So I am back in journal land starting up round 3 of my journal. Some of you have followed me through my first journal, Appleseeds 1st journal, or my other, SteveR40's Natty Comp journal. This journal will start in the middle of a year long off season prepping for a show in May 2013 and possible another in October.
These are some photos from the 1st and 2nd competions
The first comp, I placed 2nd in the Novice overall and 1st in the Masters 40-49.
This is a pic of the 2nd Comp. At this comp, which was about 200 competitiors I places 3rd in an IFPA Pro Qualifier, 5th in the Masters 40-49 and 6th in the Open class.
This time around my goal is to earn a Pro Card. This is a very tall order for my 3rd comp but I am absolutely determined and driven like never before.
Since the last comp I have been focused on diet to add mass and straigt up lifting. I have mixed up my lifting schedule to allow for a torn rotator cuff injury to heal. (Supraspinatus muscle). I did see a physician and did the MRI thing. Doc was saying that the way I have torn it surgery is not an option. This is good in one manner but longer to recover in the other. To allow the healing to progress I took an injection of Cortisone and did PT. After 2 secessions of PT the therapist stated that they were done with me due to a lack of tools they had to offer. They gave me the movements and now I do them on my own.
To put things into perspective when I injured the shoulder the amount of weight I could lift when down significantly. As an example a DB press went from using 100lb DB's to 40lb DB's max. As of today I am back to 80lb DB's within a 2 month window.
Enough with that. Current stats are as follows:
Last comp, I weighed in at 164 and about 5% BF today I am 190lbs and sitting at 11% BF. At stage ready I want to get leaner as I know I'm not the biggest man in the house, and be stage ready somewhere in the mid to low 170's.
So, without further delay, lets get started.
Oh, FYI, my journals are of the basic type. I state it as it is and keep it simple.
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My current split is the following:
Monday - Chest
Tuesday - Back and Bi's
Wednesday - Rest.... which means it a cardio day
Thursday - Calfs and Abs
Friday - Shoulders and Tris
Saturday - Legs
Sunday - Rest......again, its cardio time.
Let's start off with the last two secessions. Legs from Sat and Chest from today.
Saturday's legs
Squats
135-20-1 WU
185-18-1 WU
225-12-1 WU
315-8-2
365-6-1
Leg Press
550-15-1 WU
820-8-3
870-6-2
Leg Extensions
250-8-5
180-15-1 final burn set
Total - 3 movements, 14 working sets
Today's Chest
Did 3 sets of 45 reps of some shoulder warm-up (rehabilitation movements)
Decline BB Press
95-20-1 WU
115-18-1 WU
135-15-1 WU
185-10-1 WU
205-8-1
225-6-3
185-10-1 Burn Set
Flat Bench DB Press
70-12-1
80-10-3
60-15-1 Burn Set
Pec Deck
250-10-3
190-15-1 Final Burn Set
Day is done. Chest is sore.
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11-26-2012, 02:16 PM #1
SteveR40's official journey. Round 3
We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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11-26-2012, 03:36 PM #2No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-27-2012, 07:10 AM #3
Morning Bill - thanks for jumping in. Legs were destroyed from that secession and the shoulder seems to bode well with the BB presses. It's the DB's that provide a challenge.
The count down has begun as its 5.5 months away from next comp. There is no rest now. Game onWe all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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11-27-2012, 07:14 AM #4No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-28-2012, 07:57 AM #5
Well yesterday was Back and Bi's. I wanted to go into the day and do some Sumo deads but my legs have not recovered yet from Saturday's leg day so I left it out.
Back
CG Pull-ups- have been using pull ups as a warm up
20
18
15
Seated Alternating Row (Hammer Strength)
45-20-1 WU
110-6-1
90-12-1
70-25-1
Bent over DB row
110-10-5
CG Pull Downs
160-8-1
140-12-1
110-25-1
Biceps
BB Curl - This I performed the "21" rep
70-15-1 WU
110-21-3
OH Cable Curls
60-12-3
Incline DB Curls
40-8-3We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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11-29-2012, 12:48 PM #6
Calfs and Abs were destroyed yesterday. Well they need attention too.... Today was a Cardio day. Did the Step mill. Crazy time, sweat my arse off. 122 floors in 20 mins. Had to get on the treadmill after to cool down with a light jog.
Tomorrow will be something more exciting to write about. Shoulders and Tris. I look forward to this day. Its a good set up for Squaterday.
take care all.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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11-29-2012, 02:48 PM #7No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-30-2012, 12:47 PM #8
Today the focus was on Shoulders and Tri's. I did some shoulder rehabilitation movements as a warm up then tri's and finally delts.
My rehabilitation movements start by using an incline bench or pilates ball. Grab a 10lb weight do a back raise, then side raise, and then a front raise with arms in the position of a "W". They are not extended straight out in front of me. All movements count a 1 rep. I do this for 15 reps at 3 sets. rest between sets is between 20-30 seconds.
Now for the Tri's
Push Downs - these are WU as well
60-25-1
80-18-2
90-15-1
Incline Skulls
115-12-1
135-10-2
Seated DB Extension
80-12-1
90-10-1
100-8-1
Bent over single arm tri extension (cable)
40-10-3
Now on to the shoulders
Seated DB Mil Press
50-15-1
60-12-2 <---- Not going any further than this as the RC starts to sqwak coming out of the hole. Once up, I'm good.
Front Raise (crotch flossers) - cable
60-10-3
Clean and Press Not the full clean. Start standing up right
135-10-3
Thats all for the day.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-02-2012, 09:36 AM #9
Typing from phone so this will be brief
Legs were topic of destruction.
Stair Mill for 10min WU
Narrow Squats
135-20-1 WU
185-15-1 WU
225 --12-1
315-8-3
335-6-1
Leg press
600-20-1 WU
900-6-5
Lying Leg Curl
150-10-3
Leg extension
250(full stack)-10-3
I am now praying to the leg god's for the use of my legs today. Crippled.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-03-2012, 07:58 AM #10
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12-03-2012, 11:43 AM #11
Chest was todays topic of growth. Still getting back to the poundage that I was once at, but adjustments were made to continue to feel the burn. Still need to keep my head in the game. I do feel like a POS when I am next to others pushing good weight and I pull out these dinky things.
Here's the results
Shoulder rehabilitation movements for WU
Incline Hammer Strength
45-20-1 WU - PWO
70-15-1 WU
90-10-3
45-18-1
Incline DB Fly
60-10-5
Cable Fly
30-15-5
Hammer Strength
45-12-5 PWO
Flat DB Press
50-12-1 - Burn out set
So, during my secession, I look over and notice a trainer working with a young girl. They are using one of the Hammer Strengths. I notice her pressing and all of a sudden her feet are swinging back and forth. She stops pressing and I notice her feet about a foot off the floor. Would you think that the trainer would have adjusted the seat for her? I would have thought he would have gotten the hint when I got his attention by staring at her feet. WTF??We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-05-2012, 11:32 AM #12
Worked on Back and Bi's last night. My wife worked with me. She noticed all the progress I made and she wanted to get in the game. Last October she competed in her first figure comp. She came in 3rd in all four classes she entered. I think she is now hooked like I am. Damn, what did I create.
She plans on competing in May as well. Oh lord help us. 2 people in the house prepping at the same time? I think I am getting my own room.
Here is a quick pic of her
So here is topic of destruction:
Back
WG Pull-ups - these were weighted with 25lb plt to failure, then dropped the weight, then assisted by the wife.
15 W, 10 BW 8 A <--- this for 3 sets
Deads
135-20-1 WU
225-12-1
275-10-1
315-8-2
335-6-1
Seated Row (Hammer Strength) - PWO
110-12-3
Preacher Curls
80-18-1
90-15-1
125-8-3
OH Cable Curl
60-10-5
Seated Hammers (DB)
45-6-3
30-10-1Last edited by SteveR40; 12-05-2012 at 11:43 AM.
We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-06-2012, 01:56 PM #13
Tough one today. Legs were on deck. I needed to get my mind into it as I had an employee conflict that needed to be dealt with right before the destruction started. I hate doing things right before the holidays.
So here it is.
Was going to do some squats but my head wasnt in the game. I figured I would leave them alone vs risk injury from lack of focus.
So I started with Hack Squats and leg extensions
Leg Extension first as a warm up
130-25-1
190-12-1
250-8-1
Then it was Hacks SS with Leg Extension
Hack
230-15-1 WU
280-15-1 WU
390-8-5
Leg Extension
250-8-5
I felt like I just murdered my quads with these.
Next was Leg Press
Since I was already shot I backed off a bit. I did a 10x10 here
Leg Press
800-10-10
So I went into the day with my head not in the game and came out crawling. Holy shytt. I am crippled.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-06-2012, 02:50 PM #14
Your wife is in excellent condition. Few people outside of our sport have even the faintest clue how difficult it is for females to get that lean.
2 people in the house prepping at the same time?
Good luck (although luck has nothing to do with it) to the both of you.
WG Pull-ups - these were weighted with 25lb plt to failure, then dropped the weight, then assisted by the wife.
15 W, 10 BW 8 A <--- this for 3 sets
Understood.
After being in it for a few years, this game becomes much more mental than physical.
So I went into the day with my head not in the game and came out crawling. Holy shytt. I am crippled.No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-07-2012, 07:29 AM #15
Thanks Sir, very proud of her efforts. It was a tough go, but she dug deep and kept focus
My lats are one of the toughest areas to get growing. Really struggle with it. Pull ups seem to be one of the only movements where I can feel the muscle post workout.
If your head is not in the game, get out of the game.
Thanks Sir - have a great weekendWe all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-10-2012, 02:01 PM #16
Did some chest movements today. The shoulder held up pretty well
Did some warm ups with the rehabilitation movements. Then went into it
Incline BB Bench
135-20-1 WU
185-15-1 WU
225-10-3
Flat DB Flye
65-10-5
Pec Deck SS w/Push ups
Pec Deck
253-10-5
Push ups
BW-20-5
Thats all for the day.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-11-2012, 01:05 PM #17
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12-11-2012, 01:34 PM #18No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-12-2012, 06:57 AM #19
I hope so, The shoulder has been keeping me at bay for a couple months. This was the first time I got back to 2 plates. I was supprised that I was able to pull off 10 reps/set.
Looks a little intimidating however one must load it up for growth!
I've tried lighter weights/higher reps, heavy to the point I start to lose form etc and the lats just seem to laugh at me. I will find a way that says "Take that you lazy bastard"
I am really suprised as to what moments I am limited by due to the RC issue. OH push and pull movements dont seem to bother me at all. Its the decline and Arnolds that really dig in. It's really getting the weight out of the hole.
Thanks sir. It was a good day.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-12-2012, 07:10 AM #20
The topic of descruction for the day was Back and Bi's I went a bit extreme today as the shoulder felt good.
Here we go
Back
WG Pull ups
20, 18 12 WU's
CG Pull Downs
100-15-1 WU
110-15-1 WU
150-10-3
160-8-3
T-Bar Row
235-10-1
260-8-2
Low Row
160-10-3
Bent Over BB Row
135-20-2 - Final Burn sets
Biceps
Cable Curl
50-20-1 WU
60-15-1 WU
Seated DB Curls
35-15-1 <--- I lightened up here. From time to time I feel some shoulder strain during a curl. NO PAIN HERE
40-10-1
45-8-3
50-6-2
Concentration Curls w/EZ Bar <-- was in squating position then curled
105-10-3
Hammers
50-6-3
Cable Curls
70-12-3 <-- final burn sets.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-15-2012, 07:46 AM #21
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12-26-2012, 07:09 AM #22We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-26-2012, 08:13 AM #23
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12-26-2012, 02:21 PM #24
I will keep that in mind. Thanks for the offer.
================================================== ==================================================
Todays run due to the holidays was Chest
Warm up with Stair-mill 10 mins at 100 steps/min
Shoulder rehabillitation warm ups
Incline Bench
95-20-1 WU
135-15-1 WU
185-12-1
225-8-3
Cable Flyes - Standing
60-12-3
Flat DB Flyes
60-10-3
DB Pull overs
80-15-1
90-12-1
100-10-3
Incline Press - Hammer Strength <-- Final Burn sets
135-20-3
Thats all for the day. On deck for tomorrow will be Back and Bi'sWe all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-27-2012, 02:13 PM #25
Topic of Destruction today consisted of Back and Bi's
Back
WG Pull Ups
20, 18, 18
Hammer Strength Pull Downs PWO
45-20-1 WU
70-15-1 WU
90-12-1
100-10-3
Hammer Strength Seated Row PWO
100-12-5
DB Rows
100-10-3
110-8-2
Shrugs <--- Just threw a little traps in
225-15-3
Biceps
Seated Alternating DB Curls
35-15-1 WU
40-12-3
50-8-2
Narrow Grip Cable Curl w/V-Bar
70-15-5
Preacher Curls
135-8-5
Std Cable Curls
50(stack weight each arm)-10-5We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-27-2012, 02:16 PM #26No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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12-27-2012, 02:20 PM #27We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-29-2012, 07:36 PM #28
Pulled some legs in today. It was a solid day. I hit PR's with all 3 movements.
Squats
135-15-1 WU
225-15-1 WU
315-8-3
405-6-2
Leg Press
500-20-1
700-10-1
800-8-3
900-8-1
1000-5-1<--- when I got 10 plates loaded I was asked if I needed more. (I took all the plates). The guy offered to sit on the sled. I laughed at him. He said he's never seen that done. I thanked him and went about my business.
Leg Extension
I felt so pumped after the last two I pulled the pin and set it at the full stack just to see what I could do.
250-10-3
Done and crippled. Had a bit of difficulty maneuvering stairs right after.We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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12-30-2012, 10:29 AM #29
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12-31-2012, 05:08 PM #30We all have our good days and our bad ones. What separates us is those who can turn a bad day into a good one...
When your not training or running just know no matter what some place someone is doing one more set or one more mile. Stay motivated!!!
Journal = SteveR40's official journey. Round 3
http://forum.bodybuilding.com/showthread.php?t=149914383
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