Carlman's Journey into the next weight class.

[ntrllftr]

I have decided that my problem over the past 4 years is that I have been contest dieting most of it, and thats why I am not getting any BIGGER. So...


I made up my mind that this year (2008) I will not step on stage.
I am dedicating all my efforts into "powerbuilding" as I will call it.
All exercises all year long will be heavy and intense, VERY limited days with light work outs.
I most likely will not post any of my diet until it comes time at the end of the year to cut since it can be so critical.

My goal:

To move up to lightweight class.
I will NOT compete until I feel comfortable enough as a true lightweight.


THE JOURNEY STARTS NOW!

[Tifflex]

Good luck with your goals Carlman!

[Fiend_73]

subscribed!
Nice to have you here bro!
I look forward to learning a few things from you.

[Shreddedgeek]

Oh I have ring in here to keep the challenge going Here's to a New Year and a New Weight Class.

[ntrllftr]

Originally Posted by thinton

Good luck with your goals Carlman!

Thanks man!

Originally Posted by Fiend_73

subscribed!
Nice to have you here bro!
I look forward to learning a few things from you.

I'll try my best to remember as much as I can from work out to workout.
Maybe I will take a logbook to the gym, I have never done that though.

Originally Posted by Shreddedgeek

Oh I have ring in here to keep the challenge going Here's to a New Year and a New Weight Class.

You are still on BRO!!!

[ntrllftr]

Alright we started the New Year off With a great start of LEGZ!

Squat:

*** Note*** I have not gone over 185lbs. in the past two years.

1 set 135 12 reps

1 set 185 10 reps

3 sets 225 5 reps each set

Leg Extensions:

1 set 50lbs. 14 reps

3 sets 80lbs 5 reps, 6 reps, 6 reps

Leg Curls:

1 set 60lbs. 15 reps

1 set 100lbs 10 reps

2 sets 120 7 reps each

Seated calf raises:

1 set 90lbs. 15 reps

1 set 140lbs 10 reps

2 sets 160lbs 8 reps

Today was a real confidence builder. All these lifts were the most that I have done in a long time... I LOVE THIS FELLING OF JELLO LEGZ!!!

[bb1968]

Sounds like you have put some serious thought into this Carl. I am definitely subscribed and look forward to seeing you make some significant gains for 2008. Look forward to meeting you at the Arnold!

[namtrag]

Great workout, congrats on the 225 squats.

Can't relate to wanting to gain weight, but I will definitely keep reading your journal to learn something.

[Jimislash]

Good luck on the jump in weight class.

[ntrllftr]

Originally Posted by bb1968

Sounds like you have put some serious thought into this Carl. I am definitely subscribed and look forward to seeing you make some significant gains for 2008. Look forward to meeting you at the Arnold!

Yes, I did put a ton of thought into it. But the decision was not as hard as I thought it would be. Definitly when it gets closer to the Arnold I'll pm you with my phone #

Originally Posted by namtrag

Great workout, congrats on the 225 squats.

Can't relate to wanting to gain weight, but I will definitely keep reading your journal to learn something.

I am really hoping that I will be back up to 275 for reps again soon.

Originally Posted by Jimislash

Good luck on the jump in weight class.

Thanks man! Not only up a weight class but the Masters division as well.

[ntrllftr]

***Note to self***

Hammies and glutes very sore.
Quads and calves not as sore.

***Add an extra set to quads and calves next work out.

[NuclearArms]

Sounds like Dejavu. Best of luck Carl, don't let that 'get on stage' bug get back in your ear.

[ntrllftr]

Originally Posted by NuclearArms

Sounds like Dejavu. Best of luck Carl, don't let that 'get on stage' bug get back in your ear.

LOL Man you should know more than most what a mental mess I am.
Trust me I wont. I am TOTALLY "COMITTED" or lets say DEDICATED THIS TIME!

[storm1507]

Glad to find another "small" guy to learn from and keep me motivated. I saw where you have competed in OH and KY...where are you loacated?

Sorry for the newb ???, but what is the lightweight limits??

Good luck and careful with your joints. That is why I am still where I am today.

[ntrllftr]

Originally Posted by storm1507

Glad to find another "small" guy to learn from and keep me motivated. I saw where you have competed in OH and KY...where are you loacated?

Sorry for the newb ???, but what is the lightweight limits??

Good luck and careful with your joints. That is why I am still where I am today.

Lightweight class is above 143 1/4 to 154 1/4

All my NPC shows were as Bantamweight, Up to and including 143 1/4

I Have a buddy that quit working out because of his joints.
He started to take some OTC supplements and he is back at it and bigger than ever. I'll get a hold of him and ask what it is that he is taking.

I live in northern Ohio.

[Hibiscus09]

Good to see your new journal, Carl! I'm sure you'll do great putting on some size.

Nice job on the workout.

Happy New Year!!

[ntrllftr]

Originally Posted by Hibiscus09

Good to see your new journal, Carl! I'm sure you'll do great putting on some size.

Nice job on the workout.

Happy New Year!!

Thanks for the confidence builder!
Happy New your to you too.

[ntrllftr]

My strenth is creeping back up.

Chest:

Bench:

Warm up
2 sets 135lbs 15 reps

1 set 185lbs 9 reps

3 sets 205lbs 5 reps, 6 reps and 5 reps with a drop set to 135lbs for 9 reps


Incline Bench press:

2 sets 135lbs 10 reps, 9 reps

1 set 155lbs 7 reps

Hammer Strength Wide chest:

2 sets (2) 45's each side 90lbs 8 reps

1 set (2) 45's and 1(2) 25 115lbs 7 reps


Standing Barbell curls

warm up
2 sets with 45lb bar

3 sets 95lbs 7,6,7 reps

1 set 115lbs 5 reps

E-Z bar Preacher curls

2 sets 75lbs 8 reps

2 sets 95lbs 6 reps

ABS

Crunches: 40, 40 and 30 Total: 110

Elliptical: 10 minutes Level 15

I feel real good and looking forward to hitting Back and Tri's tomorrow.

[Shreddedgeek]

Good Looking routine today.

It always amazes me how long it takes me to get my full lifting power back after doing a show. For me I think I have to build up a bit of fat before I can really hit it hard.

How is the diet going? Pounding the food or just monitoring it?

[ntrllftr]

Originally Posted by Shreddedgeek

Good Looking routine today.

It always amazes me how long it takes me to get my full lifting power back after doing a show. For me I think I have to build up a bit of fat before I can really hit it hard.

How is the diet going? Pounding the food or just monitoring it?

I am hoping in about 6 months I will be back to benching 225 for reps of 5.
Wishful thinking? We'll see. I am thinking of doing a 2 day on 1 day off.
I will make up my mind later today, I never have done that.

Lets just say I pretty much have been dieting since 2002 - to a couple weeks ago for the most part...

I am not really monitoring my carbs or fat intake. I am making sure that I get enough protein a day though. Hell, when my wife picks up Mc Donalds for the kids I tell her to pick me up a meal. or on Friday night I'll have a few pieces of pizza with the kids on pizza night, BUT I will wash it down with a protein drink. In a month or so I will go to a real "CLEAN BULK" diet. Mainly potatoes and rice without the junk (ok maybe occasionally). I still stay away from the chips and stuff like that for the most part.

[Fiend_73]

Originally Posted by ntrllftr

Thanks man!



I'll try my best to remember as much as I can from work out to workout.
Maybe I will take a logbook to the gym, I have never done that though.



You are still on BRO!!!

I'll trade you strengths and weaknesses.
You take my log book, I get your abs?
Seriously, I've kept paper logs for all 19 years of training. They have paid huge dividends.
If you've detailed out your contest prep in writing before, then a workout paper log is easy. Gives you something productive to do in between sets too.

[batteryrequired]

Heya Carl. Sounds like a great plan that you have going. Best of luck to ya and I will follow along for sure to see how your progressing. Fun to shake things up a bit once and a while like this!

[ntrllftr]

Originally Posted by storm1507

Good luck and careful with your joints. That is why I am still where I am today.

I pm'd you with this info but thought to share with the rest on here as well.
Also I know I will forget and I can reference back to this.
The product is called Move Free. After seeing dramatic size gain in my friend
I believe that it really helped him since b4 using it he couldn't lift as heavy.


http://www.movefreeadvanced.com/

[ntrllftr]

Originally Posted by Fiend_73

I'll trade you strengths and weaknesses.
You take my log book, I get your abs?
Seriously, I've kept paper logs for all 19 years of training. They have paid huge dividends.
If you've detailed out your contest prep in writing before, then a workout paper log is easy. Gives you something productive to do in between sets too.

Between carrying my i-pod, lifting straps, water bottle and towel all over the gym I guess a note pad and pen wont hurt... we'll see

Originally Posted by batteryrequired

Heya Carl. Sounds like a great plan that you have going. Best of luck to ya and I will follow along for sure to see how your progressing. Fun to shake things up a bit once and a while like this!

I have been on a 4 day split with a day off between splits. I think I am going to make it another day in the middle with a day off. Still the 4 different workouts but 2 on 1 off. Since I feel sore a couple days after my leg workout after lifting heavier than I have for a long time. I think the extra day rest will be a good idea to change up as well.

[storm1507]

Thanks for the link.

My legs are also very sore after my workouts. 4 days after my leg workout, my legs are still affecting me when I deadlift. I have been hitting legs hard because my lower joints have been fine. The next couple of months I'm slacking on legs and hitting upper body hard to see if my shoulder can handle it again.

You'll hit the 225# for 5 quicker than you think.

[ntrllftr]

I spontaniously decided today to start weight training 2 days on 1 day off.
I will keep the 4 day split (2 muscle groups per day) but just a day rest inbetween. I figure since I am pushing more weight around than I have in a looong while the rest will be a good thing.

I have gained a few more pounds than I wanted to so, I did 30 minutes of cardio today without weight training. For the next 2 weeks I am going to add 20 minutes of cardio after each workout and 40 minutes of cardio on non training days and see what happens.

[jwdjrs]

Originally Posted by ntrllftr

I spontaniously decided today to start weight training 2 days on 1 day off.
I will keep the 4 day split (2 muscle groups per day) but just a day rest inbetween. I figure since I am pushing more weight around than I have in a looong while the rest will be a good thing.

I have gained a few more pounds than I wanted to so, I did 30 minutes of cardio today without weight training. For the next 2 weeks I am going to add 20 minutes of cardio after each workout and 40 minutes of cardio on non training days and see what happens.

Best of luck and I'm going to try to keep up in here

Just curious...have you had injuries to keep you from going over 185 on squats ??

[Shreddedgeek]

Originally Posted by ntrllftr

I am not really monitoring my carbs or fat intake. I am making sure that I get enough protein a day though. Hell, when my wife picks up Mc Donalds for the kids I tell her to pick me up a meal. or on Friday night I'll have a few pieces of pizza with the kids on pizza night, BUT I will wash it down with a protein drink. In a month or so I will go to a real "CLEAN BULK" diet. Mainly potatoes and rice without the junk (ok maybe occasionally). I still stay away from the chips and stuff like that for the most part.

Oh the Joy of Bulking...Free Range eating.

That is half the fun of the bodybuilding thing... The eating...

Cardio?? What is that?

I too am doing a 4 day split, across 6 days, 2 on..1 off. 1 on...1 off..1 on... 2 off. It allows me to really hit it hard and recover for the next Bodypart.

[ntrllftr]

Originally Posted by jwdjrs

Best of luck and I'm going to try to keep up in here

Just curious...have you had injuries to keep you from going over 185 on squats ??

No injuries but I did get really bad sharp pains in my knees. a few years back.
Doctor says I have patellafemoral syndrome. When the femor and knee cap scrape against each other. I decided to do heavy leg presses which did not hurt my knees as much. Doc says I can get some type of surgery or rehab.
I decided to do my own rehab, which seems to work because...

NOW I don't have much pain at all and did not during the squats the other day which makes me .

Now as long as I feel real good, hopefully I can get back to the heavy (heavy for me anywhey ) squats. Although the leg presses really did help build some good muscle on my wheels over the past two years.

[ntrllftr]

Originally Posted by Shreddedgeek

Oh the Joy of Bulking...Free Range eating.

That is half the fun of the bodybuilding thing... The eating...

Cardio?? What is that?

I too am doing a 4 day split, across 6 days, 2 on..1 off. 1 on...1 off..1 on... 2 off. It allows me to really hit it hard and recover for the next Bodypart.

If I don't like whats going on in the next 6 weeks I just might do your
2 on..1 off. 1 on...1 off..1 on... 2 off. Although I might get a little stir crazy with the 2 off.

Cardio is that machine that i get on and do my deep thinking.

Excuse me while I go raid the fridge. I'll grab something good just for you!
Then it's nighty night time.