#1 intra-workout drink --> water. Prepare. Execute. Recover. What you do before and after your training is what matters. Rehydrate through your workout with water.
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01-27-2013, 08:52 AM #61
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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01-29-2013, 09:43 AM #62
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Monday, January 28th
LEGS
Leg Press (5 sets) (12-15 reps)
540 x 12
560 x 15
590 x 13
590 x 13
590 x 13
Lunges (4 sets) (12-15 reps)
55 x 13
55 x 15
55 x 12
55 x 12
Lying Leg Curls (4 sets) (12-15 reps)
110 x 15
120 x 14
125 x 5 (drop set)
100 x 7 (drop set) ROASTED!!!
Leg Extensions (3 sets) (12-15 reps)
135 x 15
135 x 12
135 x 12
One Legged Leg Curl (3 sets) (12-15 reps)
50 x 15
60 x 12
60 x 10
My Monday Night Motivation.
Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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01-29-2013, 11:47 AM #63
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
Nice leg pressing!!
Bet those legs are going to ache tomorrow
Liking the motivation picture___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-29-2013, 12:04 PM #64
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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01-30-2013, 07:11 AM #65
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Tuesday, January 29th
Abs/Core/Calfs
1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball
Performed for 30 seconds or 15-25 reps.
2 circuits
Seated Calf
160 x 10
160 x 10
170 x 10
180 x 10
Calve Raises on Leg Press (4 sets) (8-12 reps)
540 x 12
540 x 12
540 x 12
540 x 12
Standing Calf Machine (double pump at top)
260 x 10
260 x 10
260 x 10
260 x 8
... and up 3 LBS in weight - New weight 188 LBS - 2 week goal 195 LB.Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
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01-31-2013, 07:23 AM #66
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Wednesday, January 30th
CHEST
Incline DB Press (4 sets) (8-10 reps)
80 x 11
80 x 8
80 x 8
80 x 8
Flat DB Flyes (4 sets) (8-10 reps)
55 x 10
55 x 10
60 x 9
60 x 8
Machine Seated Press (4 sets) (12-15 reps)
180 x 14
180 x 12
180 x 10
165 x 10
Cable Cross Overs (3 sets) (12-15 reps) Slow
45 x 15
50 x 12
50 x 12
Flat DB Press (3 sets) (8-10 reps)
60 x 9
60 x 9
60 x 9
Note: I knew I was going to be pooched the last exercise. I grabbed 80's and there was no way in hell I was going to hit my rep count, let alone lift this.
I wasn't feeling strong I normally would and everything has been bang on since I begun. Possibly... I was just expecting more last night. At the end though, I can say I bust my ass off.Chris Belanger | Vice President, Sales
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chris@bluestarnutraceuticals.com
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01-31-2013, 11:06 AM #67
- Join Date: Sep 2008
- Location: Gilbert, Arizona, United States
- Age: 40
- Posts: 1,381
- Rep Power: 700
IFPA/PNBA Natural Pro Bodybuilder
P4P Muscle Sponsored Athlete
Fitness and Nutrition Programs www.Payhip.com/JulianBrownFitness
www.JulianBrownTraining.com
www.********.com/Julianbrownpersonaltraining
www.dailymotion.com/julian11453
www.Twitter.com/Jbtraining
www.askthetrainer.com/author/julianbrown/
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01-31-2013, 01:24 PM #68
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-01-2013, 06:35 AM #69
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02-01-2013, 06:45 AM #70
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-01-2013, 06:47 AM #71
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Thursday, January 31st
BACK
Pulldowns to Front (5 sets) (10-12 reps) NOT wide grip
165 x 12
170 x 10
170 x 11
170 x 10
170 x 10
Bent Over Rows (4 sets) (8-10 reps)
155 x 10
175 x 10
185 x 10
205 x 8
Reverse Grip Pulldowns (4 sets) (10-12 reps)
170 x 10
170 x 10
165 x 10
165 x 8 - drop set
Seated Cable Rows (3 sets) (10-12 reps)
165 x 11
170 x 11
170 x 10
One Arm DB Row (3 sets) (10-12 reps)
90 x 10
90 x 11
90 x 10Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-01-2013, 06:47 AM #72
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02-03-2013, 08:45 AM #73
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Yesterday's training session. Felt good!
Saturday, February 2nd
SHOULDERS
Bent DB Laterals (5 sets) (10-12 reps)
35 x 12
35 x 12
35 x 12
35 x 12
40 x 11
Overhead Cable Rear Delts (4 sets) (12-15 reps)
45 x 15
50 x 15
55 x 12
55 x 12
Seated Side Laterals (4 sets) (10-12 reps)
25 x 10
25 x 12
25 x 12
30 x 11
Front Alternate Raises (3 sets) (10-12 reps)
35 x 9
35 x 11
35 x 10
Machine Press (3 sets) (10-12 reps)
150 x 12
150 x 10
150 x 8
Today's workout should be posted later today.Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-03-2013, 09:44 AM #74
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02-04-2013, 06:43 AM #75
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-04-2013, 08:04 AM #76
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Sunday, February 3rd
ARMS
Cable Concentration Curls (4 sets) (10-12 sets)
45 x 12
45 x 12
50 x 10
50 x 11
Machine Preacher Curls (4 sets) (10 -12 reps)
70 x 11
70 x 11
70 x 11
70 x 10
DB Concentration Curls (4 sets) (10-12 reps)
30 x 10
30 x 10
30 x 10
30 x lots of drop sets for both arms. Right was the weakest here today so extra was put in.
Alternate Hammer Curls (3 sets) (10-12 reps)
25 x 12
25 x 12
30 x 11
Tricep Pushdowns (4 sets) (10-12 reps)
165 x 12
165 x 12
165 x 11
165 x 10
Machine Tricep Extensions (4 sets) (12-15 reps)
120 x 15
120 x 15
130 x 12
130 x 12
DB Overhead Extension (3 sets) (8-10 reps)
90 x 10
90 x 8
90 x 4 (drop sets)
Reverse Grip One Arm Pushdowns (3 sets) (12-15 reps)
15 x 15
20 x 15
20 x 15
... and here we are 10 weeks out from making my debut in Men's Physique at age 40.
Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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********: bluestarnutraceuticals
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02-04-2013, 08:15 AM #77
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02-04-2013, 08:23 AM #78
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-04-2013, 08:56 AM #79
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02-05-2013, 06:22 AM #80
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-05-2013, 06:24 AM #81
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Monday, February 4th
LEGS
Lying Leg Curls (5 sets) (10-12 reps)
130 x 10
110 x 12
110 x 10
110 x 10
105 x 11
One Legged Leg Press (4 sets) (12-15 reps)
140 x 15
140 x 15
180 x 11
180 x 12
Hack Squats (4 sets) (10-12 reps)
235 x 12
235 x 12
255 x 12
295 x 10
Leg Extensions (3 sets) (12-15 reps)
140 x 15
160 x 11
160 x 13
Stiff Legged Deadlifts (3 sets) (15-20 reps)
225 x 15
225 x 15
225 x 7 ...and then *pop*Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-05-2013, 07:18 AM #82
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02-05-2013, 07:34 AM #83
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
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02-06-2013, 07:24 AM #84
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Tuesday, February 5th
Abs/Core/Calfs
1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball
Performed for 30 seconds or 15-25 reps.
2 circuits
Standing Calf Machine (double pump at top)
260 x 13
260 x 15
260 x 12
260 x 13
Seated Calf Plated
160 x 13
160 x 11
160 x 11
160 x 12
Calf Raises on Leg Press (4 sets) (8-12 reps) (toes pointed outwards)
450 x 15
450 x 15
450 x 10
450 x 15Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-08-2013, 08:50 AM #85
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Thursday, February 7th
BACK
Deadlifts (3 sets) (6-8 reps)
295 x 8
295 x 8
315 x 6
Hammer Machine One Arm Row (4 sets) (8-10 reps)
180 x 10
190 x 10
215 x 10
225 x 8
Close Grip Pulldowns (3 sets) (10-12 reps)
180 x 10
180 x 10
180 x 10 (last couple reps were partials)
Pulldowns Behind (3 sets) (12-15 reps) (slow)
105 x 15
110 x 14
115 x 10
Seated Cable Rows (3 sets) (10-12 reps)
195 x 10
195 x 10
195 x 10
Straight Arm Pulldowns (3 sets) (15 reps)
140 x 15
140 x 14
135 x 15Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-08-2013, 10:22 AM #86
Got some strong lifts in here as of late. That leg day was awesome.
I got rid of the SLDLs in my routines. Everytime I would do em, there'd be some much tension behind my left knee that I found it wise to ditch em. Seated and lying leg curls for me henceforth."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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02-08-2013, 11:01 AM #87
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Thanks! Yesterday was a first in a very long time that I used wrist wraps. I don't like to rely on them but if I want to build my back some more, I'm going to have to LIFT! My Deadlifts I held back a because I popped my hammie earlier on this week doing SLDL's. All in all though, I was content with lifting last night.
Yeah, you definitely have to listen to your body when start feeling too much tension going on.
I believe in another week my diet will be switched up a bit.Chris Belanger | Vice President, Sales
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chris@bluestarnutraceuticals.com
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02-10-2013, 11:54 AM #88
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Week 5 Starts Now!
Saturday, February 9th
SHOULDERS
Machine Press (5 sets) (8-10 reps)
130 x 11
135 x 10
140 x 11
150 x 9
155 x 8
Bent DB Laterals (4 sets) (10-12 reps)
40 x 10
40 x 11
40 x 11
40 x 11
Machine Side Laterals (4 sets) (10-12 sets)
75 x 12
80 x 12
85 x 10
85 x 10
Over Cable Rear Delts (3 sets) (12-15 reps)
45 x 12
45 x 12
45 x 14
Front Alternate Raises (4 sets) (10-12 reps)
30 x 10
30 x 10
30 x 10
Sunday, February 10th
ARMS
Tricep Pushdowns (5 sets) (8-10 reps)
180 x 10
180 x 10
185 x 10
190 x 8
190 x 8
Overhead DB Extensions (4 sets) (8-10 reps)
90 x 10
90 x 10
95 x 6 (no spotter and couldn't risk another lift.)
90 x 4 (roasted myself on the 95's then finished with 85's)
One Arm Overhead Rope Extension (4 sets) (12-15 reps)
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 15 (long rest... had to spot someone)
One Arm Preacher Curls (5 sets) (10-12 reps)
35 x 9
30 x 12
30 x 10
30 x 12
30 x 12
BB Preacher Curls (4 sets) (8-12 reps)
60 x 12
70 x 6
60 x 10
60 x 6
One Arm Hammer Curls (4 sets) (10-12 reps)
20 x 10
20 x 10
20 x 11
20 x 11Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-12-2013, 06:41 AM #89
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308960
Monday, February 11th
LEGS
Legs Extensions (4 sets) (10-15 reps)
210 x 12
210 x 12
210 x 12
210 x 11
Leg Press (5 sets) (10-15 reps)
540 x 15
540 x 15
560 x 15
580 x 15
600 x 14
Seated Leg Curls (4 sets) (10-12 reps)
*Hamstring Still Tweaked*
Hack Squat (3 sets) (15-25reps)
180 x 18
180 x 18
180 x 13
Stiff Legged Deadlifts (3 sets) (20 reps)
*Hamstring Still Tweaked*
*NOTE* - I began Week 5 of my training this past Saturday. Besides the tweaking of the Hamstring, all has been good. Up in strength across the board and weight is up 5 LBS. Weeks 1 through 4 have always been different week to week on training regime. Week 5 begins as Week 1 did. This is how I'm able to see the increase in strength. I'll touch up a little more later.Chris Belanger | Vice President, Sales
www.bluestarnutraceuticals.com
chris@bluestarnutraceuticals.com
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02-12-2013, 07:05 AM #90
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