Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 200 of 303 FirstFirst ... 100 150 190 198 199 200 201 202 210 250 300 ... LastLast
Results 5,971 to 6,000 of 9076
  1. #5971
    All my PRs are history HoustonTXMuscle's Avatar
    Join Date: Apr 2008
    Age: 74
    Stats: 5'11", 163 lbs
    Posts: 2,756
    Rep Power: 9701
    HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000) HoustonTXMuscle has reached the pinnacle! Best possible rank! (+1000000)
    Visit HoustonTXMuscle's BodySpace
    HoustonTXMuscle is offline
    Originally Posted by Bo_Flecks View Post
    ....When I was working at the gym years ago, I watched a lot of guys decide at the last minute to do a contest. It was a frantic looking effort to pull everything together in a very short amount of time. Needless to say, the results were never very good and the guys ended up being somewhat demoralized by the experience.

    I am going to start my posing practice during this next stage of my prep. I plan to have everything down so that I could do it in my sleep by the time the competition rolls around.

    I may get my butt handed to me, but it will not be because I did not do my very best to prepare...
    Am on the same page, Steve. For my first show, had practiced my 60 sec routine, always entering from stage left, to the point where I thought I could do it in my sleep. At the show, entry was from stage right. Walking out, got to center stage and froze like a rabbit/deer in the path of headlights, trying to figure out what to do next. Can look back and laugh right now, but it wasn't funny at the time.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

    Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
    Reply With Quote

  2. #5972
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
    Posts: 39,385
    Rep Power: 26049
    rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000)
    Visit rpaul11's BodySpace
    rpaul11 is offline
    your leg days always deliver Steve. Good solid work. In for the dunking
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



    My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
    Reply With Quote

  3. #5973
    The Jesus Crew 2nd_chance's Avatar
    Join Date: Mar 2009
    Location: United States
    Stats: 6'2", 230 lbs
    Posts: 20,023
    Rep Power: 50255
    2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000) 2nd_chance has reached the pinnacle! Best possible rank! (+1000000)
    Visit 2nd_chance's BodySpace
    2nd_chance is offline
    Steve, is there a trade-off between your contest prep practice and the window of opportunity to gain more LBM? It seems that there is, but I just may not be following close enough.
    David


    I'm not a bodybuilder but I play one on the internet.
    Reply With Quote

  4. #5974
    I'll Mod Til I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 66,431
    Rep Power: 1169377
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    Originally Posted by ljimd View Post
    ....2-3 days after the comp, I felt bigger, harder and more refreshed than the three days before- including stage day. I suppose it could very well have been a mental (stress release) thing, but I'm not sure.
    I've seen ^^^^this exact issue (looking better after the competition) mentioned many times on this site, as well as in magazine interviews with some of the Pros.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  5. #5975
    me>you ArchAngel'73's Avatar
    Join Date: Feb 2007
    Age: 41
    Stats: 6'1", 55 lbs
    Posts: 15,838
    BodyPoints: 39618
    Rep Power: 52592
    ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ArchAngel'73's BodySpace
    ArchAngel'73 is offline
    Originally Posted by Bo_Flecks View Post
    I may get my butt handed to me,
    You will not!
    The only people that are considered "losers" on a bb'ing stage are the competitors themselves who think they should have done better.

    1 of my coaches gave me some sound advice I would like to share with you;
    "You do not have the luxury of having a negative thought."

    Quit stressin', bring in the complete package, and let the cards fall where they may.
    You can only control you, not who shows up nor what they look like.
    Reply With Quote

  6. #5976
    Building a Natty Nitemare Bo_Flecks's Avatar
    Join Date: Apr 2008
    Location: Missouri, United States
    Stats: 5'11", 175 lbs
    Posts: 7,541
    Rep Power: 42058
    Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000)
    Visit Bo_Flecks's BodySpace
    Bo_Flecks is offline
    Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation

    Wide Grip Pull Ups
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2

    Barbell Rows
    10x222
    10x222
    10x222
    10x222
    10x222

    V- Grip Pull-ups
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2

    Decline Close Grip Bench Press
    10x217
    10x217
    10x217
    10x217
    10x217

    Decline Dumbbell Tricep Extensions
    10x87 1/2
    10x87 1/2
    10x87 1/2
    10x87 1/2
    10x87 1/2

    Weighted Bench Dips
    10x115
    10x115
    10x115
    10x115
    10x115

    Hanging Knee Raises-Obliques
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41

    Hanging Knee Raises-Abdominals
    12xBW=41
    12xBW=41
    12xBW=41

    Decline Crunches
    35xBW
    35xBW
    35xBW

    Seated Calf Raises
    10x350
    10x350
    10x350
    10x350
    10x350

    Observations
    Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.

    Back Workout
    Wide Grip Pull Ups:
    Weight increased by 1lb. Wide grip, dropping to a dead stop at the bottom and flaring the lats to bring them out as much as possible.
    Barbell Rows:
    Weight increased by 2lbs Rep increase day. Chest supported protocol. Keeping my elbows back, and pulling to my stomach. Squeezing the lats at the top of the movement. Slower negative than positive on this exercise. The key to this movement in the chest supported position is to concentrate on using the hands/forearms as hooks, and pull the weight from the elbows. This puts the most possible focus on the lats.
    V-Grip Pull-ups
    Weight increased by 1lb. Leaning my head and shoulders back and pulling my chest up to the handle. The feel of this resembles a low pulley rowing movement.

    Tricep Workout
    Decline Close Grip Bench Press:
    Weight increased by 2lbs. Thumbs separated by 10 inches to try and force my elbows to stay in close to my sides and put as much focus on the tris as possible.
    Decline Dumbbell Tricep Extensions:
    Weight increased by 2 1/2lbs. I have my bench set at a 30 degree decline for this movement. I can really hammer the medial tricep head with this variation without any elbow pain.
    Weighted Bench Dips
    Weight increased by 5lbs. Trying to put pure focus on the tris with this movement.

    Direct Ab Work
    Hanging Knee Raises-Obliques
    Weight increased by 1lb. Turning the hips and pulling the legs up with the obliques from the hanging position. Dumbbell between my knees for additional weight.
    Hanging Knee Raises-Abs
    Weight increased by 1lb. Knees straight ahead and pulling the dumbbell up with the abs.
    Decline Crunches
    Added emphasis on the abs.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    The data collection with the carb increase continues. On Sunday, 24 hours after the initial return to maintenance level carbs my training weight was 178.8 lbs. Today, after 4 days of maintenance level carbs, my training weight was 178.4 lbs. This looks like I can count on a solid 5lbs of glycogen/water stores in the muscles. While 5lbs sounds like a lot, I was actually expecting the carb load to bump me up to 180lbs. Anyway, good information to have.

    SteBo at 178.4 lbs carbed up and relaxed .

    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
    Reply With Quote

  7. #5977
    Gotta love the internet wedjim's Avatar
    Join Date: May 2011
    Location: Florida, United States
    Age: 51
    Stats: 5'8", 184 lbs
    Posts: 1,863
    Rep Power: 3932
    wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000)
    Visit wedjim's BodySpace
    wedjim is offline
    Solid in the gym again Steve!


    On the stage performance... I have read on here about competitors who were cutting right until stage time, which made their body force water storage and bloated them a little.

    I have no clue when it comes to serious body chemistry, but trial and error now will tell you how you will react for sure. Reading your posts, I think you'll be at your best and have the timing ALL sorted by then.
    "Where you are now is not important, what matters is where you are headed".

    What will be your legacy?
    Reply With Quote

  8. #5978
    Dry Bone Swann74's Avatar
    Join Date: Apr 2011
    Location: North Dakota, United States
    Stats: 5'10", 231 lbs
    Posts: 1,968
    Rep Power: 4280
    Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Swann74's BodySpace
    Swann74 is offline
    Originally Posted by Bo_Flecks View Post
    Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation
    You prophet you!

    Observations
    Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.
    And this ^^^^ is why You Da Man!

    SteBo at 178.4 lbs carbed up and relaxed .

    Looking good Steve.
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

    My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
    Reply With Quote

  9. #5979
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
    Posts: 39,385
    Rep Power: 26049
    rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000)
    Visit rpaul11's BodySpace
    rpaul11 is offline
    man...your delts look HUGE!
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



    My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
    Reply With Quote

  10. #5980
    Registered User supy's Avatar
    Join Date: Jan 2009
    Location: Chicago, Illinois, United States
    Age: 52
    Stats: 5'8", 220 lbs
    Posts: 2,656
    Rep Power: 2600
    supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000)
    Visit supy's BodySpace
    supy is offline
    Originally Posted by Bo_Flecks View Post
    Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation

    Wide Grip Pull Ups
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2

    Barbell Rows
    10x222
    10x222
    10x222
    10x222
    10x222

    V- Grip Pull-ups
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2
    10xBW+43 1/2

    Decline Close Grip Bench Press
    10x217
    10x217
    10x217
    10x217
    10x217

    Decline Dumbbell Tricep Extensions
    10x87 1/2
    10x87 1/2
    10x87 1/2
    10x87 1/2
    10x87 1/2

    Weighted Bench Dips
    10x115
    10x115
    10x115
    10x115
    10x115

    Hanging Knee Raises-Obliques
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41
    10xBW=41

    Hanging Knee Raises-Abdominals
    12xBW=41
    12xBW=41
    12xBW=41

    Decline Crunches
    35xBW
    35xBW
    35xBW

    Seated Calf Raises
    10x350
    10x350
    10x350
    10x350
    10x350

    Observations
    Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.

    Back Workout
    Wide Grip Pull Ups:
    Weight increased by 1lb. Wide grip, dropping to a dead stop at the bottom and flaring the lats to bring them out as much as possible.
    Barbell Rows:
    Weight increased by 2lbs Rep increase day. Chest supported protocol. Keeping my elbows back, and pulling to my stomach. Squeezing the lats at the top of the movement. Slower negative than positive on this exercise. The key to this movement in the chest supported position is to concentrate on using the hands/forearms as hooks, and pull the weight from the elbows. This puts the most possible focus on the lats.
    V-Grip Pull-ups
    Weight increased by 1lb. Leaning my head and shoulders back and pulling my chest up to the handle. The feel of this resembles a low pulley rowing movement.

    Tricep Workout
    Decline Close Grip Bench Press:
    Weight increased by 2lbs. Thumbs separated by 10 inches to try and force my elbows to stay in close to my sides and put as much focus on the tris as possible.
    Decline Dumbbell Tricep Extensions:
    Weight increased by 2 1/2lbs. I have my bench set at a 30 degree decline for this movement. I can really hammer the medial tricep head with this variation without any elbow pain.
    Weighted Bench Dips
    Weight increased by 5lbs. Trying to put pure focus on the tris with this movement.

    Direct Ab Work
    Hanging Knee Raises-Obliques
    Weight increased by 1lb. Turning the hips and pulling the legs up with the obliques from the hanging position. Dumbbell between my knees for additional weight.
    Hanging Knee Raises-Abs
    Weight increased by 1lb. Knees straight ahead and pulling the dumbbell up with the abs.
    Decline Crunches
    Added emphasis on the abs.

    Calf Workout
    Seated Calf Raises:
    Soleus focused calf work.

    Final Thoughts
    The data collection with the carb increase continues. On Sunday, 24 hours after the initial return to maintenance level carbs my training weight was 178.8 lbs. Today, after 4 days of maintenance level carbs, my training weight was 178.4 lbs. This looks like I can count on a solid 5lbs of glycogen/water stores in the muscles. While 5lbs sounds like a lot, I was actually expecting the carb load to bump me up to 180lbs. Anyway, good information to have.

    SteBo at 178.4 lbs carbed up and relaxed .

    Volume is incredible, your lookin good at 178, looks more like 190 + IMPRESSIVE for an old timer like me. Ive got 1 yr on ya....lol
    Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them
    Currently ranked 6th Total @Powerliftingwatch.com Masters rankings @220 Raw
    # 36 Mens 1565 RAW TOTAL
    UPA NAtionals Winner 4-17-2011


    Success is not final, failure is not fatal. It is the courage to continue that counts.

    Life is tough. It's tougher if you're stupid
    Reply With Quote

  11. #5981
    Building a Natty Nitemare Bo_Flecks's Avatar
    Join Date: Apr 2008
    Location: Missouri, United States
    Stats: 5'11", 175 lbs
    Posts: 7,541
    Rep Power: 42058
    Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000)
    Visit Bo_Flecks's BodySpace
    Bo_Flecks is offline
    Originally Posted by Vytis View Post
    Have you considered front loading the carbs during peak week? You'd basically load Saturday, Sunday and Monday then taper the carbs as the show arrives. This way if you do "spill over" you still have time to dial in. Something to consider...?
    I am just now starting to learn about that. I downloaded the information and the posing guide that Larry linked in his last post, so I am really going to go through the Peak Week strategies from Norton. On the surface, it sounds like it is exactly what I was thinking. Of course, I was just guessing .

    Originally Posted by HoustonTXMuscle View Post
    Am on the same page, Steve. For my first show, had practiced my 60 sec routine, always entering from stage left, to the point where I thought I could do it in my sleep. At the show, entry was from stage right. Walking out, got to center stage and froze like a rabbit/deer in the path of headlights, trying to figure out what to do next. Can look back and laugh right now, but it wasn't funny at the time.
    I have got a lot of things to work out between now and October. I just downloaded the posing guide from Layne Norton to start working on mandatory posing. I will still need to work something out for the evening show with music. A LOT of work to do still yet.

    Originally Posted by rpaul11 View Post
    your leg days always deliver Steve. Good solid work. In for the dunking
    I am trying to get the dunking worked out for Friday. I have the day off, and a call into the dunk tank lady. Hopefully it will work out. I should hear something today or tomorrow. I am really interested in how my caliper measurements/computer calculated figures compare to the tank. When I did the measurements for a friend a few months ago, the calipers were very close.

    I really do not think it will be as close for me. I believe the calipers have me way too low.

    Originally Posted by 2nd_chance View Post
    Steve, is there a trade-off between your contest prep practice and the window of opportunity to gain more LBM? It seems that there is, but I just may not be following close enough.
    If I understand your question correctly, the decision to cut in two stages was predicated on trying to spare as much LBM as possible by the time I was prepped to step on stage.

    When I sat down and looked at the calendar in late December, I believed I only had 15 to 16lbs to lose. Under those circumstances I would need at least 16 weeks to cut. That meant I would need to start my cut in July. That meant if I gained LBM at the average I usually do, I might add another 2lbs.

    But the problem as I saw it was that if I misestimated the amount of fat I would need cut, 16 weeks would not be long enough to prepare at a 1lb per week rate. I would not know this until late in the cut and have to speed up the process. If I had to go to 2lbs per week that close to the contest, I would chew up MUCH more than 2lbs of LBM.

    As it turns out, my safety net was necessary. I was well over 16lbs away from contest conditioning. Probably closer to 25lbs. That would have been a disaster where I am sure I would have lost several pounds of LBM.

    Taking my fat levels down to about 5mm on my stomach, quads, and glutes still leaves me plenty of fat to work with for the next 5 months. I have trained for an extended duration at this level of bodyfat before and made decent gains. I am counting on that again. It just takes serious attention to detail with my nutrition.

    At this point, I know I am less than eight weeks of dieting away from contest conditioning. Chances are I will gain some lean mass before that final cut begins, and since that stage of the prep will be relatively short, I should be able to avoid going too catabolic.

    Given those circumstances and probabilities, I see it as a win-win. I will hit the stage with more LBM having prepped in stages rather than continuing on the way I was and attempt to hit my conditioning all at once at the end.

    Originally Posted by ironwill2008 View Post
    I've seen ^^^^this exact issue (looking better after the competition) mentioned many times on this site, as well as in magazine interviews with some of the Pros.
    Exactly what I intend to avoid. Overall size will be my biggest nemesis this year. I intend to get on stage with the maximum amount of size possible. Keeping my catabolism as low as possible and hitting my carb timing properly is imperative for this first comp.

    Originally Posted by ArchAngel'73 View Post
    You will not!
    The only people that are considered "losers" on a bb'ing stage are the competitors themselves who think they should have done better.

    1 of my coaches gave me some sound advice I would like to share with you;
    "You do not have the luxury of having a negative thought."

    Quit stressin', bring in the complete package, and let the cards fall where they may.
    You can only control you, not who shows up nor what they look like.
    I hear you, my friend. I and I will listen to that advice.

    Originally Posted by wedjim View Post
    Solid in the gym again Steve!

    On the stage performance... I have read on here about competitors who were cutting right until stage time, which made their body force water storage and bloated them a little.

    I have no clue when it comes to serious body chemistry, but trial and error now will tell you how you will react for sure. Reading your posts, I think you'll be at your best and have the timing ALL sorted by then.
    I was telling John (Swann) the other day on the phone that my plan all along was to get my competitive bodybuilding days started for 50th birthday. But in October, I will still be 49. The reason for getting it started earlier (besides the fact that I am ready to do this thing) is because I need to learn.

    Since I graduated college, I have been very successful in competitive golf and competitive pistol shooting. But the first time I played in an individual golf tournament and the first time I shot in a PPC pistol match, I did not do all that well. I did not have enough experience, but I learned and I learned well.

    That is pretty much what I expect to get out of the comp in October. I need to get this thing started and learn from the experience. And if I happen to bring home some bling that would be great.

    Originally Posted by Swann74 View Post
    You prophet you!
    lulz- I did not see that.

    Looking good Steve.
    In comparing the pics and stats from the last 15 months, there is not as much change in my upper body as I would have hoped. In these two pictures, my body fat is nearly identical yet when the picture on the left was taken, I weighed 172lbs. The picture on the right I weigh 178.4.bs.

    I am very pleased that there is a 6.4lb increase in LBM, but as I predicted a year ago, much of that has been added to the wheelz. That is not a bad thing.



    Originally Posted by rpaul11 View Post
    man...your delts look HUGE!
    Thanks, Rich. I am looking forward to the next five months of maintenance+ calorie training to see what else I can improve.

    Originally Posted by supy View Post
    Volume is incredible, your lookin good at 178, looks more like 190 + IMPRESSIVE for an old timer like me. Ive got 1 yr on ya....lol
    lol- Us old timers have to represent!
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
    Reply With Quote

  12. #5982
    Registered User supy's Avatar
    Join Date: Jan 2009
    Location: Chicago, Illinois, United States
    Age: 52
    Stats: 5'8", 220 lbs
    Posts: 2,656
    Rep Power: 2600
    supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000) supy has reached the pinnacle! Best possible rank! (+1000000)
    Visit supy's BodySpace
    supy is offline
    Originally Posted by Bo_Flecks View Post
    I am just now starting to learn about that. I downloaded the information and the posing guide that Larry linked in his last post, so I am really going to go through the Peak Week strategies from Norton. On the surface, it sounds like it is exactly what I was thinking. Of course, I was just guessing .



    I have got a lot of things to work out between now and October. I just downloaded the posing guide from Layne Norton to start working on mandatory posing. I will still need to work something out for the evening show with music. A LOT of work to do still yet.



    I am trying to get the dunking worked out for Friday. I have the day off, and a call into the dunk tank lady. Hopefully it will work out. I should hear something today or tomorrow. I am really interested in how my caliper measurements/computer calculated figures compare to the tank. When I did the measurements for a friend a few months ago, the calipers were very close.

    I really do not think it will be as close for me. I believe the calipers have me way too low.



    If I understand your question correctly, the decision to cut in two stages was predicated on trying to spare as much LBM as possible by the time I was prepped to step on stage.

    When I sat down and looked at the calendar in late December, I believed I only had 15 to 16lbs to lose. Under those circumstances I would need at least 16 weeks to cut. That meant I would need to start my cut in July. That meant if I gained LBM at the average I usually do, I might add another 2lbs.

    But the problem as I saw it was that if I misestimated the amount of fat I would need cut, 16 weeks would not be long enough to prepare at a 1lb per week rate. I would not know this until late in the cut and have to speed up the process. If I had to go to 2lbs per week that close to the contest, I would chew up MUCH more than 2lbs of LBM.

    As it turns out, my safety net was necessary. I was well over 16lbs away from contest conditioning. Probably closer to 25lbs. That would have been a disaster where I am sure I would have lost several pounds of LBM.

    Taking my fat levels down to about 5mm on my stomach, quads, and glutes still leaves me plenty of fat to work with for the next 5 months. I have trained for an extended duration at this level of bodyfat before and made decent gains. I am counting on that again. It just takes serious attention to detail with my nutrition.

    At this point, I know I am less than eight weeks of dieting away from contest conditioning. Chances are I will gain some lean mass before that final cut begins, and since that stage of the prep will be relatively short, I should be able to avoid going too catabolic.

    Given those circumstances and probabilities, I see it as a win-win. I will hit the stage with more LBM having prepped in stages rather than continuing on the way I was and attempt to hit my conditioning all at once at the end.



    Exactly what I intend to avoid. Overall size will be my biggest nemesis this year. I intend to get on stage with the maximum amount of size possible. Keeping my catabolism as low as possible and hitting my carb timing properly is imperative for this first comp.



    I hear you, my friend. I and I will listen to that advice.



    I was telling John (Swann) the other day on the phone that my plan all along was to get my competitive bodybuilding days started for 50th birthday. But in October, I will still be 49. The reason for getting it started earlier (besides the fact that I am ready to do this thing) is because I need to learn.

    Since I graduated college, I have been very successful in competitive golf and competitive pistol shooting. But the first time I played in an individual golf tournament and the first time I shot in a PPC pistol match, I did not do all that well. I did not have enough experience, but I learned and I learned well.

    That is pretty much what I expect to get out of the comp in October. I need to get this thing started and learn from the experience. And if I happen to bring home some bling that would be great.



    lulz- I did not see that.



    In comparing the pics and stats from the last 15 months, there is not as much change in my upper body as I would have hoped. In these two pictures, my body fat is nearly identical yet when the picture on the left was taken, I weighed 172lbs. The picture on the right I weigh 178.4.bs.

    I am very pleased that there is a 6.4lb increase in LBM, but as I predicted a year ago, much of that has been added to the wheelz. That is not a bad thing.





    Thanks, Rich. I am looking forward to the next five months of maintenance+ calorie training to see what else I can improve.



    lol- Us old timers have to represent!
    Ok one final question before i go down to my ASS KICKIN HOME GYM for bis and shoulders, do you compete or have you ever done a BB show? If not your cheating yourself. Im hooked for life on the Powerlifting comps and am doing the UPA Nationals April 22 in Iowa where my deadlift opener( 655) will be a new Masters record. REAL Masters records start at 50 ( like Golf....lol)and had it not been for tri surgery 10-12 weeks ago my total would also be a new World record. Ive still got a shot at total record but my bench wont be back to normal for another 2-3 months i suspect, but squats and deads are up quite a bit so i just may be able to overcome the bench deficit....ok im bragging to much now...TTYL...Ive been around some big time BBers for quite a while youll place top 3 at any Masters meet ( if not first...IMO)
    Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them
    Currently ranked 6th Total @Powerliftingwatch.com Masters rankings @220 Raw
    # 36 Mens 1565 RAW TOTAL
    UPA NAtionals Winner 4-17-2011


    Success is not final, failure is not fatal. It is the courage to continue that counts.

    Life is tough. It's tougher if you're stupid
    Reply With Quote

  13. #5983
    Home gym 'til I die. ProtienandIron's Avatar
    Join Date: Feb 2012
    Location: United Kingdom (Great Britain)
    Age: 33
    Stats: 6'1", 230 lbs
    Posts: 4,553
    Rep Power: 20237
    ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000) ProtienandIron has reached the pinnacle! Best possible rank! (+1000000)
    Visit ProtienandIron's BodySpace
    ProtienandIron is offline
    Excellent pic mate. Looking really good. Thats a lot of iron you are moving about in a session.
    My training log:
    ---------------
    http://forum.bodybuilding.com/showthread.php?t=153596291&p=1062453741#post1062453741

    []---[] Equipment Crew #43 []---[]
    -!!!---!!!- No Excuses Homemade Equipment Crew #1 -!!!---!!!-
    ()---() York Barbell Club #4 ()---()
    Reply With Quote

  14. #5984
    Kicking sarcopenia's azz ljimd's Avatar
    Join Date: Sep 2010
    Location: United States
    Age: 67
    Stats: 5'8", 170 lbs
    Posts: 3,884
    Rep Power: 13494
    ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000)
    Visit ljimd's BodySpace
    ljimd is offline
    Pecs and delts look pumped and bigger at 178. Carb-up appears successful. Abs ok? any bloat? Just curious.
    Reply With Quote

  15. #5985
    Dry Bone Swann74's Avatar
    Join Date: Apr 2011
    Location: North Dakota, United States
    Stats: 5'10", 231 lbs
    Posts: 1,968
    Rep Power: 4280
    Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Swann74's BodySpace
    Swann74 is offline
    Originally Posted by ljimd View Post
    Pecs and delts look pumped and bigger at 178.
    I noticed this as well. I remember you had mentioned to me that you wanted to beef up the lower pecs... looks like you succeeded.
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

    My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
    Reply With Quote

  16. #5986
    Smolovian apprentice mharrislove's Avatar
    Join Date: Nov 2008
    Location: Washington, District Of Columbia, United States
    Age: 46
    Stats: 5'8", 185 lbs
    Posts: 7,569
    Rep Power: 25084
    mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000) mharrislove has reached the pinnacle! Best possible rank! (+1000000)
    Visit mharrislove's BodySpace
    mharrislove is offline
    Everything's going according to plan. The latest progress pic is very impressive. The Technician, indeed...
    "First train the mind, then the body."


    Made from all-natural products since 1968...no gear, no HRT, no prohormones.
    Reply With Quote

  17. #5987
    me>you ArchAngel'73's Avatar
    Join Date: Feb 2007
    Age: 41
    Stats: 6'1", 55 lbs
    Posts: 15,838
    BodyPoints: 39618
    Rep Power: 52592
    ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000) ArchAngel'73 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ArchAngel'73's BodySpace
    ArchAngel'73 is offline
    If I had intercostals like you I'd try and shred paper with them.

    You look hella cool.
    Reply With Quote

  18. #5988
    Building a Natty Nitemare Bo_Flecks's Avatar
    Join Date: Apr 2008
    Location: Missouri, United States
    Stats: 5'11", 175 lbs
    Posts: 7,541
    Rep Power: 42058
    Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000)
    Visit Bo_Flecks's BodySpace
    Bo_Flecks is offline
    Originally Posted by supy View Post
    Ok one final question before i go down to my ASS KICKIN HOME GYM for bis and shoulders, do you compete or have you ever done a BB show? If not your cheating yourself.
    I am preparing for my first show now. The one I have picked out is the NANBF Gateway Naturals in St. Louis in October. Right now I am considering three classes: Novice, 40-49, and the 40 and over Open.

    Originally Posted by ProtienandIron View Post
    Excellent pic mate. Looking really good. Thats a lot of iron you are moving about in a session.
    Today is my last training session before I begin my de-load. After de-load, I plan on the weights moving up significantly.

    Originally Posted by ljimd View Post
    Pecs and delts look pumped and bigger at 178. Carb-up appears successful. Abs ok? any bloat? Just curious.
    I did not have any detectable bloat, but from my point of view, I looked better this morning than I have all week so that is 6 days back on maintenance level carbs.

    Since I stopped this stage of the cut with +/- 5mm of fat on my glutes, quads, and abs, it is still a bit difficult to tell exactly how my mid-section is going to look. Especially my obliques. I was not blessed with pronounced obliques, so it will take some pretty thin skin for them to show. That could play in my favor with the tradeoff being a very small waist.

    Originally Posted by Swann74 View Post
    I noticed this as well. I remember you had mentioned to me that you wanted to beef up the lower pecs... looks like you succeeded.
    It is getting better. When flexed, I have some strange genetic shapes to my lower pecs which adding a little more mass has improved. As I continue to add size, I am hoping that becomes less noticeable.

    Originally Posted by mharrislove View Post
    Everything's going according to plan. The latest progress pic is very impressive. The Technician, indeed...
    With the exception of taking three weeks longer than I had scheduled in the original blueprint, I got everything I was looking for out of this stage of the plan. If the next two stages meet my expectations like this one did, I will be in a good position to step on stage. This is going to be fun!
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
    Reply With Quote

  19. #5989
    Gotta love the internet wedjim's Avatar
    Join Date: May 2011
    Location: Florida, United States
    Age: 51
    Stats: 5'8", 184 lbs
    Posts: 1,863
    Rep Power: 3932
    wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000)
    Visit wedjim's BodySpace
    wedjim is offline
    I think doing this first as a trial run is a great idea. Not only will you be in shape to do very well even being your first, but with your well planned methods and strict adherance, you'll only get better for the next and have the first time jitters beaten as well.

    As someone once said, "A plan is always the best way to approach anything and is what seperates goals from dreams."
    "Where you are now is not important, what matters is where you are headed".

    What will be your legacy?
    Reply With Quote

  20. #5990
    Kicking sarcopenia's azz ljimd's Avatar
    Join Date: Sep 2010
    Location: United States
    Age: 67
    Stats: 5'8", 170 lbs
    Posts: 3,884
    Rep Power: 13494
    ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000) ljimd has reached the pinnacle! Best possible rank! (+1000000)
    Visit ljimd's BodySpace
    ljimd is offline
    I did not have any detectable bloat, but from my point of view, I looked better this morning than I have all week so that is 6 days back on maintenance level carbs.
    That is exactly what I was thinking, that "Peak Week" was anywhere from 3-6 days too early (at least for me, and your results lend credence to my idea). Might be a good experiment for me to try. Sooooo many variables.
    Reply With Quote

  21. #5991
    Team General Mills Vytis's Avatar
    Join Date: Mar 2008
    Location: Maple, Ontario, Canada
    Stats: 6'3", 234 lbs
    Posts: 10,745
    Rep Power: 13187
    Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000) Vytis has reached the pinnacle! Best possible rank! (+1000000)
    Visit Vytis's BodySpace
    Vytis is offline
    I'd go with over 40 masters and novice if you're looking at doing two classes...
    Reply With Quote

  22. #5992
    Stay Strong all year long alex2363's Avatar
    Join Date: Feb 2007
    Stats: 5'5", 188 lbs
    Posts: 6,496
    Rep Power: 5830
    alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000) alex2363 has reached the pinnacle! Best possible rank! (+1000000)
    Visit alex2363's BodySpace
    alex2363 is offline
    Originally Posted by Bo_Flecks View Post
    eed to learn.






    It seems like the lower abs may be a little flatter last year, but you also did increase weighted leg hanging ab work which may make it thicker too.
    IIFYM crews ....I Reps back.
    Traditional Wet Shave Crew / I can't hardly wait for tomorrow to come so I can lift then Wet Shave again.
    Reply With Quote

  23. #5993
    Building a Natty Nitemare Bo_Flecks's Avatar
    Join Date: Apr 2008
    Location: Missouri, United States
    Stats: 5'11", 175 lbs
    Posts: 7,541
    Rep Power: 42058
    Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000) Bo_Flecks has reached the pinnacle! Best possible rank! (+1000000)
    Visit Bo_Flecks's BodySpace
    Bo_Flecks is offline
    Thursday 3/15/12- Shoulders/Traps/Calves "A Week" Rotation

    Seated Dumbbell Overhead Press
    10x95
    10x95
    10x95
    10x95
    10x95

    Barbell Front Raises
    10x60
    10x60
    10x60
    10x60

    DB Lateral Raises/Front Raise Combo
    10x10x27
    10x10x27
    10x10x27
    10x10x27

    Bent Lateral Raises
    10x47
    10x47
    10x47
    11x47

    Medium Grip Barbell Shrugs
    10x325
    10x325
    10x325
    10x325
    10x325

    Seated Dumbbell Shrugs
    10x110
    10x110
    10x110
    10x110
    12x110

    Narrow Stance Hack Squats
    10x305
    10x305
    10x305
    10x305
    11x305

    Calf Presses
    25x415
    25x415
    25x415
    25x415

    Observations
    A good workout to finish off a 13 week straight run without a de-load.

    I went into this training session at 600 calories under my maintenance for the day. I did not even notice it. The reason I did that was because my wife and I went to the local Stony River for dinner with friends to celebrate a special occasion. If you have ever eaten at a Stony River, then you know it is not a place where you can just slide it into your daily macros, and since I am still working to establish my new maintenance I needed to keep my calories right on target. Yep. It is that serious.

    Shoulder Workout
    Seated Overhead Dumbbell Press:
    Weight increased by 3lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane. The 10th rep on the 5th set was all I could handle. The weight was absolutely perfect for the 5x10 protocol.
    Barbell Front Raises:
    Rep increase day. Very narrow grip on this one to isolate the front delts as much as possible. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn.
    DB Lateral Raises/ Front Raise Combo:
    Weight increased by 1lb. Ten lateral raises immediately followed by ten front raises without setting the dumbbells down. This one is fun to watch in the mirror. It is like I can see every muscle fiber doing its thing.
    Bent Lateral Raises:
    Rep increase day. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

    Trap Workout
    Medium Grip Barbell Shrugs:
    Weight increased by 5lbs. Chest supported at a 45 degree angle forcing the traps to pull a little more to the rear. Holding and squeezing at the top.
    Seated Dumbbell Shrugs:
    Rep increase day. Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench at an 80 degree angle.

    Legs
    Narrow Stance Hack Squats:
    Rep increase day. This is secondary quad work with very little stress being place on the lower back. My foot position really isolates the outer quad on this one.
    Calf Presses:
    My third calf session of the week. Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

    Final Thoughts
    De-load begins. I am going into this one very healthy. This will amount to a break in training to re-charge the batteries to kick off the next 5 months of training.

    I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
    Reply With Quote

  24. #5994
    Cutting since 10/20/2014 Brackneyc's Avatar
    Join Date: Nov 2009
    Stats: 5'8", 200 lbs
    Posts: 19,822
    Rep Power: 47815
    Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000) Brackneyc has reached the pinnacle! Best possible rank! (+1000000)
    Visit Brackneyc's BodySpace
    Brackneyc is offline
    Awesome as usual. Steve, have you ever done behind the back shrugs? There is a great YT video on these. I did them, and they were brutal. Just curious if you did, and if you found them helpful. I had to cut the weight in half to do them correctly.
    Reply With Quote

  25. #5995
    Registered User Payton1221's Avatar
    Join Date: Oct 2010
    Location: Indiana, United States
    Age: 47
    Stats: 5'10", 167 lbs
    Posts: 2,239
    Rep Power: 4398
    Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Payton1221's BodySpace
    Payton1221 is offline
    Originally Posted by Bo_Flecks View Post
    Thursday 3/15/12- Shoulders/Traps/Calves "A Week" Rotation
    Lots of Rep and Weight increases FTW! Enjoy the deload.
    "It's the road, not the Inn." Cervantes in Don Quixote
    Reply With Quote

  26. #5996
    Dry Bone Swann74's Avatar
    Join Date: Apr 2011
    Location: North Dakota, United States
    Stats: 5'10", 231 lbs
    Posts: 1,968
    Rep Power: 4280
    Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000) Swann74 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Swann74's BodySpace
    Swann74 is offline
    Originally Posted by Payton1221 View Post
    Lots of Rep and Weight increases FTW! Enjoy the deload.
    This pretty much sums it up nicely. A well earned rest, and I look forward to seeing you come out of the gates after the deload.
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

    My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
    Reply With Quote

  27. #5997
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
    Posts: 39,385
    Rep Power: 26049
    rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000) rpaul11 has reached the pinnacle! Best possible rank! (+1000000)
    Visit rpaul11's BodySpace
    rpaul11 is offline
    shoulders should feel well worked after that one SteBo

    BTW....all the 7's in your weights drive me crazy..
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



    My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
    Reply With Quote

  28. #5998
    I'll Mod Til I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 66,431
    Rep Power: 1169377
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    Originally Posted by Bo_Flecks View Post
    I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.
    Well, that's a drag; I was curious (as I'm sure you are!) to see what the results were going to be.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  29. #5999
    Registered User Payton1221's Avatar
    Join Date: Oct 2010
    Location: Indiana, United States
    Age: 47
    Stats: 5'10", 167 lbs
    Posts: 2,239
    Rep Power: 4398
    Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000) Payton1221 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Payton1221's BodySpace
    Payton1221 is offline
    Originally Posted by Bo_Flecks View Post
    I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.
    Steve, I might send you a PM later to discuss how it was conducted and, more importantly, what assumptions were made. If memory serves, there's a "residual volume" number that has to be assumed since I don't think there's a direct way to measure for it. It's the amount of air that remains in your lungs/system even though you've tried to exhale all of the air that you could. This assumption WILL influence your result (albeit, not by much), but as long as they're consistent with the value that they use, subsequent measurements (assuming you do this again) will reveal whether you've made additional progress or not. Basically, if they assume that you're retaining more air in your system than you are, then the calculated "lean mass" will be too low and consequently the BF% will be too high.
    "It's the road, not the Inn." Cervantes in Don Quixote
    Reply With Quote

  30. #6000
    Gotta love the internet wedjim's Avatar
    Join Date: May 2011
    Location: Florida, United States
    Age: 51
    Stats: 5'8", 184 lbs
    Posts: 1,863
    Rep Power: 3932
    wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000) wedjim has reached the pinnacle! Best possible rank! (+1000000)
    Visit wedjim's BodySpace
    wedjim is offline
    325 shrugs? Holy cow man!

    BF test, April is still early, but with the OCD most of us have it makes you want to yell, NO I WANT IT NOW!
    "Where you are now is not important, what matters is where you are headed".

    What will be your legacy?
    Reply With Quote

Reply
Page 200 of 303 FirstFirst ... 100 150 190 198 199 200 201 202 210 250 300 ... LastLast

Similar Threads

  1. KingCarlos's training for strength, speed and power (NEW)
    By kingcarlos in forum Workout Journals
    Replies: 1524
    Last Post: 11-20-2009, 10:44 AM
  2. Training For Strength and Power
    By hockeyplayer45 in forum Teen Bodybuilding
    Replies: 16
    Last Post: 05-30-2007, 09:18 PM
  3. Training For Strength and Power
    By hockeyplayer45 in forum Powerlifting/Strongman
    Replies: 1
    Last Post: 05-29-2007, 09:23 PM
  4. Endurance training for speed and power oriented sports
    By AJS11 in forum Sports Training
    Replies: 2
    Last Post: 01-29-2007, 09:33 PM
  5. training for pure strength and power, not mass
    By The Gym Nazi in forum Exercises
    Replies: 2
    Last Post: 02-25-2003, 06:22 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout