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06-13-2013, 09:46 AM #1111
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06-14-2013, 02:09 PM #1112
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Sounds like you need a good weekend
Hope the family are ok and the stress goes quickly
Keep going___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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06-17-2013, 12:30 PM #1113
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks! Yeah, we had a great time at the Dells. Did the water park thing and went down lots of slides with my 12 year old daughter. Even our 3 yr old went down some daunting kiddie slides for her age, over 100 times. We were all worn out. Even was lucky enough to bring back some type of bug as I had a fever all day yesterday and was pretty achy today. Nothing like a fever to fuel a tough workout. Once I got going, the workout was decent, though. Kids gave me a really nice Father's Day with the cards they made (those are always the best) and some little presents they bought (many were actually pretty awesome). Wife took me to "Man of Steel" last night as well. It was decent, better than expected.
Monday 6/17 - WK2 Lower heavy - 103 days out
squats
165 x 7
195 x 6
225 x 5
250 x 4
250 x 4
275 x 3
315 x 3
trap deads
225 x 6
315 x 4
335 x 3
seated leg extensions
227 x 8
227 x 8
227 x 8
seated leg curls
168 x 8
168 x 8
168 x 8
DB laterals
45's x 13
45's x 12
45's x 12
Bottle empty DB laterals
17.5's x 8
17.5's x 8
17.5's x 8
DB shrugs
105's x 14
105's x 13
105's x 12My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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06-20-2013, 06:31 AM #1114
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Usually the diet is the struggle but over the last few days, the workouts have been grueling. This fever and sore throat I brought back from the Dells has really hampered my training. Tuesday was so tough to get through but I didn't quit but basically zombied through.
bench press
165 x 7
195 x 6
230 x 5
190 x 10 (TUT)
185 x 9
incline DB bench
75's x 9 (was hoping for 10)
DB flyes
35's x 16
35's x 15
DB rows
110 x 7 + DS 70 x 9
110 x 7 + DS 70 x 9
110 x 8 + DS 70 x 10
lat pulldowns
145 x 11
145 x 11
110 x 11 (TUT set)
tricep pulldowns
160 x 13
160 x 13
160 x 12
140 x 12
overhead DB extension
65 x 14
65 x 13
DB curls
40's x 11
25's x 12
25's x 12
abdominals
x 85
x 80
This was Tuesday's workout. I still hit most of what I wanted but the fire just wasn't there. My throat hadn't been that raw in a long time, I was achy too. Today is Thursday and I'm finally feeling better. My energy feels like it is back. My throat is still a bit raw but definitely so much better. Ready to kill today's leg workout!My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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06-20-2013, 07:11 AM #1115
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06-22-2013, 01:09 PM #1116
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06-22-2013, 03:59 PM #1117
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Yeah when I'm sick volume is completely out of the question. Like Ryan said, I go in, crush some heavy weight and get out!
Do what works for you though man! Way to fight★★★ RSP Nutrition Lead Representative ★★★
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06-22-2013, 06:41 PM #1118
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06-25-2013, 12:55 PM #1119
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks! I'm finally starting to "normal" again
Yeah, I hear ya. Sometimes when I'm sick I have my best workouts (sometimes not). Kinda like when a sports star has a flu before a critical game but has one of there best performances. That's the way I always come into a workout when I'm sick but I know when I have to take a step back.
Yup!
It's baaacckkk!
Been lazy to log. Actually been pretty busy at work and tearing up tile and old sheetrock in a shower at home. Got it all torn down and put up some new cement board. About 60% of the work is done and I'm slowly starting to see the light at the end of the tunnel.
Highlights from yesterday's leg workout
Squats
260 x 4
260 x 4
320 x 3
320 x 3
Weight = 187.6lb
Tuesday 6/25 - WK 3 Upper hypertrophy
bench press
165 x 7
195 x 6
230 x 7
190 x 10 (TUT set)
185 x 9 (TUT set)
incline BB bench
150 x 10
DB flyes
40's x 12
40's x 12
DB rows
110 x 8 + DS 70 x 8
110 x 8 + DS 70 x 8
110 x 8 + DS 70 x 8
lat pull downs
145 x 12
145 x 10
110 x 11 (TUT set)
tricep pull downs
160 x 13
160 x 13
140 x 13
130 x 13
overhead DB extension
65 x 14
65 x 13
incline DB curls
40's x 13
22.5's x 11 (TUT set)
22.5's x 10 (TUT set)
reverse cable curls (superset)
50 x 10 + 40 x 8 + 30 x 6 + 20 x 6
abdominals
x 90
x 85
x 85 (various stuff)
Good, fast paced workout. Almost over my cold. Still have some sinus stuff and basically no taste but think I'll be back to my "normal" tomorrow. Energy was good.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-08-2013, 06:05 AM #1120
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
I'm back
Still here and grinding away. I was off of work last week, so spent a lot of time with the kids doing fun stuff. We did lots of swimming, fireworks, some fishing, games. I also got a bit further on the shower remodel I'm working on. Lots of rotted wood replaced. Finally got everything ready for tile installation. I also managed to workout a bit. I changed things up and did some high rep, high intensity stuff:
squats: 145 x 25
bench press: 165 x 25
kettle bell cleans x 25
pull-ups: bw x 25
deadlifts: 150 x 25
moved on to each as quick as possible. About 2 minutes rest after the circuit. I performed the circuit twice and did some quick BB type lifts. Also got a bit of HIIT in on the stepper. I hit a prep low of 184.6lb on Friday, had a nice refeed on Saturday. I'm at 82 days out. Ready to keep grinding!My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-08-2013, 12:19 PM #1121
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Monday 7/8 - Lower heavy WK1 - 82 days out
weight = 187.6lb
squats
165 x 8
195 x 6
225 x 5
250 x 3
275 x 3
275 x 3
315 x 3
335 x 3
275 x 4
weighted back extensions
35 x 10 x 3 sets
seated leg extensions
229 x 8 x 3 sets
seated leg curls
180 x 8
180 x 8
100 x 20
BB shoulder press
95 x 8
140 x 5
135 x 5
135 x 5
seated DB laterals
50's x 10
50's x 10
bottle empty DB laterals
20's x 9 x 3 sets
Good lower heavy workout with a bit of shoulder work. Squats felt great after coming off of a light/high intensity week. Saw a bit of new vein-age in my shoulder/chest area, so leaning out continues to go fairly well. Just gotta keep grinding.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-10-2013, 07:33 AM #1122
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Had a good upper hyper workout yesterday. Didn't have time to log it until now
Tuesday 7/9 - Upper hypertrophy WK1 - 81 days out
bench press
165 x 6
195 x 6
235 x 5
195 x 10 (paused bottom)
195 x 8 (paused bottom)
185 x 8 (TUT set. 5 count down, power up)
weighted dips
bw + 45 x 12
bw + 45 x 12
DB flyes
40's x 13
40's x 13
DB rows
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6
110 x 9 + DS 75 x 6
pull-ups
bw x 16
bw x 13
bw x 10 + DS lat pull downs (behind neck) 87.5 x 10
tricep pull downs
162.5 x 12
162.5 x 12
162.5 x 12
142.5 x 12
lying 1-arm side tricep DB extensions
35 x 12
35 x 10
incline DB curls
40's x 12
30's x 10
25's x 10
reverse cable curls
40's x 12
40's x 12
abdominals
190 reps of stuff
Good fast paced upper workout. Bench is starting to feel a little tougher. Weight is steadily dropping, though and I'm liking the look in the mirror so a bit of strength loss is okay. Gonna keep fighting it, though.
Wednesday 7/10 - Cardio only - 80 days out
weight = 184.6 (matches prep low)
Hoping to hit mid 183's by Friday, don't expect any problems. With only 11+ weeks to go, I've got to keep the pedal down and grind hard. Right around 8 weeks out is where I get a bit complacent and start to play the mind games and hit a wall in terms of cutting. Not this time. Just gotta keep grinding and using my wisdom.
Got the morning HIIT in on the stepper. Felt great. We have our state fair in town this week. I got to work a snack bar for our 4-H group. Not looking forward to being around all that "fair" food. Gonna have to dodge them fried twinkies, fried snickers and giant friend turkey legs.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-10-2013, 07:41 AM #1123
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07-10-2013, 09:26 AM #1124
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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07-10-2013, 09:53 AM #1125
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07-11-2013, 12:29 PM #1126
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thursday 7/11 - 79 days out - lower hypertrophy WK1
Weight = 184.2lb (new prep low!)
squats
150 x 24
150 x 22
DB lunges
bw + 50 x 12
bw + 50 x 12
bw + 50 x 12
seated leg extensions
144 x 12
144 x 12
144 x 12 + DS 72 x 12
seated leg curls
132 x 15
125 x 15
101 x 16
glute/ham machine
100 x 16
100 x 18
DB shoulder press
65's x 8
65's x 8
50's x 10 (TUT set, 3 count down, power up)
40's x 10 (TUT)
bottle empty DB laterals
15's x 14 x 3 sets
rear delt DB laterals
25's x 12 x 2 sets
kettlebell cleans
x 12 x 2 sets
straight legged calf raises
175 x 16 x 5 sets
Great leg workout with lots of burning everywhere. Loved the high rep squats, really got me breathing hard. Got it done in about 50 minutes. Hit a new prep low for weight, to bat.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-11-2013, 05:56 PM #1127
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07-11-2013, 06:03 PM #1128
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07-12-2013, 06:30 AM #1129
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07-12-2013, 07:38 AM #1130
I love the volume in here.
I've never gone that high squatting so take these for those sets..........She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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07-12-2013, 12:02 PM #1131
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Hehe, thanks. The burn hurts, but in a good way!
Friday 7/12 - Upper heavy WK1 - 78 days out 11 weeks!
Bench press
160 x 5
195 x 4
225 x 3 x 2 sets
255 x 2 x 4 sets
225 x 5
DB flyes
30's x 10 x 4 sets
BB rows
135 x 6
185 x 6
225 x 5 x 2 sets
250 x 5 x 3 sets
225 x 5
185 x 6
skull crushers
125 x 4 x 3 sets
BB curls
120 x 4
120 x 3
bicep/tricep supersets (pump stuff)
x 3 sets
abdominals (machine)
235 x 5
210 x 7
190 x 10
190 x 10
Was a bit tired coming into this workout. Had to work at our local state fair in our 4-H snack bar booth last night until midnight. That was after a full day's work and the leg workout. Stumbled into bed and slept until 6am. Still a decent workout, although I can feel the pressing movements (bench) getting tougher. I'm about 20lbs lighter and my bench max has likely dropped about that much. Oh, well, such is life. The workout was done pretty quickly, right about 60 minutes.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-16-2013, 07:42 AM #1132
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Monday 7/15 - 75 days out - WK2 lower heavy
Weight = 186.6lb
squats
165 x 6
195 x 6
225 x 5
255 x 3
280 x 3
315 x 3
340 x 2
245 x 5
back extensions (weighted)
bw + 40 x 10 x 3 sets
seated leg extensions
230 x 8 x 3 sets
seated leg curls
180 x 8
180 x 8
100 x 22
BB shoulder press
95 x 8
115 x 6
140 x 5 x 3 sets
thumb up DB laterals
15's x 10 x 3 sets
bottle empty DB laterals
20's x 10
20's x 10
20's x 9
Good leg workout, hit my numbers. Got lower hyper in just a bit.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-16-2013, 07:45 AM #1133
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07-16-2013, 07:48 AM #1134
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
I definitely feel I'm at my best. I think I'll end up 3 to 4 lbs heavier than my last shows yet leaner. I've kept cardio pretty minimal but that is going to change as I still have much work to do. Abs are slowly getting there and my legs will be last, upper body is looking relatively lean already.
My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-17-2013, 12:27 PM #1135
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Tuesday 7/16 - Upper hypertrophy WK 2
Weight = 184.6lb
bench press
165 x 7
195 x 6
235 x 6
195 x 10 (paused bottom)
195 x 9 (paused bottom)
185 x 9 (TUT set)
weighted dips
bw + 50 x 12 x 2 sets
DB flyes
40's x 14
40's x 13
DB rows
110 x 9 + DS 75 x 8 x 3 sets
pull-ups
bw x 17
bw x 14
bw x 9 + DS pull-downs (behind neck) 75 x 12
incline DB curls
40's x 13
30's x 12
25's x 11
reverse cable curls
40's x 13
tricep pull downs
162.5 x 13
162.5 x 12
162.5 x 12
142.5 x 12
lying 1-arm side DB extensions
35 x 12
25 x 12
abdominals
x 100
x 100
x 50
Wednesday 7/17 - Cardio/HIIT - 73 days out
Did 9 intervals on the stepper, 275kcal
got some foam rolling in
Tuesday's workout was good. Bench felt much better this week. Doing my best to keep strength as high as possible (if not increasing). Bench always goes first for me (or push movements). Hoping to hit the 183's this week for weight. Looks like it will happen. Just gotta keep leaning out and keep executing like I have been. Only a bit over 10 weeks left.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-18-2013, 12:16 PM #1136
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thursday 7/18 - lower hypertrophy WK 2 - 72 days out
weight = 183.6 prep low!
squats
155 x 25
155 x 23
lunges
bw + 60 x 10
bw + 50 x 13 x 2 sets
seated leg extensions
144 x 13
144 x 13
144 x 12 + DS 72 x 12
seated leg curls
132 x 15
125 x 16
101 x 18
glute/ham machine
100 x 18 x 2 sets
DB shoulder press
65's x 9 x 2 sets
50 x 10 (TUT set, 3 sec down, power up)
40 x 11 (TUT set)
bottle empty laterals
15's x 16
15's x 15
15's x 14
rear DB laterals
25's x 13 x 2 sets
kettle bell cleans
x 13 x 2 sets
calf raises
175 x 18 x 5 sets
Good leg workout, hit all my numbers or greater. The burn on them high rep squats is unreal. Lungs and legs were on fire. Hit a new prep low to boot. I think some big changes from the mirror will be had in the next few weeks and looking forward to it!My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-19-2013, 07:45 AM #1137
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Friday 7/19 - Upper heavy WK 2 - 71 days out
Weight = 183.6lb
bench press
165 x 5
195 x 5
225 x 4 x 3 sets
255 x 3
255 x 2
245 x 3
225 x 5
DB flyes
30's x 10 x 4 sets
DB rows
135 x 6
185 x 6
225 x 5 x 2 sets
255 x 5 x 2 sets
skull crushers
125 x 5
125 x 4
115 x 4
BB curls
120 x 4 x 2 sets
bicep/tricep supersets (quick pump stuff)
x 3 sets (no rest)
abdominals (weighted crunch machine)
235 x 6
210 x 8
190 x 10 x 3 sets
Good early morning workout. Bench felt stronger than last week, so I was happy. All around, things are going well. No injuries, diet on point, weight dropping. Even had my review at work today and it was stellar as always. Got camping at the lake tonight with the wife and kids. Looking forward to a little rafting, fishing and relaxation. Only 10 more weeks to push as hard as possible and bring the best me to the stage possible.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-19-2013, 08:41 AM #1138
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07-22-2013, 12:05 PM #1139
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
hehe, thanks!
Monday 7/22 - lower heavy WK 3 - 68 days out
weight = 185.6
squats
165 x 7
195 x 6
225 x 5
260 x 3
295 x 3
315 x 3
345 x 2 (PR)
250 x 5
back extensions
bw + 45 x 10 x 3 sets
seated leg extensions
230 x 9 x 3 sets
seated leg curls
180 x 9
180 x 9
100 x 24
BB shoulder press
95 x 9
115 x 7
145 x 5 x 2 sets
140 x 5
thumb-up DB laterals
15's x 11 x 3 sets
bottle empty DB laterals
20's x 11
20's x 11
20'x x 10
face pulls
80 x 10 x 2 sets
Good leg workout. Hit a PR on the squatz! I can finally say that my squatting is better than my bench. A year ago, this wasn't the case.I think running Sheiko helped a ton in the off-season. Shoulder work felt strong. Been really working the laterals hard this off-season. Ready to unveil them in 68 days! Besides BB, life is busy. Gotta finish the shower tiling work. My two oldest have another camp this week. We got lots of yard work. Also, need to get back to school stuff rolling. This last month or so will be busy (and stressful) getting the kids ready for the new school year.My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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07-22-2013, 03:48 PM #1140
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