"Masters-Freak Gets Stage Ready"

**howardaskew** · 03-01-2015, 12:13 PM

And it starts!

I received my pre-prep from my coach yesterday. Official prep will start around March 24th. At the time we are working on dropping my bf a couple of percentages down before we get started.

Daily I will be posting my workouts, meal plan and supplementation.

Pics will come in a couple of weeks. I am competing in the NPC City of Champions, Birmingham Alabama. August 1st.
I will be entering the Men's Physique in both the open and masters divisions.

**Gym God** · 03-01-2015, 02:16 PM

1st

**howardaskew** · 03-02-2015, 10:54 AM

Originally Posted by Gym God

1st

Let's do this..........

**howardaskew** · 03-02-2015, 11:11 AM

Workout Methodology: I focus on a high volume of sets and reps vs. low sets and heavier weight. I also focus on very strict form and TUT.

Meal Number One- 8 egg whites, green apple

Meal Two: 45g ISOSMOOTH Whey Protein- serving of oats.

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Warm-Up
5 sets Hack Squat- sled only: 20-30 reps per set

Leg Extensions
15 sets- 20 plus reps per set
Sets 13, 14 and 15 were 205lb for 8 reps each set

Seated Leg Curls
8 sets- 15 plus reps per set

Standing Alternating Leg Curls
6 sets- 15 plus reps per set

Sitff Leg Deads w/dumbbell
4 sets

Post Workout
BCAAxd
8oz Chicken and white rice

**Gym God** · 03-03-2015, 08:53 AM

TUT is so crucial and people underestimate it... or they always rush themselves. We had a GVT program that went viral many made great gains with this program!

**demonwareltd** · 03-03-2015, 10:55 AM

I'm notoriously bad at rushing through sets and limiting TUT - looking forward to following your prep and your methodologies to see what I can steal and incorporate throughout my own prep

**howardaskew** · 03-03-2015, 08:25 PM

Originally Posted by Gym God

TUT is so crucial and people underestimate it... or they always rush themselves. We had a GVT program that went viral many made great gains with this program!

I am a big fan of German Volume Training. I do add it in from time to time. Wakes up the muscle fibers...

**howardaskew** · 03-03-2015, 08:29 PM

Originally Posted by demonwareltd

I'm notoriously bad at rushing through sets and limiting TUT - looking forward to following your prep and your methodologies to see what I can steal and incorporate throughout my own prep

Steal away

TUT use to be the same for me, I too would rush through it.
It has taken a good bit of practice, focus and discipline to get through it. Now it is just habit.

The key thing that helped me most is being well fed and well supplemented. Then of course effort and determination.

Thanks for dropping in .............

**howardaskew** · 03-04-2015, 02:37 PM

Another lat stinging Back Day in the books. Primary focus was on widening the lats. Full ROM to feel the rep, pause at the bottom of each pull. Really felt this one.

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops ISOSMOOTH, 1/2 Cup of Oates

Meal Two
8oz Lean Steak, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Lat PD's
10 sets
12-15 reps per set

Hammer Strength High Rows
6 sets
15 plus reps per set

T-Bar Rows
6 sets
10-12 reps per set

Dumbbell Rows
3 sets
10-12 reps per set

Post Workout
BCAAxd
2 scoops ISOSMOOTH and white rice

**howardaskew** · 03-05-2015, 12:31 PM

Just good old fashion hard work= a big massive pump. Swole is the word!

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops ISOSMOOTH, 1/2 Cup of Oates

Meal Two
8oz Lean Steak, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Pec Deck Fly's- extended stretch
6 sets
8-10 reps per set

Incline Bench Press
15 sets
15 plus reps per set

Cable Cross Overs
6 sets
10-12 reps per set

Post Workout
BCAAxd
2 scoops ISOSMOOTH and white rice

**Gym God** · 03-05-2015, 02:25 PM

Open up thread, see steak - now hungry.

**IK9** · 03-06-2015, 12:13 AM

Gonna be a huge threat in masters!

You weigh all your food as cooked weight?

**howardaskew** · 03-06-2015, 02:03 PM

Originally Posted by IK9

Gonna be a huge threat in masters!

You weigh all your food as cooked weight?

Thanks bro, that is the plan.

Yes, cooked weight..

**howardaskew** · 03-06-2015, 02:04 PM

Originally Posted by Gym God

Open up thread, see steak - now hungry.

HA, about to shovel in another meal..............

**howardaskew** · 03-06-2015, 02:24 PM

Killer arm day, ending with an insanely painful pump. I've upped my carbs lately so I'm getting tighter pumps to go with it...

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops ISOSMOOTH, 1/2 Cup of Oates

Meal Two
8oz Lean Steak, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Machine Preacher Curl
10 sets
8-15 plus reps per set

Tricep Pressdown w/Vbar
8 sets
10 plus reps per set

Close Grip Curls with Kempered bar
6 sets
10-12 reps per set

Tricep Extensions
6 sets
12 plus reps per set

Hammer Curls (alternating)
3 sets
8-10 reps per set

Rope PD, alternating
3 sets
12 plus reps per set

Post Workout
BCAAxd
2 scoops ISOSMOOTH and white rice

**thedavidkendall** · 03-06-2015, 08:43 PM

Crazy amount of sets and gets me thinking a bit.

TUT = Time Under Tension???

**Gym God** · 03-07-2015, 03:44 AM

Upped the carbs....high volume = got dat pump.

**howardaskew** · 03-09-2015, 12:22 PM

Originally Posted by thedavidkendall

Crazy amount of sets and gets me thinking a bit.

TUT = Time Under Tension???

TUT is part of my staple depending on the workout. Today in fact was one of those days.......

**howardaskew** · 03-09-2015, 12:23 PM

Originally Posted by Gym God

Upped the carbs....high volume = got dat pump.

And love dat pump too bro. But.............it's dat P.P.K. that's just wicked.....

**howardaskew** · 03-09-2015, 12:28 PM

Work, work and more work this morning. Probably one of my best leg workouts in a while. Most all sets were to failure.
A lot of focus on TUT as well. Gotta make them burn......

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops Whey Smooth- Chocolate Peanut Butter Cup, 1/2 Cup of Oates

Meal Two
8oz turkey breast, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Leg Press
15 sets
15-20 plus reps per set

Seated Leg Curl
8 sets
12 plus reps per set

Leg Extensions
8 sets
10-12 reps per set: heavy focus on TUT

Standing Leg Curl
6 sets
12 plus reps per set

walking Dumbbell Lunges
4 sets
8-10 reps per set

Post Workout
BCAAxd
2 scoops Whey Smooth and waxy maize

**howardaskew** · 03-11-2015, 10:34 AM

First thing
Blade
Elevate
Joint Armour
BCAAxd

Meal One
2 scoops Whey Smooth- Chocolate Peanut Butter Cup, 1/2 Cup of Oates

Meal Two
8oz Chicken breast, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Hammer Strength High Row
10 sets
Sets 1-7, 12-15 reps per set
Sets 8,9,10 6-8 reps per set

Hammer Strength Low Row
6 sets
12 plus reps per set

T-Bar Row
4 sets
12 plus reps per set

Pull Downs with V-Bar
3 sets
12 plus reps per set

Post Workout
BCAAxd
2 scoops Whey Smooth and white rice

**Gym God** · 03-11-2015, 10:47 AM

Always nice starting off your training session with higher volume... gets the blood pumping.

**jpfaherty** · 03-12-2015, 05:58 AM

I'm in bro!

PS - Love me some PPK

**Vytis** · 03-12-2015, 07:50 AM

I'm along for the ride too!

**howardaskew** · 03-12-2015, 12:42 PM

Originally Posted by Gym God

Always nice starting off your training session with higher volume... gets the blood pumping.

Big fan of high(er) volume.

Originally Posted by jpfaherty

I'm in bro!

PS - Love me some PPK

Me too brother, thanks for dropping in...

Originally Posted by Vytis

I'm along for the ride too!

Thanks for joining....

**Gym God** · 03-13-2015, 06:14 AM

Originally Posted by jpfaherty

I'm in bro!

PS - Love me some PPK

Welcome!

Originally Posted by Vytis

I'm along for the ride too!

Ontario Representing!

**howardaskew** · 03-15-2015, 03:34 PM

Heavy Arm day, done!
Focus this morning was heavier weight, lower reps and very strict form.
Had a crazy, amazing pump. Yesterday was a cheat day so I had plenty of glycogen in me. SWOLE!!!

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops ISOSMOOTH, 1/2 Cup of Oates

Meal Two
8oz Chicken, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Preacher Curl, with Kempered Bar
7 sets
8-12 plus reps per set

Tricep Extension
7 sets
8-12 reps per set

Machine Preacher Curls
5 sets
6-8 reps per set
Set 6- double drop

Tricep PD with V-Bar
4 sets
6-8 reps per set

Hammer Cursl
3 sets
8-10 reps per set

Rope PD, alternating
3 sets
12 plus reps per set

Post Workout
BCAAxd
Waffle House

**IK9** · 03-15-2015, 09:53 PM

Nice volume on them arms!

What did you have for your cheat day [=

**howardaskew** · 03-17-2015, 08:47 AM

Originally Posted by IK9

Nice volume on them arms!

What did you have for your cheat day [=

Thanks mans...........

Waffle and FIVE-GUYS........ and 4 cup cakes

**howardaskew** · 03-17-2015, 06:29 PM

Very pleased with solid heavy back day- followed by HIIT cardio.

Seeing my coach on Thursday, looking forward to his assessment.

First thing
Blade
Elevate
BCAAxd

Meal One
2 scoops ISOSMOOTH, 1/2 Cup of Oates

Meal Two
8oz Chicken, 8oz sweet potato

Pre-workout
P.P.K.
Status
Powerxd
Tribxd

Hammer Strength High Row/SS W/ Hammer Strength Shrugs
4 sets warm up
Main Set
4 sets heavy- 6-8 reps per set

T-Bar Row
6 sets
8-12 reps

Cybex Machine Row
5 sets
6-8 reps

Face Pulls
2 sets

Post Workout
BCAAxd
45g Whey Protein 40g Waxy Maize

Thread: "Masters-Freak Gets Stage Ready"

Thread Tools

Search Thread

"Masters-Freak Gets Stage Ready"

Killing the wheelz

Back day- High Volume

Chest Day- KRAZY PUMP

Arms- Can you say SWOLE

LEGz

Back Day

Heavy Arm Day

Heavy Back Day

Bookmarks

Bookmarks

Posting Permissions