2013 - Gym God ... let the battle begin!

[Gym God]

Sunday, January 20th
ARMS

Incline Alternate Curls (5 sets) (8-10 reps)
35 x 10
35 x 9
35 x 9
35 x 8
35 x 10 (extra rest time. Got caught talking)

One Arm Preacher Curls (4sets) (8-10 reps)
35 x 12
40 x 7
35 x 10
35 x 8

One Arm Cable Curls (4 sets) (12-15 reps)
30 x 15
30 x 12
30 x 12
30 x 12

Alternate Hammer Curls (3 sets) (10-12 reps)
40 x 10
40 x 10
40 x 10 (I dropped in drop sets one this last set for my left side because I notice I'm weaker here)

Overhead Rope Extensions (5 sets) (10-12 reps)
125 x 11
125 x 12
125 x 10
125 x 10
125 x 10

One Arm Overhead DB Extensions (4 sets) (10-12 reps)
30 x 12
30 x 13
35 x 10 (drop set on left arm)
35 x 10 (")

One Arm Pushdowns (4 sets) (12-15 reps)
30 x 16
35 x 12
35 x 12
35 x 13

[Gym God]

DIET - Week 12 --> 8

Note - weight of food is based on cooked weight unless noted.

MEAL 1
- 12 egg whites
- 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)

MEAL 2
- 225g steak or lean ground beef
- 300g potato / yam OR 1 1/2 cup rice

MEAL 3
- 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice

MEAL 4
- 200g chicken breast OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 1/2 cup rice

MEAL 5
- 12 egg whites OR 500g cottage cheese (low fat)
- 1 to 2 cups of green veggies

Supplements:
BLUE STAR NUTRACEUTICALS™
ISO-SMOOTH™ Vanilla Dream (post-workout)
PURBLUE™ Creatine Monohydrate
INSANE RUSH™ (pre-workout) 'occasional use'
OMEGA BLUE™ (fish oils)
VITALITY™ (multivitamin)
JOINT ARMOUR™

www.BlueStarNutraceuticals.com

Training Protocol

WEEK 1 through 4

Day 1: SHOULDERS
Day 2: ARMS
Day 3: LEGS
Day 4: CHEST
Day 5: BACK

Here is a recap of what the plans are with WEEK 1 THROUGH 4. Week 2 began this past Saturday and all has been good. Diet has been keeping me full yet not bloated and the workouts have been felt.

LEG Day today and updates will be made either later this evening or tomorrow morning.

[Step Beyond]

Is that the UFE Spring Bash you're doing on the 13th ???????

I'm gearing up for that one, so may bump into you if thats the case. I'm tackling the BB though, as opposes to physique..........hitting the Masters, but will likely cross over and do Open as well.

I'll be sure to follow your thread either way - us old guys gotta stick together ;-) ..lol..

[Gym God]

Is that the UFE Spring Bash you're doing on the 13th ???????

I'm gearing up for that one, so may bump into you if thats the case. I'm tackling the BB though, as opposes to physique..........hitting the Masters, but will likely cross over and do Open as well.

I'll be sure to follow your thread either way - us old guys gotta stick together ;-) ..lol..

No. I'll be sticking with the OPA. April 13th will be Stratford.

I've been helping people on the supplement side for about the last 15 years with sponsorships, etc. This year I said, what the hell, I'm going to finally step on stage! My wide does Physique at the National level but this year she has to re-qualify at the Provincials. She's in good hands so I expect to see her back at the Nationals this year.

Thanks for following and definitely we'll cross paths in Stratford, should that be where you'll be.

[Step Beyond]

No. I'll be sticking with the OPA. April 13th will be Stratford.

I've been helping people on the supplement side for about the last 15 years with sponsorships, etc. This year I said, what the hell, I'm going to finally step on stage! My wide does Physique at the National level but this year she has to re-qualify at the Provincials. She's in good hands so I expect to see her back at the Nationals this year.

Thanks for following and definitely we'll cross paths in Stratford, should that be where you'll be.

Good for you! I'm a bit of a late bloomer myself with the sport. Had a question about the OPA........is that Stratford show a natural one? Or is it only their shows that have "Natural" in their title that are intended to be clean shows?

[Gym God]

Good for you! I'm a bit of a late bloomer myself with the sport. Had a question about the OPA........is that Stratford show a natural one? Or is it only their shows that have "Natural" in their title that are intended to be clean shows?

Cool. No, the Stratford show is not tested. I believe there is a tested OPA event in Coburg shortly after, as well as in London --> http://www.physiqueassociation.ca/upcoming

[NaturalPursuit]

35 lb incline curls are NO JOKE! Great work man!

[Gym God]

Monday, January 21st
LEGS

Squats (4 sets) (10-12 reps)
225 x 12
245 x 10
245 x 8
225 x 11

Lunges (4 sets) (8-10 reps)
50 LB DBs x 12 ea side
60 LB DBs x 10 ea side
60 LB DBs x 10 ea side
60 LB DBs x 10 ea side

Leg Press (4 sets) (12-15 reps)
360 x 12
380 x 12
380 x 13
400 x 13

Leg Extensions (4 sets) (15-20 reps)
110 x 19
115 x 15 (absolutely squeezed all I had)
110 x 15 ^^^^^^^^
110 x 15 ^^^^^^^^

Lying Leg Curls (4 sets) (12-15 reps)
110 x 15
110 x 15
115 x 12
115 x 6 (70 x 6)

I absolutely roasted my legs and to finish it off, I had to walk down about 30 sets of stairs. Wobbled the entire time!

[TakedaShingen]

Monday, January 21st
LEGS

Squats (4 sets) (10-12 reps)
225 x 12
245 x 10
245 x 8
225 x 11

Lunges (4 sets) (8-10 reps)
50 LB DBs x 12 ea side
60 LB DBs x 10 ea side
60 LB DBs x 10 ea side
60 LB DBs x 10 ea side

Leg Press (4 sets) (12-15 reps)
360 x 12
380 x 12
380 x 13
400 x 13

Leg Extensions (4 sets) (15-20 reps)
110 x 19
115 x 15 (absolutely squeezed all I had)
110 x 15 ^^^^^^^^
110 x 15 ^^^^^^^^

Lying Leg Curls (4 sets) (12-15 reps)
110 x 15
110 x 15
115 x 12
115 x 6 (70 x 6)

I absolutely roasted my legs and to finish it off, I had to walk down about 30 sets of stairs. Wobbled the entire time!

That is a good lookin leg day. Not mad about that at all I bet.

These are some really solid workouts.
84 lunges! <---thought I was the only one to do crazy sh*t like that lol. Nice.

[charlievanriper]

Dont know ya but I Just found your thread, good work your putting in. Good Luck in your Debut in April. Been around the boards since 2004 active since 2005 and Like meeting those that are Real and true to the spirit of the Sport.

[Gym God]

That is a good lookin leg day. Not mad about that at all I bet.

These are some really solid workouts.
84 lunges! <---thought I was the only one to do crazy sh*t like that lol. Nice.

You know.... I've always enjoyed pushing heavier and less reps BUT at the end of this workout, I was pretty content. Even Leg Extensions... I put the pin in at what I would normally do (start off with), and I was like, **** that! LOL! I wasn't even able to budge it.

[Gym God]

Just found your thread, good work your putting in. Good Luck in your Debut in April.

Thanks for stopping by, as well as the well wishes!

[Gym God]

Tuesday, January 22nd
Abs/Core/Calfs

1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball

Performed for 30 seconds or 15-25 reps.
4 circuits

Standing Calf Machine
240 x 15
280 x 12
280 x 12
300 x 12

Seated Calf
140 x 15
140 x 15
140 x 12
140 x 12

[Gym God]

Wednesday, January 22nd
CHEST

Incline BB Press (5 sets) (3x6-8 reps, 2x8-10 rep)
185 x 8
185 x 8
205 x 4
165 x 9
165 x 7

Flat DB Flyes (4 sets) (2x8-10 reps, 2x10-12 reps)
60 x 10
60 x 10
55 x 11
55 x 11

Machine Seated Press (3 sets) (10-12 reps)
180 x 12
195 x 8
180 x 10

Seated Machine Flyes (3 sets) (15 reps)
150 x 15
150 x 13
150 x 18 (****! Got caught talking!)


Flat DB Press (3 sets) 10-12 reps)
70 x 6
60 x 10
60 x 9

I can't believe how pooched I am by the end of my workout! Being able to toss weights at the end is like trying to toss after a night of sex....not happening!!!

Sounds like a great workout to me!

... and a pic this morning:

[bobbydigitaloa]

Nice...wings are looking good from the front and abs visible. Can't wait to get mine started...cheers!

[TakedaShingen]

Damn bro. Lookin sharp. You've done some serious work for some time...that is apparent.

[LivinoffBliss]

good job bro

[Gym God]

Nice...wings are looking good from the front and abs visible. Can't wait to get mine started...cheers!

Thanks Bobby, I'll stop by your thread and see where you're at!

Damn bro. Lookin sharp. You've done some serious work for some time...that is apparent.

Being on the soccer pitch all my life as kept my metabolism in full gear. Granted I haven't played competitive for over 5 years, due to injuries. I rather just lift now.

good job bro

Thanks!


On a side note: For weeks 12-8, this is the most food that I've ever had to eat consistently. All my workout sets you see listed throughout are to failure. Before this began I would would consider the first 2-3 sets as warm-up's with the following 1-2 sets as working sets (failure). First time changes in diet and training = I suspect results.

[LivinoffBliss]

what injuries do u have from soccer?

how many years have u been lifting?

are you going to change your excercises each week?

cant wait for the end result

[Gym God]

what injuries do u have from soccer?

how many years have u been lifting?

are you going to change your excercises each week?

cant wait for the end result

1.) I did a 110 degree external rotation of me left foot (broke my fibula) and had pins put in (although these little bastards broke shortly after). LOL!

- full separation of my right shoulder. Had surgery and re-attahed the acromioclavicular ligament and the coracoclavicular ligament (started on the soccer pitch (I'm a goal keeper) and then finished it snowboarding)

- partial tear of the acromioclavicular ligament of the left shoulder.

- and a multitude of tears in my hamstrings.

2.) 15 years on and off. Religiously 5-6 years.

3.) Yes, the program I'm on changes every week.

4. ) Me too!

[LivinoffBliss]

1.) I did a 110 degree external rotation of me left foot (broke my fibula) and had pins put in (although these little bastards broke shortly after). LOL!

- full separation of my right shoulder. Had surgery and re-attahed the acromioclavicular ligament and the coracoclavicular ligament (started on the soccer pitch (I'm a goal keeper) and then finished it snowboarding)

- partial tear of the acromioclavicular ligament of the left shoulder.

- and a multitude of tears in my hamstrings.

2.) 15 years on and off. Religiously 5-6 years.

3.) Yes, the program I'm on changes every week.

4. ) Me too!

oh crap :/ sorry about all those injuries man. iv had my fair share of knee injuries but still trying to play soccer

this program, did u create it or are you using somebody else's? curious on it

[Gym God]

oh crap :/ sorry about all those injuries man. iv had my fair share of knee injuries but still trying to play soccer

this program, did u create it or are you using somebody else's? curious on it

I've been pretty fortunate with not having any knee injuries. (knock on wood)

No, I'm under the guidance of someone else. I've been in the bodybuilding industry for 15 years and I've always said to those looking to step on stage - 'Invest in a trainer.' This was it takes out the guess work and you just follow instruction.... that's it. I have my own trainer, my wife has hers.

[TheLiftLife]

Log looks great man! Glad to see your killing your workouts. How often does your diet change? Has your nutrition in the past been such low fat. The only fat you get is in one meal with beef/steak right?

[JulianBee]

Looking good bro! Keep up the hard work. Must not be easy working around those injuries. Any of them still nagging you?

[TakedaShingen]

Mind over body. My man.

[Gym God]

Log looks great man! Glad to see your killing your workouts. How often does your diet change? Has your nutrition in the past been such low fat. The only fat you get is in one meal with beef/steak right?

My diet will change once after 4 weeks and then at that time we will take a good look to see where changes need to be made. That's correct, the beef/steak is the only dietary fats you see me consuming throughout the day. A little in fish and chicken but very insignificant. 4 grams of OMEGA BLUE are being taken daily as well.

[Gym God]

Looking good bro! Keep up the hard work. Must not be easy working around those injuries. Any of them still nagging you?

Those particular injuries aren't hurting but I won't lie, you can see the atrophy in my left calve muscle from being in a cast for so long. Eventually I'll get some pics up for lower body. There may be at times where it looks at those my right clavicle pops up a little more upwards than the other side but not that noticeable.

Front delts are pooched though from training. LOTS of warm-up sets need to be done.

[Gym God]

Thursday, January 24th
BACK

Deadlifts (3 sets) (6-8 reps) (raw)
275 x 6
275 x 8
295 x 5

Reverse-Grip Pulldowns (4 sets) (8-10 reps)
165 x 10
165 x 9
165 x 8
165 x 9


Hammer One-Arm Rows (4 sets) (10-12 reps)
135 x 12
145 x 12
160 x 10
160 x 10

Bent Over Rows (3 sets) (10-15 reps)
155 x 11
155 x 11
155 x 11

Straight Arm Pull Downs (3 sets) (12-15 reps)
140 x 12
140 x 12
140 x 12

[Gym God]

Saturday, January 26th
SHOULDERS

Machine Shoulder Press (6 sets) (8-10 reps)
155 x 10
155 x 8
155 x 8
155 x 6
145 x 8


2 Arm Cable Front Raises (3 sets) (8-10 reps)
60 x 10 (insertion of medial and frontal head hurt like hell)
60 x 12
70 x 10

Seated Side Laterals (3 sets) (12-15 reps)
25 x 12
25 x 12
25 x 12

Rear Delt Machine (3 sets) (12-15)
140 x 15
145 x 15
145 x 12

One Arm Cable Bent (3 sets) (12-15)
20 x 15
20 x 15
25 x 12

CALVES

Seated Machine Calves (4 sets) (12-15)
230 x 15
230 x 15
250 x 14
255 x 13

Calve Raises on Leg Press (4 sets) (8-12 reps)
415 x 12
425 x 12
425 x 12
455 x 12

[Gym God]

Sunday, January 27th
ARMS

Low Pulley Rope Extensions (4 sets) (12-15 reps slow)
90 x 14
95 x 14
100 x 12
100 x 12

Reverse Grip One Arm Pushdowns (4 sets) (12-15 reps)
25 x 15
25 x 15
30 x 15
40 x 12

Overhead Rope Extensions (3 sets) (12-15 reps)
90 x 15
105 x 12
105 x 11

One Arm Pushdowns ( 3 sets) (12-15 reps)
40 x 13
45 x 13
50 x 8 (35 x 6)

DB Concentration Curls (4 sets) (8-12 reps)
40 x 8
40 x 6
35 x 9
35 x 9

One Arm Preacher Curls (4 sets) (8-10 reps)
35 x 6
30 x 12
35 x 8
35 x 8

Standing BB Curls (3 sets) (12-15 reps)
60 x 13
60 x 12
60 x 12

One Arm Zottman Curls (3 sets) (10-12 reps)
25 x 8
20 x 10 (12 left arm)
20 x 10 (14 left arm)
Threw a drop set in afterwards on the right arm. Hit it up!!!