Welcome back my friends
I'm sure 99% of the people who read this log have been following my logs for a long time, for the rest of you, here's a brief "about me".
I'm a 100% life time natural bodybuilder who has had two competitive bodybuilding seasons. In my first season I won my novice class and came in fourth overall in my open class. My second season just ended this past October where I compete twice and placed 2nd and 3rd respectively in my shows (open class). I also compete as a natural powerlifter in the 181 and 165 classes. My highest total to date is 1195 (405/310/480). I'm 31 years old, married with three dogs, and try my absolute best to life a balanced bodybuilding life style. In this log you will see my adventures both in the gym and outside the gym. This will include training, food, and fun stuff outside of bodybuilding.
Here are a couple pics from my last show this past season;
Current plans/Goals
My season ended roughly 6 weeks ago. I am up just about 9-10 pounds from my most depleted state. Unfortunately I have some lower body issues (hamstrings) that are preventing me from hoping right back into powerlifting. In the meantime I will be avoiding squats and attempting to rehab my hammies. My major focus will be bodybuilding this extended offseason but I will continue to enter powerlifting comps for fun when my body allows me to do so. I'm currently running BPaks MI40 Program which is heavily based around bodybuilding. This so happens to be exactly what I need right now.
In the short term I hope to return to the powerlifting platform in March and October of 2015. Those dates are pretty much locked in unless my injuries don't allow me to do so. In the longterm I'm thinking I will return to the bodybuilding stage in April of 2017 or October of 2017. We shall see
This will be a journal that is updated daily and will be used to track my training from today until the next time I step on stage. Thanks for following along
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Thread: Cupcakes and Deadlifts Reloaded!
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11-19-2014, 12:12 PM #1
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Cupcakes and Deadlifts Reloaded!
★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-19-2014, 12:17 PM #2
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11-19-2014, 01:19 PM #3
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11-19-2014, 02:50 PM #4
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11-19-2014, 05:09 PM #5
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11-19-2014, 05:51 PM #6
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11-19-2014, 08:17 PM #7
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11-20-2014, 03:56 AM #8
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11-20-2014, 05:40 AM #9
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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11-20-2014, 05:49 AM #10
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
BPak MI40 - Day 4 Shoulders/Tris
Tempo: 4:0:1:0 on all lifts unless otherwise noted
Rest: 40 seconds between each set unless otherwise noted
NOS Sets: Essentially drop sets with 20% reduction
DB Side Laterals
20 x 8
20 x 8
20 x 8
20 x 8 DS 15 x 8 DS 12.5 x 6 DS 10 X 6
Reverse Pec Deck
70 x 8
70 x 8
70 x 8
70 x 8 DS 60 X 8 DS 50 X 6 DS 40 X 7
Cable Side Laterals
20 X 12
20 X 12
20 X 12
20 X 12
HS BH Press
70PS X 8
70PS X 8
70PS X 8
70PS X 8 DS 60PS X 6 DS 50PS X 5 DS 25PS X 6
Tricep Pushdown
100 x 8
100 x 8
100 x 8
100 x 8 DS 80 x 8 DS 60 x 8 DS 40 x 8
Lying Cable Skull Crushers
70 x 8
70 x 8
70 x 8
70 x 8 DS 60 x 8 DS 50 x 6 DS 40 x 6
Machine Dip
180 x 10
140 x 15
130 x 15
130 x 15
2 Arm DB Kickback
20 x 8
20 x 8
20 x 8
20 x 8 DS 15 x 8 DS 12.5 x 8 DS 8 x 8
MISC
The pump and MMC from this program is bananas!! Can't wait to hit all 40 days of this before I head on vacation! Loving the bodybuilding type program right now while I get my hammies right. Feeling great mentally but my body is a piece of junk ha.★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-20-2014, 06:25 AM #11
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11-20-2014, 07:44 AM #12
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11-20-2014, 08:20 AM #13
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11-20-2014, 09:52 AM #14
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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11-20-2014, 10:14 AM #15
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11-20-2014, 01:20 PM #16
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11-20-2014, 03:39 PM #17
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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11-21-2014, 04:59 AM #18
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
BPak MI40 - Day 6 Back/Hamstrings
Tempo: 4:0:1:0 on all lifts unless otherwise noted
Rest: 40 seconds between each set unless otherwise noted
NOS Sets: Essentially drop sets with 20% reduction
Deadlift
315 x 5
315 x 5
315 x 5
CG Lat Pulldown
140 x 8
130 x 8
130 x 8
120 x 8 DS 100 x 8 DS 80 x 8 DS 60 x 8
Cybex Machine Row
130 x 8
130 x 8
120 x 8
120 x 8 DS 100 x 8 DS 90 x 8 DS 70 x 8
Two Arms DB Row - 2 second hold at top
30 x 8
30 x 8
30 x 8
30 x 8 DS 25 x 5 DS 20 X 4 DS 15 X 4
Horiztontal Leg Press
140ps x 8
140ps x 8
140ps x 8
140ps x 8 DS 115ps x 8 DS 90 x 5 DS 45 x 8
Seated Leg Curl
70 x 8
70 x 8
70 x 8
60 x 8 DS 50 x 8 DS 40 x 6 DS 30 x 6
MISC
Tempo on all the back movement had my biceps burning like hell too! Loving this program.
Hamstrings felt okay during DL but I'm taking it easy. All deadlifts were done beltless, just trying to get form down again. DL strength is kind of depressing, but it'll come back eventually. I pulled 480 at my last meet and I'd say I'm probably good for 405 right now, ugh.
Still working on strengthening the hammies with the ham curls★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-21-2014, 05:01 AM #19
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11-21-2014, 12:28 PM #20
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11-22-2014, 09:08 AM #21
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11-22-2014, 11:09 AM #22
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11-22-2014, 11:13 AM #23
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11-24-2014, 06:29 AM #24
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
I'm honestly not in a rush. I'm enjoying the more bodybuiler type programming right now and when I feel 100% healthy I'll really start pushing the big three. I dont think I've squatted in a bout a month now and I'm okay with it. I'll rebuild from the bottom when the time comes!
Loving the program. My back has NEVER been as sore as it's been the last few days from my last back session.
Yeah buddy★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-24-2014, 06:35 AM #25
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
BPak MI40 - Day 10 Quads/Calves
Tempo: 4:0:1:0 on all lifts unless otherwise noted
Rest: 40 seconds between each set unless otherwise noted
NOS Sets: Essentially drop sets with 20% reduction
Leg Press SS Leg Ex
3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8
3pps x 8 SS 130 x 8
Seated Calf Raise
80 x 8
80 x 8
80 x 8
80 x 8
Smith Machine Lunges
25ps x 15
25ps x 15
25ps x 15
25ps x 15
Hack Squat
85ps x 8
85ps x 8
85ps x 8
85ps x 8 DS 50ps x 6 DS 25ps x 7 DS Machine x 8
Standing Calf Raise
300 x 8
300 x 8
300 x 8
300 x 8
MISC
Today did not start off well lol. I meant to set my alarm 20 minutes earlier than normal to get a little cardio in this AM but instead set it for 40 minutes later hahaha. So I was about an hour behind schedule with everything. The beauty if MI40 is that it only takes 40 minutes so I didn't really rush, just decided I'd be 40 minutes late to work ha. I did take out squat because I'm not ready for it yet.
I DID however do lunges, albeit very light, but that's a huge plus because the position of a lunge is what would bother my left hamstring the most in the past and it didn't bother me today. I went with smith lunges to be safe though when the program called for DB lunges. All good though, progress is progress!★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-24-2014, 08:58 AM #26
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11-24-2014, 06:28 PM #27
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11-25-2014, 06:06 AM #28
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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11-25-2014, 06:15 AM #29
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
BPak MI40 - Day 9 Back/Hamstrings
Tempo: 4:0:1:0 on all lifts unless otherwise noted
Rest: 40 seconds between each set unless otherwise noted
NOS Sets: Essentially drop sets with 20% reduction
Underhand Cable Row
130 x 8
130 x 8
130 x 8
130 x 8
110 x 8 DS 90 x 5 DS 70 x 6 DS 50 x 7
DB Row
70 x 12
55 x 15
55 x 15
55 x 15
Overhand BB Row
135 x 8
135 x 8
135 x 8
135 x 8 DS 115 x 8 DS 95 x 8 DS 45 x 8
BPAK Lat Pulldown
140 x 8
140 x 8
140 x 8
140 x 8 DS 120 x 5 DS 90 x 5 DS 70 x 8
DB RDL's
50 x 8
50 x 8
50 x 8
50 x 8
Seated Leg Curl
80 x 8
80 x 8
80 x 8
80 x 8 DS 60 x 6 DS 40 x 5 DS 20 x 8
Standing Leg Curl
40 x 8
40 x 8
40 x 8
40 x 8 DS 30 x 8 DS 25 x 6 DS 20 x 4
MISC
Went up on pretty much all hamstring exercises today and through in RDL's for the first time since injuring myself. Went very light with them but the stretch felt good. I think strengthing the hamstrings is working much better than just plain old rest. Not going to squat until the new year though, so I'll have a lot of ground to make up. Ugh.★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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11-25-2014, 06:47 AM #30
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