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  1. #31
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Ahh yes I see what you mean about twisting the hip. Do you think I could get away with that for the front pose? That would be nice.

    Also...crazy to see those pics from a few weeks ago! I seriously didn’t think I looked much different. Now I can see a difference, very reassuring! Haha
    Try it if the judges don't like it they will tell you to face front.

    Also what's with the left lat in the front pose pic?
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  2. #32
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    Originally Posted by deltpecx View Post
    Try it if the judges don't like it they will tell you to face front.

    Also what's with the left lat in the front pose pic?
    Looks like I forgot to flex it Lol
    I’m going to try something a bit different next time. Lats aren’t really flexed in that pose. I want to try flexing them hard and having my hands end up almost in front of my body. Feels/looks better to me.

    Here’s a shot of my “bad” side as well. Ya know, the one that...sucks (right side quarter turn)
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  3. #33
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Looks like I forgot to flex it Lol
    I’m going to try something a bit different next time. Lats aren’t really flexed in that pose. I want to try flexing them hard and having my hands end up almost in front of my body. Feels/looks better to me.

    Here’s a shot of my “bad” side as well. Ya know, the one that...sucks (right side quarter turn)
    Looks much better than the previous pic.



    A lot leaner too.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  4. #34
    Registered User George2100's Avatar
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    07/28

    Hit some legs today. Keep in mind, I’m coming back from a couple injuries here. 6 months ago, I couldn’t even squat the bar...so, I’m happy with the progress!

    Today’s training:

    1. Single leg ext
    4x25@15

    2. Quad ext. -superset- Db RDL
    120x12. 90x12
    135x10. 90x10
    150x8. 90x8

    3. Lying leg curls -superset- rope pull through
    60x12. Same weight as
    75x10. Leg curls
    90x8

    4. Squats
    185x12
    205x10
    225x8

    5. Single leg calf raise
    3x15@25

    6. Bilateral calf raises
    3x20@90

    Abs: circuit- 3 rounds no rest
    20 hanging knee raise
    20 cruches
    20 twists
    Nutrition:
    Kcals 2200
    Protein 200g
    Carbs 170g
    Fat 80g

    Notes: recovering from torn MCL in left knee and SIJ dysfunction last year. Hence the exercise sequence (squats last). Couldn’t even squat the bar or get out of bed without pain 6 months ago. For squats, no more ATG. I stick with parallel or slightly above. Not going to risk anything until I’m on a proper bulk.
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  5. #35
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    Originally Posted by deltpecx View Post
    Looks much better than the previous pic.



    A lot leaner too.
    Ahh yeah, that one. No idea what I was doing with my arm sticking out like that
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  6. #36
    Registered User George2100's Avatar
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    07/29

    Today’s training: Arms plus a few exercises for weak points

    1. Close grip pulldowns -superset- face pulls
    150x15. 60x15
    165x12. 75x12
    180x10. 90x10

    2. Single arm side raise- single arm cable row
    25x15. 60x15
    30x12. 75x12
    35x10. 90x10

    3. Close grip bench press
    135x15
    155x12
    165x10

    4. Pushdowns -superset- overhead rope ext.
    45x12. Same weight
    60x10. /reps as push 75x8. Downs

    5. Db skull crushers
    25sx12
    30sx10
    30sx8

    6. Concentration curls
    25x12
    30x10
    35x8

    7. Spider curls
    15sx15
    20sx12
    25sx10

    8. Cable curls
    3x10@75 + triple dropset after last set

    9. Hammer curls -superset- bb wrist curls
    2x15@25s. 2x20@65

    10. Wrist roller
    2x 4 rounds @5lbs

    Nutrition:
    Kcals 2200
    Protein 200g
    Carbs 170g
    Fat 80g

    Notes: I stretch the working muscle in between each set for 15 seconds. Helps get a good pump. Rest no more than 60 seconds between sets.

    Total time: 1hr. 25min.
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  7. #37
    Registered User George2100's Avatar
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    07/30

    Today is my day off from training AND a refeed day. I typically train 3 days on/1 day off. My refeeds are always on my day off. This leaves me topped off for the first of three training sessions. I’m usually pretty depleted by day 3, so once day 4 rolls around, I’m ready for a high carb day!

    Today’s nutrition:
    Kcals 2505
    Protein 160g
    Carbs 320g
    Fat 65g
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  8. #38
    Registered User George2100's Avatar
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    07/31

    Spilled water all over my notebook today. Oops! Going to grab a new one tonight. Trained some chest/shoulders/back this morning. Supersets as usual. Taking a break from 3 days on/1 day off. I want a day off between back and legs. This has me training 3 out of 5 days instead of 3 out of 4 days. Decided not to drop cals this week, as I am in no rush to lean out more.

    Today’s nutrition:
    Kcals 2200
    Protein 200g
    Carbs 170g
    Fat 80g
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  9. #39
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Spilled water all over my notebook today. Oops! ...
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  10. #40
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    This is what I get for being old school and using pen and paper lol
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  11. #41
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    This is what I get for being old school and using pen and paper lol
    Hey! Old School I am.

    Pen and paper FTW!
    Batteries never die with them..hehe!

    I have a stack of training logs and food logs.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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  12. #42
    Registered User George2100's Avatar
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    07/02

    Today’s training (legs)

    1. single leg ext.
    4x25@15lbs

    2. Leg ext. superset Db RDL
    105x12. 90x12
    120x10. 110x10
    135x8. 130x8

    3. Lying leg curls superset pull through’s
    45x12. Same as leg curls
    60x10
    75x8

    4. Squats
    135x20

    5. Single leg calf raises
    3x16@45lbs

    6. 2 leg calf raise
    3x15@130lbs

    Abs: 1. hanging knee raise superset crunches
    3x30 each

    2. Twists 1x100 each side

    3. Superman’s 1x10

    Total time: 1 hr.

    Nutrition:
    Kcals 2200
    Protein 200g
    Carbs 125g
    Fat 100g

    Notes: might have to drop the squats until after my shows. Last leg session I worked up to a set of 8 at 225. Felt some SIJ discomfort. This week I went down to 135 for a set of 20...same deal. I’m going to sub them out for more single leg work until I’m on a proper bulk. Not worth the risk at this point.
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  13. #43
    Registered User George2100's Avatar
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    Originally Posted by deltpecx View Post
    Hey! Old School I am.

    Pen and paper FTW!
    Batteries never die with them..hehe!

    I have a stack of training logs and food logs.
    As do I...
    And a new one that I started today lol
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  14. #44
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Today’s training (legs)

    1. single leg ext.
    4x25@15lbs

    2. Leg ext. superset Db RDL
    105x12. 90x12
    120x10. 110x10
    135x8. 130x8

    3. Lying leg curls superset pull through’s
    45x12. Same as leg curls
    60x10
    75x8

    4. Squats
    135x20

    5. Single leg calf raises
    3x16@45lbs

    6. 2 leg calf raise
    3x15@130lbs

    Abs: 1. hanging knee raise superset crunches
    3x30 each

    2. Twists 1x100 each side

    3. Superman’s 1x10

    Total time: 1 hr.

    Nutrition:
    Kcals 2200
    Protein 200g
    Carbs 125g
    Fat 100g

    Notes: might have to drop the squats until after my shows. Last leg session I worked up to a set of 8 at 225. Felt some SIJ discomfort. This week I went down to 135 for a set of 20...same deal. I’m going to sub them out for more single leg work until I’m on a proper bulk. Not worth the risk at this point.
    Did legs today also.

    Do you do standing single leg leg curls?


    Warned you about squatting did I not, young padawan?

    Second day back in the gym.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  15. #45
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    Originally Posted by deltpecx View Post
    Did legs today also.

    Do you do standing single leg leg curls?


    Warned you about squatting did I not, young padawan?

    Second day back in the gym.
    You did warn me. You were right. Not worth it. Never done standing single leg curls. How would that be done without a machine?
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    Damn dude really mirin' out here

    Do you have a previous SIJ injury? How is your mobility routine? What do you do prior to squatting to get ready? I have a full mobility routine that you might want to consider after your show when you reintroduce squats

    Originally Posted by George2100 View Post
    You did warn me. You were right. Not worth it. Never done standing single leg curls. How would that be done without a machine?
    You could probably strap a kettlebell or weight to your calf with a rope and lift it that way. Never tried it, but have hooked my foot through my kettle bell for quarter/half extensions.
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    Originally Posted by TypeNirvash View Post
    Damn dude really mirin' out here

    Do you have a previous SIJ injury? How is your mobility routine? What do you do prior to squatting to get ready? I have a full mobility routine that you might want to consider after your show when you reintroduce squats



    You could probably strap a kettlebell or weight to your calf with a rope and lift it that way. Never tried it, but have hooked my foot through my kettle bell for quarter/half extensions.
    Ayyy thanks man! Yeah it’s a pre-existing injury. The joint is hypermobile, so mobility work makes it worse. It’s been fine for the past 6 months without squatting. I’d rather just stay away from them lol
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  18. #48
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    08/04

    today is an off day, just some light cardio and abs.
    Here is my training from yesterday:

    1. close grip pulldowns superset face pulls
    3x15/12/10 @165/180/195 3x15/12/10@60/75/90

    2. single arm side raises superset single arm cable shrugs
    3x15/12/10@25/30/35 3x15/12/10@60/75/90

    3. close grip bench
    3x15/12/10@135/145/155

    4. straight bar pushdowns superset overhead rope ext.
    3x12/10/8@45/60/75 3x12/10/8@45/60/75

    5. Db skull crushers
    3x12/10/8@25/25/25

    6. Concentration curls
    3x12/10/8@25/30/35

    7. Spider curls
    3x15/12/10@25/25/25

    8. cable curls
    3x8@75 + triple dropset

    9. cable reverse curls superset BB wrist curls
    2x20@30 2x20@75

    10. wrist roller
    5lbsx 5 rounds over
    5lbsx 5 rounds under

    Abs: hanging knee raises superset crunches
    3x30 each
    twists
    1x100 each side

    Nutrition:
    kcals 2200
    protein 225g
    fat 100g
    carbs 100g

    Total time: 1hr.
    Last edited by George2100; 08-07-2020 at 04:11 PM.
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  19. #49
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    08/07

    Been in and out of every office in the VA hospital this week lol. I guess I have some sort of pathogens attacking me and causing an autoimmune response. This has been going on most likely for years. I’ve been to some weird places....anyways, getting shredded and winning bodybuilding shows is no longer my top priority. Health is. I’m drastically changing my diet to mostly fruits, roots, cruciferous veggies, and lean meats. Lower protein/higher carbs. Lots of antioxidants, some fasting as well. Training...I’m switching back to a 1x per week frequency and lowering the volume for better recovery. Still getting after it though. Gotta stay hard.

    Today’s training: Arms

    1. Gladiator curls 25x10/30x10/35x10/45x12
    -superset-
    Decline CGBP 135x10/145x10/155x10/165x12

    2. Spider curls 25x10/35x10/35x10
    -superset-
    DB skull crushers 25x10/35x10/35x10

    3. Alt DB curls 35x10/45x10/45x10
    -superset-
    Overhead cable ext. 45x10/75x10/90x10

    Nutrition:
    Kcals 2200
    Protein 160g
    Fat 80g
    Carbs 210g

    Total time: 40mins
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  20. #50
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    08/08

    Today’s training: Shoulders

    1. Seated Db OHP 45x10/55x10/65x10/65x8

    2. Single arm side raise 25x12/30x12/35x10

    3. Seated side raise 15x12/20x12/20x12

    4. Incline reverse fly 15x15/15x15/15x12

    5. Facepulls 45x30/60x25/75x20

    6. Bb shrug(5 sec pause)2x10@135
    Superset
    Haney shrug 2x10@135

    Total time:50mins

    Nutrition:
    Kcals 2200
    Protein 165g
    Carbs 275g
    Fat 49g

    Notes: workout felt great today. Haven’t been able to Db OHP in years. Nothing crazy as far as weight, but I’m happy with it.
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  21. #51
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    Smile 08/09

    Sunday funday
    Off day from lifting. Took advantage of the nice weather and went for a nice little 6 mile hike!

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  22. #52
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    Smile 08/10

    Cleansing my own demons as I move toward the best version of myself!





    Training: chest/calves
    1. High incline Db press 45sx10/65sx10/85sx10/85sx8

    2. Low incline bb press
    135x10/165x10/185x8

    3. Flat Db twist press
    65x10/85x9/85x9

    4. Single leg calf raise
    4x10@45 each

    5. Standing calf raise
    3x10@190

    6. Feet elevated push ups
    1x50

    Total time: 43mins
    Nutrition:
    Kcals 2100
    Protein 158g
    Carbs 210g
    Fats 70g
    Last edited by George2100; 08-11-2020 at 06:22 AM.
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  23. #53
    Grandpa Yoda deltpecx's Avatar
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    The Shredz! The Shredz!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  24. #54
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    Originally Posted by deltpecx View Post


    The Shredz! The Shredz!
    Yes! I may make it after all!
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  25. #55
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by George2100 View Post
    Yes! I may make it after all!
    Doubt not!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  26. #56
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    08/11

    Training: Back

    1. Wide grip overhand pull-ups (strict)
    BW x 25/ BW x 15/ BW x 10

    2. Bent over DB rows
    90x10/110x10/130x10/150x10

    3. Close grip pulldowns
    180x10/ 210x10/225x10

    4. Wide grip cable rows
    150x10/180x10/195x10

    5. Inverted rows
    BW x 50

    Time: 37 mins

    Kcals 2100
    Protein 158g
    Carbs 210g
    Fats 70g

    Notes: went for a 2 mile run afterwards. Just really felt like doing it! I miss running
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  27. #57
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    08/12

    Training: 2 mile run and
    15 mins swim intervals in the ocean
    30sec on 30 sec off

    Calories:2200
    Protein 160g
    Carbs 275g
    Fats 51g

    This is honestly just my minimum intake. My activity level is very high and I’m already pretty lean. If I’m hungry, I eat.
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  28. #58
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    08/19

    It’s been a bit since I’ve updated. Been real busy with work/school/personal life. My body seems to be responding very well to the new diet. Along with this new diet, I’ve also been training a lot differently. With all the added carbs, Higher reps seem to work well. I’m also enjoying a high frequency approach.

    Training:
    1. db incline press: 5x15 @ 65lbs
    2. Pronated lat pulldown: 3x15 @ 210lbs
    2x10 @ 210lbs
    3. Incline Db curls: 5x15 @ 25lbs
    4. 2 mile run

    Diet:
    2200kcals
    140g protein
    275g carbs
    60g fats

    Physique update:
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  29. #59
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    Originally Posted by George2100 View Post
    ...

    Physique update:
    Yeah you are looking leaner maybe a bit fuller.


    Looks as if you got that side pose down.
    Looks so much better than the first pic of that side you posted.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  30. #60
    ... Raigs's Avatar
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    I’m in! I’m pretty much on the same macros less protein and more carbs.

    Nice physique you got!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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