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
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01-20-2013, 09:19 AM #31
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
Chris Belanger | Vice President, Sales
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01-21-2013, 09:34 AM #32
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
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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.Chris Belanger | Vice President, Sales
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01-21-2013, 12:35 PM #33
- Join Date: Oct 2007
- Location: Stoney Creek, Ontario, Canada
- Age: 52
- Posts: 478
- Rep Power: 262
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..Getting stage ready with the help of Alberto Nunez and 3DMJ !!!!
April 13, 2013 - UFE Spring Bash
April 21, 2013 - IDFA Novice Classic
Follow the journey at; http://forum.bodybuilding.com/showthread.php?t=151186213
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01-21-2013, 01:43 PM #34
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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.Chris Belanger | Vice President, Sales
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01-21-2013, 04:10 PM #35
- Join Date: Oct 2007
- Location: Stoney Creek, Ontario, Canada
- Age: 52
- Posts: 478
- Rep Power: 262
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01-22-2013, 05:58 AM #36
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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
Chris Belanger | Vice President, Sales
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01-22-2013, 06:03 AM #37
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01-22-2013, 06:05 AM #38
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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!Chris Belanger | Vice President, Sales
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01-22-2013, 06:14 AM #39
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01-22-2013, 06:29 AM #40
- Join Date: Apr 2007
- Location: Phoenix, Arizona, United States
- Posts: 6,981
- Rep Power: 16648
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.
Officially 65yrs old, Beef eating Conservative, Trump Loving Anti-Abortion Anti-Liberal, Pro Israel Christian MAN IF YOU don't like it or me SCREW YOU, I DON'T CARE. I lift heavy ass weight w/o the use of DRUGS / TRT or ANY unnatural assistance, I Own & Support Gun Ownership
"FUC JOE BIDEN & ALL DEMOCRATS, SCHUMER IS A TRAITOR. TRUMP 2024"
*Current Weight & Thread w/ Video's*
Weight / 185.6
[url]https://forum.bodybuilding.com/showthread.php?t=179727593[/url]
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01-22-2013, 06:29 AM #41
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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.
Chris Belanger | Vice President, Sales
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01-22-2013, 06:31 AM #42
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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01-22-2013, 05:17 PM #43
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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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 12Chris Belanger | Vice President, Sales
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01-24-2013, 06:56 AM #44
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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:
Chris Belanger | Vice President, Sales
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01-24-2013, 06:58 AM #45
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01-24-2013, 07:00 AM #46
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01-24-2013, 07:32 AM #47
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01-24-2013, 08:08 AM #48
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
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Thanks Bobby, I'll stop by your thread and see where you're at!
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.
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.Chris Belanger | Vice President, Sales
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01-24-2013, 08:10 AM #49
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01-24-2013, 08:20 AM #50
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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!Chris Belanger | Vice President, Sales
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01-24-2013, 08:25 AM #51
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01-24-2013, 08:48 AM #52
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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.Chris Belanger | Vice President, Sales
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01-24-2013, 10:46 AM #53
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01-24-2013, 10:49 AM #54
- Join Date: Sep 2008
- Location: Gilbert, Arizona, United States
- Age: 40
- Posts: 1,381
- Rep Power: 701
Looking good bro! Keep up the hard work. Must not be easy working around those injuries. Any of them still nagging you?
IFPA/PNBA Natural Pro Bodybuilder
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01-24-2013, 11:26 AM #55
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01-24-2013, 11:28 AM #56
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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.
Chris Belanger | Vice President, Sales
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01-24-2013, 11:31 AM #57
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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.Chris Belanger | Vice President, Sales
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01-25-2013, 06:50 AM #58
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
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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 12Chris Belanger | Vice President, Sales
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01-26-2013, 01:34 PM #59
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
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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 12Chris Belanger | Vice President, Sales
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01-27-2013, 08:45 AM #60
- Join Date: Oct 2006
- Location: Guelph, Ontario, Canada
- Age: 51
- Posts: 18,572
- Rep Power: 308961
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!!!Chris Belanger | Vice President, Sales
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