ok guys, first pic in about 6 weeks. I really have been pounding in the food, and training as hard as hell. I have had some great training sessions with my partner (Frank Pinto, over 60 master competor) he has really pushed my lifts to the max. I do have some goals or shows im thinking about. This year the only show I would consider donig is the Iowa Pro/Am show in Novermber of this year. Its about 17 weeks away from today. Its a NQ show, and it would help me get some nice pub from RxMuscle, and MD. Next year, im planning on Jr.Nationals pretty much for sure.
In these pics im sitting right at 260lbs. (morning weight) I have put on some fat and water weight. But alot of it is good solid muscle weight. I feel pretty good, on what I have done with my back thickness, and width. Arms are coming up, even with a bum elbow that is a battle each chest, delt and tricep workout. Lots of pain, on tricep day, and I cant push the weight like I would like on tricep presses, pushdowns or extensions. So I have been doing more volume, with lots of reps, forcing the blood into the muscle.
For back day, I have been focusing on deadlifts (rack) and heavy ass rows, hammer, db one arm. For width im doing hammer pulldowns, very strict but heavy. Rep range is in the 10-15, doing rest pauses, forced reps, and negative training.
Chest day, has been a battle, becasue of my elbow pain. So I start out with a fly movement. Like DB flat flays, then go into a smyth press (flat to my neck) then a machine fly or cable crossovers. Lots of drop sets, rest puases, and going slower on my negative to get my chest to grow. I honestly cant push a crapload of weight for chest cause of my elbow. But I have found ways to work around it.
Delt day is simular in that I do crapload of laterals, cable laterals, upright rows, ect, ect. D.B. Front raises work great to for my delts as I have noticed some good growth with donig side laterals (cable or d.b.) then move on to wide grip upright rows, to d.b. front raises before doing any type of presses for shoulders. Most of the time it would be behind the neck presses to keep weight down, and not to bother my elbow.
Biceps ofcourse just are trained with d.b. standing curls, standing cable curls, d.b. pin wheel curls (my favorite) and preacher curls. Tricep's are done with light pushdowns to warm up my elbow, then a machine overhead extension (going lighter and working my way up in weight). Then finish with d.b. kickbacks. All reps are in the 20 plus range.
Legs have been fun this year. I have no pain in my knee's and I have been doing lots of squats (in smythe or max rack) leg presses, leg extensions for quads. Hams are doing with lying leg curls, and stiff leg deads. All reps in the 15-25 range, as I have found my legs grow better with higher reps, but heavy high reps.
next post I'll go over my diet
In these pics im sitting right at 260lbs. (morning weight) I have put on some fat and water weight. But alot of it is good solid muscle weight. I feel pretty good, on what I have done with my back thickness, and width. Arms are coming up, even with a bum elbow that is a battle each chest, delt and tricep workout. Lots of pain, on tricep day, and I cant push the weight like I would like on tricep presses, pushdowns or extensions. So I have been doing more volume, with lots of reps, forcing the blood into the muscle.
For back day, I have been focusing on deadlifts (rack) and heavy ass rows, hammer, db one arm. For width im doing hammer pulldowns, very strict but heavy. Rep range is in the 10-15, doing rest pauses, forced reps, and negative training.
Chest day, has been a battle, becasue of my elbow pain. So I start out with a fly movement. Like DB flat flays, then go into a smyth press (flat to my neck) then a machine fly or cable crossovers. Lots of drop sets, rest puases, and going slower on my negative to get my chest to grow. I honestly cant push a crapload of weight for chest cause of my elbow. But I have found ways to work around it.
Delt day is simular in that I do crapload of laterals, cable laterals, upright rows, ect, ect. D.B. Front raises work great to for my delts as I have noticed some good growth with donig side laterals (cable or d.b.) then move on to wide grip upright rows, to d.b. front raises before doing any type of presses for shoulders. Most of the time it would be behind the neck presses to keep weight down, and not to bother my elbow.
Biceps ofcourse just are trained with d.b. standing curls, standing cable curls, d.b. pin wheel curls (my favorite) and preacher curls. Tricep's are done with light pushdowns to warm up my elbow, then a machine overhead extension (going lighter and working my way up in weight). Then finish with d.b. kickbacks. All reps are in the 20 plus range.
Legs have been fun this year. I have no pain in my knee's and I have been doing lots of squats (in smythe or max rack) leg presses, leg extensions for quads. Hams are doing with lying leg curls, and stiff leg deads. All reps in the 15-25 range, as I have found my legs grow better with higher reps, but heavy high reps.
next post I'll go over my diet
