Cupcakes and Deadlifts Reloaded!

[jpfaherty]

Welcome back my friends

I'm sure 99% of the people who read this log have been following my logs for a long time, for the rest of you, here's a brief "about me".

I'm a 100% life time natural bodybuilder who has had two competitive bodybuilding seasons. In my first season I won my novice class and came in fourth overall in my open class. My second season just ended this past October where I compete twice and placed 2nd and 3rd respectively in my shows (open class). I also compete as a natural powerlifter in the 181 and 165 classes. My highest total to date is 1195 (405/310/480). I'm 31 years old, married with three dogs, and try my absolute best to life a balanced bodybuilding life style. In this log you will see my adventures both in the gym and outside the gym. This will include training, food, and fun stuff outside of bodybuilding.

Here are a couple pics from my last show this past season;





Current plans/Goals

My season ended roughly 6 weeks ago. I am up just about 9-10 pounds from my most depleted state. Unfortunately I have some lower body issues (hamstrings) that are preventing me from hoping right back into powerlifting. In the meantime I will be avoiding squats and attempting to rehab my hammies. My major focus will be bodybuilding this extended offseason but I will continue to enter powerlifting comps for fun when my body allows me to do so. I'm currently running BPaks MI40 Program which is heavily based around bodybuilding. This so happens to be exactly what I need right now.

In the short term I hope to return to the powerlifting platform in March and October of 2015. Those dates are pretty much locked in unless my injuries don't allow me to do so. In the longterm I'm thinking I will return to the bodybuilding stage in April of 2017 or October of 2017. We shall see

This will be a journal that is updated daily and will be used to track my training from today until the next time I step on stage. Thanks for following along

[mussina123]

INNN of course brotha!

[Bnizzle163]

2rd!

[phillysteak]

How did I miss 1st?!?!

You know I am F'IN INNNNN!!!!!!

[The Solution]

Always following my main man! Cant wait to run into you again in March.

[NaturalPursuit]

Always following my bro!

[jaredmus]

NEED FOOD PICS or this is not happening
nurse that injury man!

[offroadatv200]

Aww yeah! Heal up those hammies brother. Cant wait to see where this log goes!

[jpfaherty]

NEED FOOD PICS or this is not happening
nurse that injury man!

Aww yeah! Heal up those hammies brother. Cant wait to see where this log goes!

Nursed them long enough! Now trying light rehab with weighted movements, stretching and heat Did lying and seated leg curls the other day with light weight and felt decent! We'll see!

[jpfaherty]

BPak MI40 - Day 4 Shoulders/Tris

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

DB Side Laterals

20 x 8
20 x 8
20 x 8
20 x 8 DS 15 x 8 DS 12.5 x 6 DS 10 X 6

Reverse Pec Deck

70 x 8
70 x 8
70 x 8
70 x 8 DS 60 X 8 DS 50 X 6 DS 40 X 7

Cable Side Laterals

20 X 12
20 X 12
20 X 12
20 X 12

HS BH Press

70PS X 8
70PS X 8
70PS X 8
70PS X 8 DS 60PS X 6 DS 50PS X 5 DS 25PS X 6

Tricep Pushdown

100 x 8
100 x 8
100 x 8
100 x 8 DS 80 x 8 DS 60 x 8 DS 40 x 8

Lying Cable Skull Crushers

70 x 8
70 x 8
70 x 8
70 x 8 DS 60 x 8 DS 50 x 6 DS 40 x 6

Machine Dip

180 x 10
140 x 15
130 x 15
130 x 15

2 Arm DB Kickback

20 x 8
20 x 8
20 x 8
20 x 8 DS 15 x 8 DS 12.5 x 8 DS 8 x 8

MISC

The pump and MMC from this program is bananas!! Can't wait to hit all 40 days of this before I head on vacation! Loving the bodybuilding type program right now while I get my hammies right. Feeling great mentally but my body is a piece of junk ha.

[Vytis]

In for the cupcakes.

[deltpecx]

In for the cupcakes.

This!

BRB......brewing coffee!

[The Solution]

4 second negatives are like screaming FUUUU in your head during them.
Good work

now...
we need cupcakes.

[jpfaherty]

In for the cupcakes.

This!

BRB......brewing coffee!

4 second negatives are like screaming FUUUU in your head during them.
Good work

now...
we need cupcakes.

Soon, I promise

[IK9]

Wheeeeeeee!

[ilovethe80s]

In, and excited to see you back on the platform

[jpfaherty]

In, and excited to see you back on the platform

I feel like you Laura! lol my body is a piece of junk right now No offense of course

[jpfaherty]

BPak MI40 - Day 6 Back/Hamstrings

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Deadlift

315 x 5
315 x 5
315 x 5

CG Lat Pulldown

140 x 8
130 x 8
130 x 8
120 x 8 DS 100 x 8 DS 80 x 8 DS 60 x 8

Cybex Machine Row

130 x 8
130 x 8
120 x 8
120 x 8 DS 100 x 8 DS 90 x 8 DS 70 x 8

Two Arms DB Row - 2 second hold at top

30 x 8
30 x 8
30 x 8
30 x 8 DS 25 x 5 DS 20 X 4 DS 15 X 4

Horiztontal Leg Press

140ps x 8
140ps x 8
140ps x 8
140ps x 8 DS 115ps x 8 DS 90 x 5 DS 45 x 8

Seated Leg Curl

70 x 8
70 x 8
70 x 8
60 x 8 DS 50 x 8 DS 40 x 6 DS 30 x 6


MISC

Tempo on all the back movement had my biceps burning like hell too! Loving this program.

Hamstrings felt okay during DL but I'm taking it easy. All deadlifts were done beltless, just trying to get form down again. DL strength is kind of depressing, but it'll come back eventually. I pulled 480 at my last meet and I'd say I'm probably good for 405 right now, ugh.

Still working on strengthening the hammies with the ham curls

[The Solution]

Yup....
Slow eccentrics on back = BRUTAL
on that early morning grind
have a good weekend brotha.

[jpfaherty]

Yup....
Slow eccentrics on back = BRUTAL
on that early morning grind
have a good weekend brotha.

You too my man.

[NaturalPursuit]

BPak MI40 - Day 6 Back/Hamstrings

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Deadlift

315 x 5
315 x 5
315 x 5

CG Lat Pulldown

140 x 8
130 x 8
130 x 8
120 x 8 DS 100 x 8 DS 80 x 8 DS 60 x 8

Cybex Machine Row

130 x 8
130 x 8
120 x 8
120 x 8 DS 100 x 8 DS 90 x 8 DS 70 x 8

Two Arms DB Row - 2 second hold at top

30 x 8
30 x 8
30 x 8
30 x 8 DS 25 x 5 DS 20 X 4 DS 15 X 4

Horiztontal Leg Press

140ps x 8
140ps x 8
140ps x 8
140ps x 8 DS 115ps x 8 DS 90 x 5 DS 45 x 8

Seated Leg Curl

70 x 8
70 x 8
70 x 8
60 x 8 DS 50 x 8 DS 40 x 6 DS 30 x 6


MISC

Tempo on all the back movement had my biceps burning like hell too! Loving this program.

Hamstrings felt okay during DL but I'm taking it easy. All deadlifts were done beltless, just trying to get form down again. DL strength is kind of depressing, but it'll come back eventually. I pulled 480 at my last meet and I'd say I'm probably good for 405 right now, ugh.

Still working on strengthening the hammies with the ham curls

I bet you'll be pulling 5 plates in no time my man! Letting everything heal up is a smart move!

[mhilliard44]

IN for this JP, get those hammies better!! Looking forward to seeing your progress with the MI40 program!

[guestsaint]

nice

[jpfaherty]

I bet you'll be pulling 5 plates in no time my man! Letting everything heal up is a smart move!

I'm honestly not in a rush. I'm enjoying the more bodybuiler type programming right now and when I feel 100% healthy I'll really start pushing the big three. I dont think I've squatted in a bout a month now and I'm okay with it. I'll rebuild from the bottom when the time comes!

IN for this JP, get those hammies better!! Looking forward to seeing your progress with the MI40 program!

Loving the program. My back has NEVER been as sore as it's been the last few days from my last back session.

nice

Yeah buddy

[jpfaherty]

BPak MI40 - Day 10 Quads/Calves

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Leg Press SS Leg Ex

3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8

Seated Calf Raise

80 x 8
80 x 8
80 x 8
80 x 8

Smith Machine Lunges

25ps x 15
25ps x 15
25ps x 15
25ps x 15

Hack Squat

85ps x 8
85ps x 8
85ps x 8
85ps x 8 DS 50ps x 6 DS 25ps x 7 DS Machine x 8

Standing Calf Raise

300 x 8
300 x 8
300 x 8
300 x 8

MISC

Today did not start off well lol. I meant to set my alarm 20 minutes earlier than normal to get a little cardio in this AM but instead set it for 40 minutes later hahaha. So I was about an hour behind schedule with everything. The beauty if MI40 is that it only takes 40 minutes so I didn't really rush, just decided I'd be 40 minutes late to work ha. I did take out squat because I'm not ready for it yet.

I DID however do lunges, albeit very light, but that's a huge plus because the position of a lunge is what would bother my left hamstring the most in the past and it didn't bother me today. I went with smith lunges to be safe though when the program called for DB lunges. All good though, progress is progress!

[The Solution]

Tempo Hacks are no joke my man, you know the pain
Great looking work this AM

[wrkoutfrq]

Tempo Hacks are no joke my man, you know the pain
Great looking work this AM

This... tempo hacks are killer! This is what happens when I don't get to be on the boards as much, I miss all the fun you've been having!!! Keep nursing that hammie, it'll be back to 100% before you know it!

[jpfaherty]

Tempo Hacks are no joke my man, you know the pain
Great looking work this AM

This... tempo hacks are killer! This is what happens when I don't get to be on the boards as much, I miss all the fun you've been having!!! Keep nursing that hammie, it'll be back to 100% before you know it!

Thanks dudes! Slowly but surely making my comeback

[jpfaherty]

BPak MI40 - Day 9 Back/Hamstrings

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Underhand Cable Row

130 x 8
130 x 8
130 x 8
130 x 8
110 x 8 DS 90 x 5 DS 70 x 6 DS 50 x 7

DB Row

70 x 12
55 x 15
55 x 15
55 x 15

Overhand BB Row

135 x 8
135 x 8
135 x 8
135 x 8 DS 115 x 8 DS 95 x 8 DS 45 x 8

BPAK Lat Pulldown

140 x 8
140 x 8
140 x 8
140 x 8 DS 120 x 5 DS 90 x 5 DS 70 x 8

DB RDL's

50 x 8
50 x 8
50 x 8
50 x 8

Seated Leg Curl

80 x 8
80 x 8
80 x 8
80 x 8 DS 60 x 6 DS 40 x 5 DS 20 x 8

Standing Leg Curl

40 x 8
40 x 8
40 x 8
40 x 8 DS 30 x 8 DS 25 x 6 DS 20 x 4

MISC

Went up on pretty much all hamstring exercises today and through in RDL's for the first time since injuring myself. Went very light with them but the stretch felt good. I think strengthing the hamstrings is working much better than just plain old rest. Not going to squat until the new year though, so I'll have a lot of ground to make up. Ugh.

[deltpecx]

Loving the drop sets!

Does this program have any super setting?