full hour og acupuncture tonight...
squat 275 lbs x3x10
single leg press 2x10 4 plates per side...last set=12 reps
RDL 275 2 x10 last set=12 reps.
Seated leg curls 3 x12 increased weight on each set
Standing calf raises 3x12
Seated calf raises 3x15
still sore and weak as fuark but working around it until i get this issue sorted.
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12-06-2012, 06:23 PM #511
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12-06-2012, 11:29 PM #512
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12-07-2012, 03:05 AM #513
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12-07-2012, 06:19 AM #514
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12-07-2012, 12:51 PM #515
I wasnt trolling bros, its like my term of endearment towards you brahs.
When i asked if Solution even squatted it was a joke because he was doing like 10 sets of 20 reps. Kind of like telling someone with 22 inch arms to get bigger arms. I generally enjoy you stories and your journey to the stage and hope you both have continued success.
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12-07-2012, 08:58 PM #516
Upper Workout "B"
Chins 3 x AMAP (12, 12, 15)
One arm dumbbell rows 2x10, 1x12 (100s)
Flat bench 225 x 2x10, 1x12 reps!!
Incline dumbbell 2x10, 1x12 reps!! (75s)
Lying triceps extensions 2x12 (80 lbs ez bar)
Incline dumbbell curls 2x12 (40s)
Had the day off of work today and trained much earlier in the afternoon.....felt really good and had an amazing pump..especially on chest and biceps...a little under on cals tonight because tomorrow night is early Christmas dinner with inlaws so a bit of a cheat day tomorrow ;-) was only 189 lbs this A.M.
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12-11-2012, 05:47 AM #517
Spent a good hour at physio last night...went in feeling a mess..lower back, hip flexor and glute pain./..the night before I hardly slept because of it...left feeling really good...thought "ok I will just keep the squats light tonight , maybe smith machine"...then I got to the gym warmed up and thought again..lol
Squats 365 x 4 x 6 no spotter on the last 2 otherwise I believe I even had another rep or two in me..
Single leg press 2x12 (4 plates per side)
RDL 3x6 (315 lbs)
Lying leg curls 2x12
Standing calf raises 3x8
Seated calf raises 2x12
carbs were approx 320g last night ...morning BW 191 lbs...Last edited by Milone79; 12-11-2012 at 06:26 AM.
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12-11-2012, 06:45 AM #518
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12-11-2012, 07:52 AM #519
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12-11-2012, 11:56 AM #520
The body has swings when you try to push it past its limits brah. Doing what we do is not natural and of course the body will become injured if we do it too excessively. Sometimes you just need to sit back and reflect and ask yourself if youre on the right path. There is no point in looking back to the past to what was because that simply doesnt exist anymore, other than a reference point. Dont let the emotions of it get involved brah. Just concentrate on improving what you have now, and learn from the past, know when to take a step back as to not over-do it and injure yourself which is the biggest set back in what youre trying to do.
You still have killer workouts bro, just take some time off, get some more food in ya, get that sex drive back up and please your woman and let your body rest and recover while still hitting the weights. We all know getting this jacked and staying lean isnt easy, as much as we would like people to think it is. Just dont do any long term damage to yourself in the process bro. You will thank me later.
Stay safe. Keep fit and most of all, have fun brah.
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12-11-2012, 05:05 PM #521
Yates Rows...315x6, 315x6, 320 x 8, 320x10!!
CLose grip lat pulldowns.. 200x10, 205x10, 205x10
Flat barbell bench. 275x4x6
Incline barbell press 135 x10, 145 x10, 160x10
one set of dumbbell pullovers with 80lbsx15
Dips 3 xAMAP did 3x15 total...and a few sets of incline smith press with a plate on each end as it was just sitting there calling me..lol
Barbell preacher curls 2x12 with 90 lbs
one set of alt dumbbell curls 50s x 10 and 2 sets of cable press downs to get some more blood in dem dere triceps...stretched then home..experimenting with eating a bit more pre-wo and today was the most at about 50g of CHO pre...didnt bother stomach at all and had an amazing pump!!!Last edited by Milone79; 12-13-2012 at 09:24 AM.
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12-12-2012, 05:41 AM #522
Carbs were just above 360g last night and morning B.W. 192 lbs....feeling sore today....have not had DOMS like this all year..biceps and chest especially.....I have physio tonight then heading home for 30 mins. of MISS on stationary bike..g.f. is making poached salmon for dinner..mmmmmmmmmmm can't wait :-)
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12-12-2012, 01:10 PM #523
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12-13-2012, 06:59 AM #524
Took the dog for a 25 min. walk around the hood last night after my physio apt...apparently my peraformis was not firing properly which makes sense to me since it felt as though my quads were doing ALL of the work on squats lately...a bit of acupuncture and ART therapy and it seemed to be better...tonight will be a good test..
carbs were under 300 last night as I was not really too hungry (overall cals were just under 2350...tonight legs workout "B"....cant wait.. took a pic this morning 192 lbs....not as vascular but still holding condition pretty well one month post-contest..
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12-13-2012, 07:11 AM #525
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12-13-2012, 07:18 AM #526
Thanks brother...I have enjoyed reverse dieting so far..I still allow a bit of "cheat" for a meal or two on the weekends but still track everything so i know where I am at calorie/macro wise...I am only 5 pounds over stage weight one month post contest and strength (aside from the decrease in squats) has gone up overall...ie. benching 275 x 4x6 never been this strong!! :-) reverse dieting requires a heck of a lot of discipline but so far its proving to be well worth it.
Last edited by Milone79; 12-13-2012 at 09:24 AM.
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12-13-2012, 09:52 AM #527
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Agreed. I am finding the reverse process a bit more of an issue than prep because mentally during prep its "on" and now I am hitting my numbers but if I want something else its cool. Overall though I am doing much better than after my last preps. Strength is coming back, injuries are healing and 2013 is going to be a great year.
Have you ever done any Powerlifting competitions?Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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12-13-2012, 10:41 AM #528
^^ ALL of those things you have stated are sooo true...plus its nice to hang on to some of those hard earned cuts that you worked so hard for all of those months rather then see them disappear in a matter of weeks from overeating...
I have never tried power lifting before but get asked by guys at the gym all the time if I am a powerlifter..lol guess its my Inzer lever belt and the fact that I am squatting 2-3 times a week lol :-) would love to try my hand at a competition some day but only if it was against fellow drug-free lifters.
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12-14-2012, 05:54 AM #529
Strength is coming back!!!! :-D
Legs workout "B"... after a great physio session working on peraformis and hips/lower back I headed to the gym..
Squats(did them High bar for a change and liked it!!).. 295x10, 305x12, 315x15!!!!! after fighting to get 2715 up for 10 reps last week I felt like I had a brand new set of legs this week...
Single Leg press 3x12 4 plates per side...
RDL 275x3x12 again felt strong....my lower back is holding up!!
Seated leg curls 3x12..increased weight on each set.
Standing calf raises 3x10
Seated calf raises 3x15
Stretched and headed home....carbs were 345 last night and morning body weight was 190 lbs (new low for this week) woohoo!!... :-)Last edited by Milone79; 12-14-2012 at 06:07 AM.
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12-14-2012, 06:21 AM #530
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12-14-2012, 07:23 AM #531
Yeah mon(keep in mind I did 20 reps with that last year but all things considered I am very pleased) ....watched a Nunez/Helms video yesterday where they went toe to toe doing high bar and got the idea to try it again...I used to always squat high bar until discovering Ripptoe last year... lifewasneverthesameagain.jpg lol but I feel adding teh variety of bar placements is good...
variety=spice of life :-)
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12-14-2012, 10:52 AM #532
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12-14-2012, 11:23 AM #533
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12-14-2012, 05:08 PM #534
Upper Body "B"
Chins ASMAP x 3 12,12,15
Dumbbellrows 100s x3x12
Flat bench 225x12, 12, 14!!
Incline dumbbell press 3x12 (80s)
Lying triceps extensions 2x12 (90 lbs)
Incline dumbbell curls 2x12
a few pump sets of pec deck/reverse pec deck ..single arm machine curls/rope push downs..stretches and home...great pump and felt very strong today...when the whole body is co-operating and all systems working in unison its a wonderful feeling....just wish it could always be this way.
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12-16-2012, 10:58 PM #535
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12-17-2012, 06:01 AM #536
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12-17-2012, 10:22 AM #537
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12-17-2012, 01:23 PM #538
Hey Brother..long time..:-) .yeah still lifting...trying to anyway....something still funky going on in my lower back/hip area...going to physio tonight hopefully work this crap out with some ART and acupuncture..gotta get back to that 4 plate squatting to make these wheels grow!!! hows things with you?
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12-18-2012, 07:22 AM #539
Legs Workout "A" lastnight...a total disaster!!!
as soon as I got under the squat bar I knew there was a problem...back, hips, legs everything felt like it was just shutting down....no power at all and the TFL/Hips were killing me!!! got up to 365 lbs and only was able to grind out 2 reps!!! 2 reps...wtf???? I was getting sets of 6,7,8 with 405 lbs right up until the show....f'n done with this crap man.....called the Chiro/power lifter specialist this morning and was lucky enough to be able to get an apt. for 1:00pm this afternoon to see him...hopefully he can figure this crap out because I am totally pi$$ed at this point...
I got three sets of single leg press (5 plates per side) so the strength is there..its gotta be something nervous system related...I left after leg press and went home..almost tore the door off my car I was so mad!!
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12-18-2012, 05:46 PM #540
So I went back to see the sport specialist/chiropractor that fixed my shoulder issue earlier this year..he diagnosed my issue as being a widening of the pelvic joint..which shut off my glutes totally...he tested a few things and the weakness was so evident...the good news is that by doing a few simple exercises at home I should be able to fix it in 2 weeks... :-)
Tonight Upper body workout "A" and it was a f'n good one!!!!
Yates Rows 315x8, 320x8, 320x8, 325x8!!! :-)
Close grip pulldowns 200x10, 205 x 10, 210x10
Flat bench press 275 x6, 275x6, 275x6, 275x7!!!
incline 155x10, 175x10, 185x10 :-)
Dips 3x20 much improved from last week...
barbell preacher curls 2x10 (90 lbs)
pe deck/reverse pec deck 1x15 each..single arm machine curls 10 each...rope pushdowns 15 reps...stretches and home...amazing pumps and super super strong today...probably the best I have felt in a while :-)
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