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  1. #61
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
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    #1 intra-workout drink --> water. Prepare. Execute. Recover. What you do before and after your training is what matters. Rehydrate through your workout with water.

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  2. #62
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
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    Monday, January 28th
    LEGS

    Leg Press (5 sets) (12-15 reps)
    540 x 12
    560 x 15
    590 x 13
    590 x 13
    590 x 13

    Lunges (4 sets) (12-15 reps)
    55 x 13
    55 x 15
    55 x 12
    55 x 12

    Lying Leg Curls (4 sets) (12-15 reps)
    110 x 15
    120 x 14
    125 x 5 (drop set)
    100 x 7 (drop set) ROASTED!!!

    Leg Extensions (3 sets) (12-15 reps)
    135 x 15
    135 x 12
    135 x 12

    One Legged Leg Curl (3 sets) (12-15 reps)
    50 x 15
    60 x 12
    60 x 10

    My Monday Night Motivation.

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  3. #63
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
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    Nice leg pressing!!

    Bet those legs are going to ache tomorrow

    Liking the motivation picture
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  4. #64
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
    Age: 42
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    Originally Posted by Ccm644 View Post
    Nice leg pressing!!

    Bet those legs are going to ache tomorrow

    Liking the motivation picture
    For sure... legs and backside are going to feel it!

    ... that's my better half. She'll be gunning for the Nationals again this year.
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  5. #65
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
    Age: 42
    Stats: 5'10", 183 lbs
    Posts: 13,764
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    Rep Power: 61782
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    Tuesday, January 29th
    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.
    2 circuits

    Seated Calf
    160 x 10
    160 x 10
    170 x 10
    180 x 10

    Calve Raises on Leg Press (4 sets) (8-12 reps)
    540 x 12
    540 x 12
    540 x 12
    540 x 12

    Standing Calf Machine (double pump at top)
    260 x 10
    260 x 10
    260 x 10
    260 x 8

    ... and up 3 LBS in weight - New weight 188 LBS - 2 week goal 195 LB.
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  6. #66
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
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    Wednesday, January 30th
    CHEST

    Incline DB Press (4 sets) (8-10 reps)
    80 x 11
    80 x 8
    80 x 8
    80 x 8

    Flat DB Flyes (4 sets) (8-10 reps)
    55 x 10
    55 x 10
    60 x 9
    60 x 8

    Machine Seated Press (4 sets) (12-15 reps)
    180 x 14
    180 x 12
    180 x 10
    165 x 10

    Cable Cross Overs (3 sets) (12-15 reps) Slow
    45 x 15
    50 x 12
    50 x 12


    Flat DB Press (3 sets) (8-10 reps)
    60 x 9
    60 x 9
    60 x 9

    Note: I knew I was going to be pooched the last exercise. I grabbed 80's and there was no way in hell I was going to hit my rep count, let alone lift this.

    I wasn't feeling strong I normally would and everything has been bang on since I begun. Possibly... I was just expecting more last night. At the end though, I can say I bust my ass off.
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  7. #67
    Registered User JulianBee's Avatar
    Join Date: Sep 2008
    Location: Gilbert, Arizona, United States
    Age: 31
    Stats: 5'10", 166 lbs
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    Originally Posted by Gym God View Post
    At the end though, I can say I bust my ass off.
    Yep that's all you can do. Keep up all the hard work bro it's gonna pay off.
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  8. #68
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
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    Originally Posted by JulianBee View Post
    Yep that's all you can do. Keep up all the hard work bro it's gonna pay off.
    Thanks Julian. Walking into the gym last night looked as if it were a Monday - PACKED! Waiting a while to get started and even then, not much room to move.
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  9. #69
    I see ya homie bobbydigitaloa's Avatar
    Join Date: Jun 2012
    Location: United States
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    Keep it up brother! Any updated pics? I will be starting my keto log for my contest prep Monday...17 weeks before game time.
    --♥♥---***TEAM REDRAIDER86***--♥♥-- (My other girl) ;)
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  10. #70
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
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    Originally Posted by bobbydigitaloa View Post
    Keep it up brother! Any updated pics? I will be starting my keto log for my contest prep Monday...17 weeks before game time.
    Hey Bobby, I'll work on getting some updated pics this weekend. All the best with the keto log, that'll be intense!
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  11. #71
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
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    Thursday, January 31st
    BACK

    Pulldowns to Front (5 sets) (10-12 reps) NOT wide grip
    165 x 12
    170 x 10
    170 x 11
    170 x 10
    170 x 10

    Bent Over Rows (4 sets) (8-10 reps)
    155 x 10
    175 x 10
    185 x 10
    205 x 8

    Reverse Grip Pulldowns (4 sets) (10-12 reps)
    170 x 10
    170 x 10
    165 x 10
    165 x 8 - drop set

    Seated Cable Rows (3 sets) (10-12 reps)
    165 x 11
    170 x 11
    170 x 10

    One Arm DB Row (3 sets) (10-12 reps)
    90 x 10
    90 x 11
    90 x 10
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  12. #72
    I see ya homie bobbydigitaloa's Avatar
    Join Date: Jun 2012
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    Originally Posted by Gym God View Post
    Hey Bobby, I'll work on getting some updated pics this weekend. All the best with the keto log, that'll be intense!
    Thanks man! Yeah, I ran it on 11 weeks the first time and it was brutal! Too much cardio in a short time frame. This gives me a little more time.
    --♥♥---***TEAM REDRAIDER86***--♥♥-- (My other girl) ;)
    Current meet PRs 565/353/529 - 1440
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  13. #73
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
    Age: 42
    Stats: 5'10", 183 lbs
    Posts: 13,764
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    Yesterday's training session. Felt good!

    Saturday, February 2nd
    SHOULDERS

    Bent DB Laterals (5 sets) (10-12 reps)
    35 x 12
    35 x 12
    35 x 12
    35 x 12
    40 x 11

    Overhead Cable Rear Delts (4 sets) (12-15 reps)
    45 x 15
    50 x 15
    55 x 12
    55 x 12

    Seated Side Laterals (4 sets) (10-12 reps)
    25 x 10
    25 x 12
    25 x 12
    30 x 11

    Front Alternate Raises (3 sets) (10-12 reps)
    35 x 9
    35 x 11
    35 x 10

    Machine Press (3 sets) (10-12 reps)
    150 x 12
    150 x 10
    150 x 8

    Today's workout should be posted later today.
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  14. #74
    Team RCSS Free Weight Friedel's Avatar
    Join Date: Nov 2006
    Location: New Jersey, United States
    Stats: 6'0", 222 lbs
    Posts: 33,233
    BodyPoints: 70308
    Rep Power: 171384
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    1st
    ***RCSS Rep***

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  15. #75
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
    Location: Guelph, Ontario, Canada
    Age: 42
    Stats: 5'10", 183 lbs
    Posts: 13,764
    BodyPoints: 5249
    Rep Power: 61782
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    Originally Posted by Free Weight Friedel View Post
    1st
    HAHA... you're funny.
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  16. #76
    Blue Star Nutraceuticals Gym God's Avatar
    Join Date: Oct 2006
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    Sunday, February 3rd
    ARMS

    Cable Concentration Curls (4 sets) (10-12 sets)
    45 x 12
    45 x 12
    50 x 10
    50 x 11

    Machine Preacher Curls (4 sets) (10 -12 reps)
    70 x 11
    70 x 11
    70 x 11
    70 x 10

    DB Concentration Curls (4 sets) (10-12 reps)
    30 x 10
    30 x 10
    30 x 10
    30 x lots of drop sets for both arms. Right was the weakest here today so extra was put in.

    Alternate Hammer Curls (3 sets) (10-12 reps)
    25 x 12
    25 x 12
    30 x 11

    Tricep Pushdowns (4 sets) (10-12 reps)
    165 x 12
    165 x 12
    165 x 11
    165 x 10

    Machine Tricep Extensions (4 sets) (12-15 reps)
    120 x 15
    120 x 15
    130 x 12
    130 x 12

    DB Overhead Extension (3 sets) (8-10 reps)
    90 x 10
    90 x 8
    90 x 4 (drop sets)

    Reverse Grip One Arm Pushdowns (3 sets) (12-15 reps)
    15 x 15
    20 x 15
    20 x 15

    ... and here we are 10 weeks out from making my debut in Men's Physique at age 40.

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  17. #77
    Inner Builder Ccm644's Avatar
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    Pictures looking good, legs are coming nicely.

    Are you pleased with your progress?
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  18. #78
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by Ccm644 View Post
    Pictures looking good, legs are coming nicely.

    Are you pleased with your progress?
    Thanks. To be honest, I will never be pleased. That's the little OCD and perfectionist speaking.... but then, there is a lot of this in our industry. I'm having fun with this and that's what matter.... so I tell myself.
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  19. #79
    Team RCSS Free Weight Friedel's Avatar
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    Originally Posted by Gym God View Post
    HAHA... you're funny.
    I know!
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  20. #80
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by Free Weight Friedel View Post
    I know!
    LOL... my current pic above was just taken down. What the heck is happening in this forum George? ... definitely isn't like it was a good 5 years ago.
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  21. #81
    Blue Star Nutraceuticals Gym God's Avatar
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    Monday, February 4th
    LEGS

    Lying Leg Curls (5 sets) (10-12 reps)
    130 x 10
    110 x 12
    110 x 10
    110 x 10
    105 x 11

    One Legged Leg Press (4 sets) (12-15 reps)
    140 x 15
    140 x 15
    180 x 11
    180 x 12

    Hack Squats (4 sets) (10-12 reps)
    235 x 12
    235 x 12
    255 x 12
    295 x 10

    Leg Extensions (3 sets) (12-15 reps)
    140 x 15
    160 x 11
    160 x 13

    Stiff Legged Deadlifts (3 sets) (15-20 reps)
    225 x 15
    225 x 15
    225 x 7 ...and then *pop*
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  22. #82
    I see ya homie bobbydigitaloa's Avatar
    Join Date: Jun 2012
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    Originally Posted by Gym God View Post
    Monday, February 4th
    225 x 7 ...and then *pop*
    WHOA...what happened man? You ok?
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  23. #83
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by bobbydigitaloa View Post
    WHOA...what happened man? You ok?
    ... just that one little pop like an air bubble going 'puff'... then I just backed away and said, "Okay, I'm done for the night."

    I'll be good for next week. It's not that bad, no tear.
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  24. #84
    Blue Star Nutraceuticals Gym God's Avatar
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    Tuesday, February 5th
    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.
    2 circuits

    Standing Calf Machine (double pump at top)
    260 x 13
    260 x 15
    260 x 12
    260 x 13

    Seated Calf Plated
    160 x 13
    160 x 11
    160 x 11
    160 x 12

    Calf Raises on Leg Press (4 sets) (8-12 reps) (toes pointed outwards)
    450 x 15
    450 x 15
    450 x 10
    450 x 15
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  25. #85
    Blue Star Nutraceuticals Gym God's Avatar
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    Thursday, February 7th
    BACK

    Deadlifts (3 sets) (6-8 reps)
    295 x 8
    295 x 8
    315 x 6

    Hammer Machine One Arm Row (4 sets) (8-10 reps)
    180 x 10
    190 x 10
    215 x 10
    225 x 8

    Close Grip Pulldowns (3 sets) (10-12 reps)
    180 x 10
    180 x 10
    180 x 10 (last couple reps were partials)

    Pulldowns Behind (3 sets) (12-15 reps) (slow)
    105 x 15
    110 x 14
    115 x 10

    Seated Cable Rows (3 sets) (10-12 reps)
    195 x 10
    195 x 10
    195 x 10

    Straight Arm Pulldowns (3 sets) (15 reps)
    140 x 15
    140 x 14
    135 x 15
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  26. #86
    Registered User TakedaShingen's Avatar
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    Got some strong lifts in here as of late. That leg day was awesome.

    I got rid of the SLDLs in my routines. Everytime I would do em, there'd be some much tension behind my left knee that I found it wise to ditch em. Seated and lying leg curls for me henceforth.
    "The code of Bushido is harsh and relentless."

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  27. #87
    Blue Star Nutraceuticals Gym God's Avatar
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    Originally Posted by TakedaShingen View Post
    Got some strong lifts in here as of late. That leg day was awesome.

    I got rid of the SLDLs in my routines. Everytime I would do em, there'd be some much tension behind my left knee that I found it wise to ditch em. Seated and lying leg curls for me henceforth.
    Thanks! Yesterday was a first in a very long time that I used wrist wraps. I don't like to rely on them but if I want to build my back some more, I'm going to have to LIFT! My Deadlifts I held back a because I popped my hammie earlier on this week doing SLDL's. All in all though, I was content with lifting last night.

    Yeah, you definitely have to listen to your body when start feeling too much tension going on.

    I believe in another week my diet will be switched up a bit.
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  28. #88
    Blue Star Nutraceuticals Gym God's Avatar
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    Week 5 Starts Now!

    Saturday, February 9th
    SHOULDERS

    Machine Press (5 sets) (8-10 reps)
    130 x 11
    135 x 10
    140 x 11
    150 x 9
    155 x 8

    Bent DB Laterals (4 sets) (10-12 reps)
    40 x 10
    40 x 11
    40 x 11
    40 x 11

    Machine Side Laterals (4 sets) (10-12 sets)
    75 x 12
    80 x 12
    85 x 10
    85 x 10

    Over Cable Rear Delts (3 sets) (12-15 reps)
    45 x 12
    45 x 12
    45 x 14

    Front Alternate Raises (4 sets) (10-12 reps)
    30 x 10
    30 x 10
    30 x 10

    Sunday, February 10th
    ARMS

    Tricep Pushdowns (5 sets) (8-10 reps)
    180 x 10
    180 x 10
    185 x 10
    190 x 8
    190 x 8

    Overhead DB Extensions (4 sets) (8-10 reps)
    90 x 10
    90 x 10
    95 x 6 (no spotter and couldn't risk another lift.)
    90 x 4 (roasted myself on the 95's then finished with 85's)

    One Arm Overhead Rope Extension (4 sets) (12-15 reps)
    12.5 x 12
    12.5 x 12
    12.5 x 12
    12.5 x 15 (long rest... had to spot someone)

    One Arm Preacher Curls (5 sets) (10-12 reps)
    35 x 9
    30 x 12
    30 x 10
    30 x 12
    30 x 12

    BB Preacher Curls (4 sets) (8-12 reps)
    60 x 12
    70 x 6
    60 x 10
    60 x 6

    One Arm Hammer Curls (4 sets) (10-12 reps)
    20 x 10
    20 x 10
    20 x 11
    20 x 11
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  29. #89
    Blue Star Nutraceuticals Gym God's Avatar
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    Monday, February 11th
    LEGS

    Legs Extensions (4 sets) (10-15 reps)
    210 x 12
    210 x 12
    210 x 12
    210 x 11

    Leg Press (5 sets) (10-15 reps)
    540 x 15
    540 x 15
    560 x 15
    580 x 15
    600 x 14


    Seated Leg Curls (4 sets) (10-12 reps)
    *Hamstring Still Tweaked*

    Hack Squat (3 sets) (15-25reps)
    180 x 18
    180 x 18
    180 x 13

    Stiff Legged Deadlifts (3 sets) (20 reps)
    *Hamstring Still Tweaked*

    *NOTE* - I began Week 5 of my training this past Saturday. Besides the tweaking of the Hamstring, all has been good. Up in strength across the board and weight is up 5 LBS. Weeks 1 through 4 have always been different week to week on training regime. Week 5 begins as Week 1 did. This is how I'm able to see the increase in strength. I'll touch up a little more later.
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  30. #90
    Team RCSS Free Weight Friedel's Avatar
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    Stop tweaking the hammie, you hammie.
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