoliver]

Back and Biceps: 25 Sets in an Hour.

Back:

Wide-Grip Lat Pulldowns:
3X105X15

Reverse Narrow-Grip Seated Pulldowns:
3X120X12

Hammer Strength Iso-Lateral Pulldowns:
3X180X12

Incline Reverse Dumbbell Flys:
3X50X15

Yates Rows:
3X135X15

Biceps:

Seated Preacher Curls:
5X50X15

Atlantis Machine Bicep Curls:
5X60X15

[nmoliver]

Well, I wound up taking another long week off from training after completing my 3-day freebie at Xtreme Fitness in Edison. While I save my pennies to join Apollon for a month to month membership, I am training at the Corporate Gym at MetLife, my new employer. It is a small cozy gym and is located where I work. I am now training 5 days a week at 6:30 AM and loving it! A nice workout to start back at it with only 4 weeks left to the show in Totowa!

Combined Legs: 24 sets in 1 Hour.

Front Legs:

Close-Stance Squats on Smith:
4X90X15

Leg Extensions:
50X25-30 - Toes Straight
50X25-30 - Toes In
50X25-30 - Toes Out
50X25-30 - Toes In
50X25-30 - Toes Straight

Hacks:
4X90X20

Rear Legs:

Seated Leg Curls:
4X130X15-20

Abductors:
4X115X20

Adductors:
4X115X20

Calves:

Standing Calf Raises:
4X100X20

[nmoliver]

Chest/Triceps: 30 sets in 1 Hour.

Chest:

Incline Dumbbell Press:
4X50X12

Barbell Bench PRess on Squat:
2X103X15
193X10
103X15

Incline Dumbbell Flys:
4X30X12

Pec Dec:
4X100X20

Flat Dumbbell Flys:
4X30X12

Triceps:

Cable Tricep Pushdowns with V-Bar:
2X110X15
2X130X15

Cable Tricep Pushdowns with Rope:
2X100X15
2X110X15

Close Grip Bench PRess on Smith:
2X70X12

[nmoliver]

Back/Biceps: 30 sets in 1 Hour:

Back:

Wide-Grip Lat Pulldowns:
6X105X20

Incline Dumbbell Rows:
6X50X15-20

Dumbbell Rows:
6X50X12-15

Biceps:

Standing Alternating Dumbbell Curls:
6X30X12

Incline Dumbbell Hammer Curls:
6X30X12

[nmoliver]

Front Legs: 30 Sets in One Hour.

Leg Extensions:
4X50X25 - Toes In
4X50X25 - Toes Out
4X50X25 - Toes Straight
4X50X25 - Toes In

Hack Squats:
6X90X20-25

Adductors:
6X110X20

Adductors:
6X110X20

[nmoliver]

Shoulders and Traps: 24 Sets in One Hour:

Shoulders:

Smith Machine Military Press:
4X70X12

Incline Rows on Smith Machine:
4X50X15

Barbell Plate Side Laterals:
4X10X15-20 (each arm6

Front Dumbbell Raises:
4X15X12

Reverse Pec Dec:
4X110X15-20

Traps:

Dumbbell Shrugs:
4X65X15

[nmoliver]

Chest and Triceps: 32 Sets in One Hour:

Chest:

Incline Dumbbell Press:
50X15
55X12
60X10
3X65X10

Barbell Bench Press on Smith:
2X103X15-20
153X12-15
3X193X10

Incline Dumbbell Flys:
30X12
35X12
40X12
50X12

Pec Dec:
4X110X20

Triceps

Cable Tricep Pushdowns with W-Bar:
4X100X15
4X50X15

Cable Tricep Pushdowns with Ropes:
4X80X15

[nmoliver]

Combined Legs: 26 Sets in One Hour:

Front Legs:

Close stance Squats on Smith:
4X90X15

Front Squats on Smith:
4X90X15

Leg Extensions:
6X50X30

Hacks:
4X90X20

Rear Legs:

Seated Leg Curls:
4X115X20

Calves:

Standing Calf Raises on Hack Machine:
4X100X20

[nmoliver]

Back: 24 Sets in One Hour:

BGack:

Wie Grip Pulldowns:
6X130X15

Reverse INcline Dumbbell Rows:
6X50X12

Narrow Grip Pulldowns:
6X145X15

Dumbbell Rows:
6X55X15

[nmoliver]

Chest and Triceps: 30 Sets in One Hour:

[nmoliver]

Chest and Triceps: 32 Sets in One Hour:

Chest:

Incline Dumbbell Press:
50X15
55X12
60X10
3X65X10

Barbell Bench Press on Smith:
2X103X15-20
153X12-15
3X193X10

Incline Dumbbell Flys:
30X12
35X12
40X12
50X12

Pec Dec:
4X110X20

Triceps

Cable Tricep Pushdowns with W-Bar:
4X100X15
4X50X15

Cable Tricep Pushdowns with Ropes:
4X80X15

[nmoliver]

Front Legs: 26 Sets in One Hour:

Front Legs:

Close stance Squats on Smith:
4X90X15

Front Squats on Smith:
4X90X15

Leg Extensions:
6X50X30

Hacks:
4X90X20

Abductors:
4X115X25

Adductors:
4X115X25

[nmoliver]

Back: 24 Sets in One Hour:

BGack:

Wide-Grip Pulldowns:
6X130X15

Reverse Incline Dumbbell Rows:
6X55X12

Narrow Grip Pulldowns:
6X145X15

Dumbbell Rows:
6X55X15

[nmoliver]

Shoulders and Traps: 24 Sets in One Hour:

Shoulders:

Dumbbell Military Press:
2X40X12
2X50X10

Incline Rows on Smith Machine:
4X50X15

Dumbbell Side Laterals:
4X20X15

Front Dumbbell Raises:
4X20X12

Reverse Pec Dec:
4X110X15-20

Traps:

Dumbbell Shrugs:
4X65X15

[nmoliver]

Chest and Triceps: 28 Sets in One Hour:

Chest:

Incline Dumbbell Press:
50X15
60X10
2X65X10

Barbell Bench Press on Smith:
4X103X15-20

Incline Dumbbell Flys:
4X35X12

Pec Dec:
4X110X20

Lying Dumbell Chest Pullovers:
4X40X12

Triceps

Cable Tricep Pushdowns with W-Bar:
4X130X15-20

Cable Tricep Pushdowns with Ropes:
4X100X12

Cardio:

Treadmill, 20 minutes: Level 4, Incline 3-6

[nmoliver]

Back & Biceps: 30 Sets in 1 Hour:

Back: 24 Sets in One Hour:

Back:

Wide-Grip Pulldowns:
6X110X20

Dumbbell Pullovers:
4X45X15

Narrow-Grip Pullodowns:
6C130X15

Dumbbell Rows:
6X55X15

Biceps:

Standing Alternating Dumbbell Curls:
4X30X12

Standing Cable Bicep Curls:
4X70X12

[nmoliver]

Combined Legs: 26 Sets in One Hour:

Back Legs:

Sumo Squats on Smith:
6X103X15

Front Legs:

Leg Extensions:
6X50X30

Hack Squats:
3X90X15-20
3X110X15

Leg Adductors:
4X110X20

Leg Abductors:
4X110X20

[nmoliver]

My Birthday! I am now 48...

Shoulders and Triceps: 24 Sets in less than One Hour:

Shoulders:

Dumbbell Military Press:
2X30X15
2X40X12

Upright Rows on SMith:
4X63X15

Side Lateral Dumbbell Raises:
2X10X20
2X15X15

Front Dumbbell Raises:
4X20X15-20

Reverse Flys on Pec Deck:
4X110X15-20

Triceps:

Cable Tricep Pushdowns with W-Bar:
4X130X20

[frisdaddy]

nice work out How do U feel when U are done when Iam done I feel great keep up the good work

[nmoliver]

Took Monday off for some much needed rest and recuperatin. My goals for the next 4 weeks are to continue lifting 4-6 times a week at the Corporate Gym at MetLife and to use heavier weights as I continue to increase my calories consumed per day and gain some weight. I want to weigh around 212-215 by January 1st. Right now I am around 200-205 lbs.

Chest/Back/Biceps: 24 Sets in One Hour:

Chest:

Incline Dumbbell Press:
50X15
3X65X10

Barbell Bench Press on Smith:
4X103X15-20

Pec Dec:
4X110X20

Back:

Wide-Grip Pulldowns:
4X110X20

Biceps:

Standing Alternating Dumbbell Curls:
4X35X10

One_arm Preacher Bench Bicep Curls:
2X25X10
2X20X12

[nmoliver]

Continuing to eat 6-8 meals per day and have started the Supplement Haladrol Gelcaps (by Gaspari Nutrition) to put on some size and ahrden what I have already on my physique. Feeling good and getting more of what of want from lifting and getting closer to my goals.

Front Legs/Triceps: 20 Sets in 45 Minutes.

Front Legs:

Narrow Stance on Smith (Butt to the Floor):
103X15
153X15
2X193X15 UGH!!!

Hack Squats:
90X20
110X15
130X15
150X12 UGH!!!

Leg Extensions:
4X50X25 (Toes In, Toes Out, Straight)

Leg Adductors:
4X110X20

Leg Abductors:
4X110X20

[nmoliver]

Back and Biceps: 20 Sets in Less than One Hour.

Back:

Wide-Grip Pulldowns:
4X130X12

Dumbbell Rows:
4X60X12

Seated Machine Rows:
2X130X15
2X150X15

Biceps:

Seated Incline Hammer Curls:
4X30X12

Standing Cable Bicep Curls:
4X90X12

[nmoliver]

I am now weighing around 205-207! The additional calories to my diet and the increased supplementation plus my vitamins is starting to pay off!

Shoulders/Traps and Triceps: 20 Sets in Less than One Hour.

Shoulders:

Dumbbell Military Press:
4X50X12

Seated Side Lateral Dumbbell Raises:
4X15X15

Front Dumbbell Raises:
4X20X15-20


Traps:

Shrugs on Smith:
4X103X15

Triceps:

Cable Tricep Pushdowns with W-Bar:
4X130X20