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View Full Version : Run for the Roses - 17 weeks till the Kentucky Derby show



Firedrake
01-02-12, 11:51 am
On April 28th, I'm stepping onstage again in Louisville, Kentucky, aiming for the sword that's the trophy for winning my class, and maybe another for Masters Overall.

My prep is being handled by Steve Poynter, who owns Poynter's Iron Pit, where I train, and runs fitnesspoynters.com. He trained, at a distance, the two people who won the Bodybuilding.com Transformation Challenge LAST year!

It's a different sort of workout than I'm used to, and will change every couple of weeks. We start with relatively heave 6-8 rep moves, with the addition of a circuit of 5 different abs exercises for 4 rounds, then cardio, and he gets REAL inventive with the cardio.

I'll let you know how the first day went in a couple of hours.

BryanSmash!
01-02-12, 1:32 pm
Good luck Jim, get after it!

DANO
01-02-12, 1:42 pm
In for the run!

Phil800101
01-03-12, 5:44 am
You know I'm down for this!

smoothballer
01-03-12, 1:01 pm
Good Luck Bud

C.Coronato
01-03-12, 2:52 pm
Awesome Jim! I am glad to see you are stepping back up there!

Firedrake
01-03-12, 8:04 pm
Good luck Jim, get after it!

On it like white on rice!


In for the run!

It's gonna be a wild one!


You know I'm down for this!

Always glad to have you along.


Good Luck Bud

Thanks!


Awesome Jim! I am glad to see you are stepping back up there!

Oh, you couldn't keep me off long. The only reason I didn't enter Kentucky Muscle in November was I wasn't emotionally ready to start prep back in July, and I was having too much fun putting on mass. Now, I'm ready to fly! I'll be hitting the Derby show, then the Vulcan Classic in Birmingham 4 weeks later, on May 26th, because my family wants to see me compete.

This is a completely new sort of breakdown for me -- I haven't done more that a bodypart once a week since I got back in the gym in 2008. Here, there are "push" and "pull" days, with at least one extra day of just cardio thrown in.

So, it begins:

Smith Squat: Bar x 10, Bar x 10 (WU) 35/s x 10, 45/s x 8, 65/s x 8, 70/s x 8 . . . I'll probably get back up to 90/s by next Monday, if not this Thursday.

Leg Press: 3pps x 15, 5pps x 8, 5p+10 x 8, 5p+20 x 8, 5p+25 x 8, 5p+25 x 8 . . . I'll probably go ahead with 6pps x 8 on Friday

Barbell Bench Press: Bar x 15, 95 x 10 (WU), 135 x 8, 155 x 8, 165 x 7 . . . I haven't done flat bench in months, and with the problems with the right shoulder, I was still worried. The shoulder -was- the limiting factor, but it was better than I expected.

Incline Barbell Bench Press: Bar x 10, 95 x 8, 135 x 8, 135 x 7, 155 x 6 . . .again, the shoulder's the problem, in that same damn spot.

Military Press: 45 x 8, 45 x 6, 45 x 8 . . . I haven't tried to do these since the back surgery, and it shows. My form is crap, my balance sucked, and I was more worried for that than the pressing.

Seated Side Lateral Raises: 25 x 8, 25 x 8, 25 x 8

Skullcrushers: 90 x 15, 110 x 10, 135 x 8, 135 x 8

Leg Press Calf Raises: 3pps x 12, 3pps x 12, 3pps x 15

Standing Calf Raises: 250 x 15, 260 x 15, 260 x 15

Abs/Core
Bosu Ball Crunch: 20 x 4 (done a different way than I'm used to, going ALL the way back for a stretch, and crunching from the top of the abs to the bottom -- NASTY!
Weighted Oblique Cable Crunch: 90 x 15-20 x 4 sets, each side
KneeUps Off Bench: 20-25 x 4
Hyperextensions: 15 x 4

Cardio:
Treadmill, 5 min. @ 3.5 mph, no incline
Treadmill, 2 min. @ 3.5 mph, 12 incline
Bike, 2 min., as fast as possible
Bike, 3 min., highest resistance
Bike, 1 min, as fast as possible
Treadmill, 3 min. @ 3.5 mph, 12 incline
Bike, 2 min., cruising speed.
Treadmill, 10 min., @ 3.5 mph, no incline

. . . I'll be working up to an hour with this basic pattern, wearing my "Kutting Weight" suit. I'll be adding in things like battling ropes, sledgehammer/tire, low crawls, and whatever else Steve can come up with, as things go along.

I was flat wrecked. THEN I had the ineffable joy of it taking over an hour to drive 13 miles home thanks to sudden heavy snow, when there'd been nothing all day.

deanna7272
01-03-12, 8:20 pm
I'm in!!!

Firedrake
01-03-12, 9:04 pm
I'm in!!!

Welcome!

Well today was the first "Pull" day of the new routine. I should point out that I started out with a migraine at 5 this morning, and was so sore I had a hard time moving after yesterday's ab/cardio torture on top of everything else.

To work!

Rack Deads (2d pin) Bar x 10, 95 x 10 135 x 10 (wu), 185 x 8, 205 x 8, 225 x 8, 275 x 8 . . . hmmm . . . I think I can start the work sets at 225 next week.


Stiff Leg Deadlifts: 135 x 10, 155 x 10 (wu), 155 x 10, 185 x 8, 205 x 8

Lying Leg Curls:60 x 8, 60 x 8, 60 x 8

Nautilus Xpload Pulldowns: 230 x 10, 250 x 8, 270 x 8, 270 x 9

T-Bar Rows -- using a platform-based armature that doesn't balance well for me: 90 x 12 (wu), 135 x 8, 155 x 8, 155 x 8 . . . back to putting a bar on the floor in a corner with chains on one end.

Barbell Curls: 85 x 8, 90 x 8, 85 x 8

Incline DB Curls: 20 x 10, 25 x 9, 25 x 9, 25 x 8

Abs/Core:
Bosu Ball Crunches: 15 x 4
Hanging Leg Raises 15 x 4
Weighted Cable Oblique Crunches: 15 x 4
Seated Kneeups off Bench: 20 x 4
Decline Twists: 15 x 4

Cardio: Much the same pattern as yesterday, throwing in battling ropes and the elliptical trainer.

I'm flippin' wiped! But, I'm down 2 lbs. already (yeah, I know it's likely all water . . .)

Phil800101
01-03-12, 9:06 pm
Sick work my man!

Brightblade
01-04-12, 11:19 pm
Looking good brother! Im down for the haul. Just got back onto the forum and figured this was as good a place as any to start!

Firedrake
01-05-12, 10:45 pm
Sick work my man!

Thanks!


Looking good brother! Im down for the haul. Just got back onto the forum and figured this was as good a place as any to start!

Glad to see it! Stay in touch!

Well, I didn't get my extra cardio or abs in yesterday. We wound up having to have one of my fiancee's cats put to sleep, and though the little shits annoy me, she loves 'em, and this one had been with her since 1998.

Got back there today, though, and kicked ass, but the right shoulder is giving me fits on pressing motions. Anyone got ay suggestions?

Today -- "push" day:

Hack Squats: Ass to ankles: Machine x 10, x 10, x 10, 45/s x 10 (wu), 55/s x 8, 65/s x 8, 65/s x 8, 75/s x 6

Leg Presses: 4pps x 12, 4p+25 x 10. 5pps x 10, 5p+25 x 10, 6pps x 8 . . . kick it up again Monday.

Incline BB Bench: 95 x 10, 135 x 8 -- right shoulder was effin' screaming. Gotta figure this out.

HS Improvised Incline Bench: 25/s x 15, 45/s x 12, 70/s x 10, 75/s x 8, 75/s x 6, 70/s x 7

DB Flat Bench: 40 x 10 (wu) 40 x 10, 50 x 6, 50 x 7, 50 x 4 -- right shoulder gave way again.

Military Press: 45 x 8 x 4 . . . Balance is the big issue, but it was better today than Monday.

Standing DB Laterals: 20 x 10, 25 x 10, 30 x 8, 30 x 7 . . . as long as I keep these as straight-arm laterals, and DON'T come to the front, these are okay.

Overhead Two-Hand DB Extensions: 40 x 10, 50 x 8, 50 x 8, 50 x 6

Triceps Pressdowns: 90 x 15, 120 x 10, 140 x 10, 160 x 8, 160 x 7

Abs/Core: 4 circuits, non-stop
Bosu Ball Crunches:15-20
Weighted Oblique Cable Crunches: 15-20
Knee Ups off bench: 20-25
Decline Medicine Ball Twists: 15 with 10 lb. Medicine Ball -- my warmup pants kept sliding off as I came off the bench, though, so I looked like I was a refugee from "the 'hood", they were hanging so low.

Cardio:
Bike, 5 min. at 3.5 mph, no incline
Bike, 2 min. at 3.5 mph, 12 incline
Bike, 5 min. at 3.5 mph, no incline
Bike, 2 min. at 3.5 mph, 12 incline
Bike, 2 min., as fast as possible
Battling Ropes, 1 min - 30 sec. vertical, 30 sec. horiz.
Planks, 30 sec., 30 sec.
Battling Ropes, 1 min - 30 sec. vertical, 30 sec. horiz.
Bike, 5 min. cruise
Treadmill, 10 min., 3.0 mph, no incline

. . . laying on the floor, 15 min. <grin>

DANO
01-05-12, 11:37 pm
ONLY 15min of floor lying??!?! -Slacker! haha ... Great work Jim.

Phil800101
01-06-12, 1:58 am
Killer!

rob_in_korea
01-11-12, 4:54 am
Outstanding workouts Jim.

-Rob

BryanSmash!
01-11-12, 6:46 am
Nice job on the battle ropes, that shit is tough!

Mr. Dead
01-11-12, 6:45 pm
What's a goin' on in here...???

Xander
01-12-12, 4:28 pm
I'm in. Good luck to you.

Firedrake
01-12-12, 10:18 pm
ONLY 15min of floor lying??!?! -Slacker! haha ... Great work Jim.

Yeah, well. I went home, ate, and fell asleep early. <grin>


Killer!

Thanks.

Friday, January 6: "Pull" day

Rack Deads (2d pin): Bar x 10, 95 x 10, 135 x 10 (wu), 225 x 10, 275 x 8, 315 x 6

Seated Leg Curls: 120 x 10, 130 x 8, 140 x 8, 150 x 8

Good Mornings: (I haven't done these since before the back surgery) Bar x 12, 95 x 10, 115 x 8, 115 x 6

Pulldowns: 230 x 10, 250 x 10, 270 x 8, 290 x 8

Bent Over BB Rows: 135 x 10, 175 x 8, 185 x 6, 205 x 8, 205 x 8

BB Shrugs: 225 x 10, 315 x 10, 375 x 8, 395 x 6

1 Arm Preacher Curls: 25 x 8, 30 x 8, 35 x 6

Standing DB Curls: 30 x 10, 35 x 10, 35 x 9

Abs: Bosu Ball Crunches, Weighted Cable Oblique Crunches, Rope Handle Cable Crunches, Seated Kneeups, Decline Medicine Ball Twists. 5 cycles of 15-20 reps

Cardio -- Bike, Treadmill, Heavy Bag, Prowler, Ropes

Firedrake
01-12-12, 10:22 pm
A bunch of different ab exercises and cardio, all in the "Kutting Weight" suit. Whatever I could think of. Both the gym owner and another guy were there doing the same thing.

With these results: https://www.facebook.com/photo.php?fbid=10150474495508983&l=1fe1f35ebf

and

https://www.facebook.com/photo.php?fbid=10150474495583983&l=3715d9c5e8

Firedrake
01-12-12, 10:43 pm
Push Day:

Smith Squats: Bar x 10, Bar x 10, 45/s x 10, 70/s x 10, 80/s x 8, 90/s x 6, 110/s x 4 . . . the trainer gave me shit, though for only getting within 4" of parallel. At least he keeps me honest.

Leg Presses: 4pps x 15, 5pps x 10, 6pps x 6, 6p+10 x 8, 6p+10 x 6 . . . he bitched at me here, too, for not going deep enough.

Incline Bench Press: Bar x 15, 95 x 12, 135 x 10,155 x 8, 155 x 6, 155 x 4

BB Flat Bench Press: Bar x 15, 135 x 12, 155 x 10, 185 x 8, 185 x 6, 185 x 4

Standing Military Press: Bar x 12, 65 x 4, Bar x 10, Bar x 10 -- between my shoulder and my balance, I'm still no good at these.

Standing DB Laterals: 20 x 12, 25 x 10, 25 x 8, 25 x 8

Hammer Strength Skullies: 110 x 15, 135 x 12, 135 x 10, 135 x 10

Overhead Two-Hand DB Extension: 45 x 15, 60 x 12, 70 x 10, 70 x 10, 70 x 10

Abs/Core:
Ball Crunch: 20-25 reps x 4 sets
Weight Oblique Cable Crunches: 90 x 25, 110 x 20, 120 x 15, 120 x 20, 120 x 30
Seated Kneeups off Bench: x25, x 20, x 20, x15
Decline 8 lb. Ball Twists: x15, x 20, x 15, x 15
Hyperextensions: 15 reps x 4 sets

DANO
01-12-12, 10:44 pm
Looking good Jim! How is the skin around the midsection? I remember the issue you had last time.

Firedrake
01-12-12, 11:02 pm
Looking good Jim! How is the skin around the midsection? I remember the issue you had last time.

Oh, it's still going to be an issue, because I haven't been able to afford the surgery, but my trainer has some ideas for minimizing it.

Rack Deadlifts: Bar x 10, 115 x 10, 155 x 12(wu), 245 x 8, 295 x 10, 335 x 7 [color=yellow]PR![/color/

Straight Leg Deadlifts: 185 x 10 (wu), 225 x 10, 245 x 10, 265 x 8

Leg Curls: 70 x 10, 70 x 8, 70 x 7, 50 x 6 . . . I get very frustrated with my leg strength. Everything else has come up so well, I just don't feel it's been as effective.

Wide Grip Pulldowns: 250 x 10, 270 x 10, 290 x 10, 310 x 8 -- full range, elbows down, lats spread

T-Bar Rows: 90 x 15, 135 x 12, 180 x 10, 225 x 8, 235 x 8 [color=yellow]PR![/color/

BB Curls: 75 x 10 (wu), 85 x 8, 95 x 8, 95 x 7, 105 x 6

Incline DB Curls: 30 x 10, 30 x 10, 30 x 10

Abs/Core -- pretty much the same as yesterday

Cardio: 50 minutes of all sorts of HIIT shit <grin> Heart pounding, breath gasping, sweat rolling off of me.

Firedrake
01-12-12, 11:12 pm
She died 44 years ago today, because she refused to go to the doctor soon enough to catch her ovarian, colon and lung cancer.

So, in the "not going gently into this good night theme of the day", another push day:

Hack Squats: Machine x 15, 25/s x 12, 45/s x 10 (wu), 70/s x 9, 80/s x 7, 80/s x 6 . . . all ass to ankles

Leg Press: 4pps x 15, 5pps x 12, 5p+25/s x 9, 5p+25/s x 8, 5p+25/s x 6 . . . okay, coming down lower . . .

Incline BB Press: SUCKED! Bar x 15, 95 x 10, 135 x 4 (fail), 95 x 8, 105 x 8, 105 x 6 . . . shoulder fucked up again, in spite of having been worked on by my massage therapist for over an hour.

Flat DB Press: 50 x 8, 50 x 6, 45 x 10, 45 x 10

Standing Military Press: Bar x 10 x 3 sets -- I might just be able to add some weight next time.

Standing Side Lateral DB Raises: (done holding on to the power rack, one side at a time) 25 x 8, 30 x 8, 30 x 8

Overhead Two-Hand DB Extensions: 60 x 10 (wu), 70 x 8, 70 x 8, 70 x 7

Triceps Pressdowns (Straight Bar): 140 x 12, 160 x 10, 160 x 10

Abs and Cardio -- pretty much the same as the last few days, though the cardio's going up soon.

DANO
01-12-12, 11:59 pm
way to channel that negitive energy into something positive.

Phil800101
01-13-12, 8:46 am
Awesome sessions my man, keep up the great work!

firsthorseman97
01-13-12, 12:29 pm
Consider me subbed. Glad to see you're stepping back up on the stage.

Firedrake
01-14-12, 11:08 am
way to channel that negitive energy into something positive.

Thanks!


Awesome sessions my man, keep up the great work!

Doin' my best, bro -- 15 weeks from tomorrow I'll be onstage.


Consider me subbed. Glad to see you're stepping back up on the stage.

Glad to see you here! It's been awhile. Coming to the Arnold?

So: a pull day . . .

Rack Deads: Bar x 15, 135 x 12, 225 x 10, 225 x 10, 295 x 10, 315 x 8, 335 x 6

Seated Leg Curls: 120 x 12, 140 x 10, 160 x 8, 160 x 8

Bent Over BB Row: 135 x 12, 185 x 8, 225 x 8, 225 x 7

Good Mornings: Bar x 15, 95 x 8, 105 x 8, 105 x 6

Shrugs: 225 x 15, 315 x 12, 365 x 10, 385 x 8, 405 x 6, 405 x 4 . . . . gettin' there

Standing DB Curl: 25 x 8, 30 x 8, 35 x 8, 35 x 6

Preacher Bench BB Curls: 65 x 10, 75 x 8, 75 x 8, 75 x 8, 75 x 9

. . . I had to beg off on abs and cardio both because of the weather and running MUCH later than usual (It was after 6 before I left, and my blood sugar was dropping)

Phil800101
01-14-12, 12:21 pm
Strong session bro!

firsthorseman97
01-16-12, 10:07 am
Yeah, I'll be at the Arnold. 7 years in a row.

Firedrake
01-17-12, 10:29 am
Strong session bro!

Thanks!


Yeah, I'll be at the Arnold. 7 years in a row.

Cool! It's been too damn long.

So, Saturday I donned both layers of the neoprene sweats, and took myself off for extra cardio and abs/core.

Bosu crunches, weighted oblique crunches, dragon flags, hanging leg raises, reverse hypers, rope crunches, decline twists and knee ups. 5 or 6 cycles of between 15-20 reps each.

Then treadmill, bike, heavy bag and ropes for close to an hour.

Can we say "wiped"? Knew ya could.

Today was the first "push" day of the 2d phase of pre-contest. Warmup, 3 heavy sets of 3-5, then one lighter set of 25.

Smith Squats: Bar x 15, 25/s x 12, 45/s x 10 (w/u) 70/s x 6, 80/s x 5, 90/s x 4 10/s x 25 (I'll go up on Thursday)

Leg Presses: 3pps x 10, 5pps x 10 (w/u) 5p+25 x 8, 6pps x 6, 6p+10 x 5, 6p+10 x 5, 3p+25 x 25 (I'll go up Thursday)

Flat Bench Press: Bar x 15, 135 x 8 (w/u), 185 x 6, 205 x 5, 225 x 1 (oh, well) 95 x 25

Incline Bench Press: Bar x 10 (w/u), 95 x 7, 115 x 5, 135 x 3, 65 x 25 (shoulder was 'effin screaming!)

Seated Smith Military Press: 10/s x 15, 25/s x 12, 45/s x 8, 55/s x 6, 65/s x 6, 65/s x 4, 20/s x 25

DB Side Lateral Raises: 20 x 10 (w/u), 25 x 6, 30 x 6, 35 x 4 (CRAP! I have o do SOMEthing about the damn shoulder!)

Close Grip Bench: 25/s x 10, 35/s x 6 45/s x 5, 55/s x 5, 25/s x 25

Dips - Triceps focused. 10, x8, x 6, x7 . . . . I'll do better

Moving On: Abs -- Bosu Ball Crunches, Weighted Oblique Cable Crunches, Hanging Leg Raises, Decline 8 lb Medicine Ball Crunches.

Cardio - Treadmill -- 5 min. @3.5mphi 2 min @ 12 incline, then back to a walk -- 3 times through there are new tortures devised for tomorrow.

Phil800101
01-17-12, 11:07 am
Solid work Jim!

DANO
01-17-12, 11:21 am
The rack and iron maiden have nothing on your torture buddy! <grin> Keep at it, and take care of that shoulder, we din't want you getting injured.

BryanSmash!
01-17-12, 6:05 pm
Nice work Jim, why not drop that incline BB press for some DBs?

Firedrake
01-17-12, 10:29 pm
Solid work Jim!

I swear, bro, sometimes I think you LIVE online . . . when do you go to the gym? <grin> Thanks!


The rack and iron maiden have nothing on your torture buddy! <grin> Keep at it, and take care of that shoulder, we din't want you getting injured.

Oh, you haven't seen what's coming up down the road: 23, 30, and 50-rep sets, giant sets and dropsets, as things get closer. These 25 reps after 3 sets of 3-5 are nothing!

So: today's "Pull" Day:

Rack Deads (2d Pin - I'm going to try 1st pin on Friday): Bar x 15, 135 x 5 (wu), 275 x 6, 295 x 5, 315 x 5, 135 x 25 (too easy -- I can go up on Friday)

Seated Leg Curls: 60 x 10 (wu), 160 x 6, 170 x 6, 180 x 6, 100 x 25 . . . Steve corrected my form a bit on these -- I was sitting too far back, limiting the range of motion)

Good Mornings: Bar x 10 (wu), 95 x 8, 115 x 6, 135 x 6, 65 x 25 . . . still getting the hang of these -- Steve had me put the "safety" bars high enough to catch the bar safely if I fell forward. Good call. I didn't, but came close.

Bent Over BB Rows: 135 x 10, 225 x 10 (wu), 245 x 8, 265 x 5, 265 x 3, 135 x 30 (go up next time)

Underhand Pulldowns: 160 x 6, 170 x 6, 180 x 6, 190 x 5, 100 x 25 (can probably go up next time)

Barbell Curls: 75 x 8, 85 x 6, 95 x 5, 105 x 4, 45 x 25 (up next time)

Preacher Bench Curls: 75 x 8, 85 x 6, 85 x 5, 85 x 5, 45 x 25 (elbow was killing me)

Abs/Core:
Bosu Ball Crunch: 15-20 reps x 4 sets
Weighted Oblique Cable Crunches: (115 lbs.) 15-20 x 4
Kneeups: 15-20 x 4
Decline 8 lb. Medicine Ball Crunches: 10-15 z 4 (almost lost it, and fell backwards down the bench a couple of times)
Planks: 30 sec. x 4

Cardio:
Prowler + 50 lbs., 3 trips up and back, alternated with
Tire & Sledge: 30 strikes to each side x 3, and
Heavy Bag strikes: 30 second "rounds" x 3

Bike x 10 minute and an even pace
Treadmill x 16 minutes: 5 min. Walking, 2 min climbing a "12" incline, 1 minute sprint x 2

. . . . VERY done . . .

Phil800101
01-18-12, 2:27 am
Killer!

Lol, well, I'm still unemployed, don't have much shit to do otherwise, and I tend stay up late. So yeah, I pretty much do live online, ha ha.

Firedrake
01-19-12, 11:11 pm
Nice work Jim, why not drop that incline BB press for some DBs?

Funny you should mention -- did that very thing today.


Killer!

Lol, well, I'm still unemployed, don't have much shit to do otherwise, and I tend stay up late. So yeah, I pretty much do live online, ha ha.

Yeah, and I live in a small town in Kentucky, have no social life, and work online . . . why don't I post more?

So: Push Day the Second for the week:

Hack Squats: Sled x 10, 80/s x 6, 90/s x 3 (thought I was going to lose it . . .), then 90/s x 6 <WTF?>, 10/s x 30

Leg Press: 3pps x 15, 5pps x 8, 5p+25 x 8, 6pps x 8 (trying hard to go deeper on these), 3pps x 26

Incline DB Press: 40 x 10 (wu), 45 x 5, 50 x 5, 50 x 3, 25 x 30 (go up next time)

Flat Bench Press: Bar x 20, 95 x 12 135 x 8 (wu), 185 x 6, 205 x 5, 205 x 4, 115 x 25

Military Smith Press: Bar x 20, 35/s x 10, 55/s x 8, 65/s x 5, 65/s x 6, 25/s x 25

Seated Side Lateral Raises: 10 x 15 wu, 25 x 8, 30 x 5, 35 x 5, 35 x 4, 20 x 25

OH DB Extensions: 45 x 15 wu, 70 x 8, 80 x 5, 85 x 3, 40 x 25

Bench Dips: x 20

Skullies: 90 x 10, 115 x 10, 135 x 5, 135 x 6, 135 x 4 90 x 25

Abs Circuit:
Bosu Crunches: 20 x 4
Weighted Oblique Cable Crunches: 115 x 15-20 x 4
Hanging Leg Raises: 10-15 x 4
Seated Knee Ups: 15-25 x 4

Cardio:
Battle Ropes, Heavy Bag, Treadmill

Wingman
01-19-12, 11:17 pm
Good stuff so far man. KEep trucking, cannot wait to see you in March.

Phil800101
01-20-12, 1:49 am
Nice work!

Chase "BIG COUNTRY" Browning
01-20-12, 2:32 am
Hey Jim, whats the diet lookin like?

BryanSmash!
01-20-12, 4:14 pm
Nice work Jim, hope the shoulder feels better!

Firedrake
01-20-12, 10:46 pm
Good stuff so far man. KEep trucking, cannot wait to see you in March.

Thanks! Well, I'm down 16 lbs. since Christmas, if that tells you anything.


Nice work!

Thanks.


Hey Jim, whats the diet lookin like?

6 or so meals a day. Lots of protein, low-ish carbs (the usual: oatmeal, rice, sweet potato), lots of veggies, the occasional piece of fruit early in the day, and a casein shake before bed. An interesting twist for me is the gummi bears right after the workout, to cause an insulin spike before I have my PWO shake.


Nice work Jim, hope the shoulder feels better!

Getting there. It mostly only really hurts at night and on pressing movements to the front, and only some of those. It's weird. I have no trouble with DB Bench Presses -- but getting the weight UP there sucks. I can handle military presses, if I don't push the bar too far forward, so I stay in the Smith with them. Flat Bench works better than incline bench. Side laterals CAN be okay, but front laterals suck. I had a deep tissue massage today, and will be getting a TENS unit on Monday, so let's see what happens.

Today was my second "Pull" day of the week, with a couple of differences.

Rack Deadlifts: Dropped to the first pin today. Got 135 x 10, 225 x 8 wu, then 275 x 6, 295 x 4, 295 x 5, and 135 x 25 . . . just to show the change - in January, I couldn't get DOWN to the first pin without half falling over, and 265 off the THIRD pin only got me 3 reps.

Seated Leg Curls: Changed the seat position a bit today for better range of motion 160 x 10, 170 x 5, 180 x 5 (sloppy - not full range), 170 x 5, 110 x 25

Stiff Leg DB Deadlifts: 45 x 8, 55 x 6, 65 x 6, 75 x 6, 75 x 5, 35 x 25

Bent Over BB Rows: 225 x 5, 225 x 5, 225 x 5, 135 x 30

Close Grip Pulldowns (I'd never done these with a V-Bar before): 60 x 15, 100 x 10 (wu), 170 x 7, 180 x 6, 190 x 5, 120 x 25

DB Curls: 30 x 5, 35 x 5, 40 x 4, 15 x 30

Machine Preacher Curls: 50 x 8, 60 x 6, 60 x 5, 60 x 5, 20 x 25

Ab circuit of Bosu Crunches, Weighted Cable Crunches, Seated Kneeups, Hyperextensions and Hanging Leg Raises.

. . . had to blow off cardio to get to the massage in time. More for tomorrow! (Oh, Boy!)

Phil800101
01-21-12, 12:19 am
Good shit my man! That's some awesome progress with the rack pulls.

BryanSmash!
01-21-12, 8:57 am
Thats some good progress Jim!

Solid Dreams
01-21-12, 9:22 am
Thanks! Well, I'm down 16 lbs. since Christmas, if that tells you anything.



Thanks.



6 or so meals a day. Lots of protein, low-ish carbs (the usual: oatmeal, rice, sweet potato), lots of veggies, the occasional piece of fruit early in the day, and a casein shake before bed. An interesting twist for me is the gummi bears right after the workout, to cause an insulin spike before I have my PWO shake.



Getting there. It mostly only really hurts at night and on pressing movements to the front, and only some of those. It's weird. I have no trouble with DB Bench Presses -- but getting the weight UP there sucks. I can handle military presses, if I don't push the bar too far forward, so I stay in the Smith with them. Flat Bench works better than incline bench. Side laterals CAN be okay, but front laterals suck. I had a deep tissue massage today, and will be getting a TENS unit on Monday, so let's see what happens.

Today was my second "Pull" day of the week, with a couple of differences.

Rack Deadlifts: Dropped to the first pin today. Got 135 x 10, 225 x 8 wu, then 275 x 6, 295 x 4, 295 x 5, and 135 x 25 . . . just to show the change - in January, I couldn't get DOWN to the first pin without half falling over, and 265 off the THIRD pin only got me 3 reps.

Seated Leg Curls: Changed the seat position a bit today for better range of motion 160 x 10, 170 x 5, 180 x 5 (sloppy - not full range), 170 x 5, 110 x 25

Stiff Leg DB Deadlifts: 45 x 8, 55 x 6, 65 x 6, 75 x 6, 75 x 5, 35 x 25

Bent Over BB Rows: 225 x 5, 225 x 5, 225 x 5, 135 x 30

Close Grip Pulldowns (I'd never done these with a V-Bar before): 60 x 15, 100 x 10 (wu), 170 x 7, 180 x 6, 190 x 5, 120 x 25

DB Curls: 30 x 5, 35 x 5, 40 x 4, 15 x 30

Machine Preacher Curls: 50 x 8, 60 x 6, 60 x 5, 60 x 5, 20 x 25

Ab circuit of Bosu Crunches, Weighted Cable Crunches, Seated Kneeups, Hyperextensions and Hanging Leg Raises.

. . . had to blow off cardio to get to the massage in time. More for tomorrow! (Oh, Boy!)

It's great to see how you're changing just from a year ago. Good luck, Jim, I'm sure you're going to nail this contest to the wall!

Firedrake
01-22-12, 8:54 pm
Good shit my man! That's some awesome progress with the rack pulls.

Part of it, I admit, was getting over my fear of falling over and getting the rest of the posterior chain pulling together


Thats some good progress Jim!

Thanks! I'd really like to get back to pulling from the floor.


It's great to see how you're changing just from a year ago. Good luck, Jim, I'm sure you're going to nail this contest to the wall!

That's the plan -- I want both the Over 50s and the Masters Overall!

So, trying to peel down, I'm doing more abs and cardio weekends. This was Saturday:

All swaddled up in my “Kutting Weight” suit.

Abs: 5 rounds: Bosu Ball Crunches, Oblique Cable Crunches, Band Crunches, Knee Ups, Decline Medicine Ball Crunches

5 min., Treadmill, 3.5 mph
3 circuits: Ropes, Heavy Bag, Reverse Hypers
10 min., Bike
3 more rounds of Ropes, Bag and Reverse Hypers
16 min Treadmill: 5 min. walk 3.5 mph, 6 incline; 2 min., 12 incline, 1 min. – 2 rounds.

Phil800101
01-22-12, 10:46 pm
Brutal!

Firedrake
01-24-12, 10:58 pm
Brutal!

Oh, it was . . . but I keep pushing to make it more -- next Saturday, I'll add either my leg weights or the weight vest on the treadmill . . . but probably NOT the full 80 lbs. in the vest (yet).

Monday's "PUSH" Day:

Smith Squats: Bar x 10, 45/s x 10 wu, 70/s x 7, 90/s x 6, 90/s x 4, 25/s x 25

Leg Press: 3pps x 10, 5pps x 10, 6pps x 10 wu, 6pps x 8, 6pps x 6, 6pps x 5, 4pps x 25

Flat Bench Press: Bar x 15, 135 x 10 wu, 185 x 6, 225 x 3, 225 x 3, 105 x 25

Incline BB Bench Press: Bar x 10 wu, 135 x 6, 155 x 4, 155 x 4, 85 x 25

Smith Machine Military Press: 25/s x 15, 45/s x 10, 55/s x 8 wu, 65/s x 8, 65/s x 6, 65/s x 5, 25/s x 25

Lateral DB Raises: 30 x 5, 35 x 5, 35 x 5, 20 x 25

Close Grip Bench Press (Hammer Variant): 25/s x 15, 45/s x 10, 55/s x 5, 55/s x 5, 55/s x 3 . . . I really want to get back to regular CGBP, because I know I can do lots better, once the right shoulder heals up.

Dips (Triceps focused): x 10, x 8, x 7, x 8

Abs/Core:
Bosu Ball Crunches: 15-20 x 4
Weighted Oblique Cable Crunches: 115 x 15-20 x 4
Hanging Leg Raises (going up to full oblique crunch curl ups: 10-15x4
Hyperextensions: 15 x 4

Cardio:
Prowler, Heavy Bag, Treadmill

DANO
01-24-12, 11:08 pm
great work Jim..watch out for the leg weights, I have known people to tweak their knees with them. You are gonna be leaving puddles all over again! At least they understand in your gym now.

Firedrake
01-24-12, 11:10 pm
Rack Deadlifts (1st Pin): Bar x 15, 135 x 10 wu, 315 x 4, 335 x 3, 345 x 3, 165 x 25 . . . I'm really hoping to get to pulling off the floor again soon.

Seated Leg Curls: 100 x 10 wu, 160 x 6, 170 x 6, 170 x 6, 110 x 30 (!)

Good Mornings: Bar x 12, 95 x 8, 135 x 6, 135 x 5, 155 x 3, 75 x 25

Bent Over BB Rows: 135 x 10, 245 x 6, 255 x 6 wu, 265 x 5, 265 x 5, 265 x 5, 155 x 25

Underhand Pulldowns: 120 x 15 wu, 170 x 8, 190 x 7, 210 x 6, 120 x 25

Barbell Curls: 75 x 10, 105 x 5, 105 x 6, 105 x 4, 65 x 25

Preacher Curls: 85 x 6, 85 x 6, 85 x 5, 50 x 25

Mixed up abs and cardio, alternating Kneeling Front Cable Crunches (115 x 20 x 4), Hanging Leg Raises (15 x 4), Decline Twists (10 lb. Medicine Ball) 15 x 4, Tire Strikes (30 to each side), Treadmill at the end -- 16 minutes: 2 cycles - 3.5 mph no incline, 5 min; 3.5 mph 12 incline, 2 min.; 4.7 mph no incline, 1 minute . . . all wearing the Kutting Weight suit

Phil800101
01-25-12, 2:55 am
Sick sessions there bro!

Firedrake
01-26-12, 2:19 pm
For anyone who's interested, here's the link to my competitor's facebook page . . .

https://www.facebook.com/pages/Jim-Davis-NPC-Competitor/275118389208732

Firedrake
01-27-12, 10:05 pm
Sick sessions there bro!

Thanks -- actually felt kind of nauseated yesterday . . .

It went down like this:

Hack Squats: Sled x 10, 90/s x 5, 100/s x 3, 100/s x 5, 25/s x 26 PR!

Leg Press: 3pps x 15, 6pps x 8, 6pps x 7, 6pps x 6, 3p+25/s x 28 PR!

Incline BB Press: 95 x 10, 135 x 8, 155 x 6, 155 x 3, 105 x 25

Flat Bench Press: Bar x 20, 135 x 10, 185 x 8, 205 x 5, 225 x 1, 115 x 25

Military Press (smith): Bar x20, 35/s x 15, 45/s x 10, 65/s x 8, 65/s x 6, 65/s x 4, 30/s x 25

Seated Side Lateral Raises: 35 x 5, 35 x 5, 35 x 7, 20 x 25

OH DB Extensions: 80 x 8, 80 x 7, 80 x 6, 40 x 25

Skullies: 115 x 10, 135 x 8, 135 x 8, 135 x 6, 145 x 5, 115 x 25

. . . then the usual mix of abs and cardio . . .

Firedrake
01-27-12, 10:19 pm
Final "Pull" Day of Phase II. . . and probably the last of the PRs for this prep. Form was tight on all of it, too. (Okay, maybe the last rep of the deads was not great form . . .)

Deadlifts . . . not rack, from the floor!: 135 x 10, 185 x 6, 225 x 6, 275 x 5, 295 x 3 PR!, 135 x 25 . . . the physical therapist, after my back surgery, told me I'd never have either the flexibility or glute strength to pull from the floor again, so I'd be focusing on Rack Deads, which some say are better for the back, anyway. This time last year, 275 off the 3d pin pulled me over. Well, gang, I spent the last year working other back exercises, preparing for moving things down to the first pin. I only got back to rack deads a couple of months ago, and now, here I am. I freely confess I was going 'round the gym grinning like a kid with a new toy!

Seated Leg Curls: 160 x 10, 170 x 8, 180 x 6, 180 x 5, 120 x 25

Stiff Leg DB Deadlifts: 50 x 10, 55 x 8, 60 x 6, 65 x 6, 75 x 6, 45 x 25

Bent Over BB Rows: 225 x 8, 245 x 6 PR!, 245 x 6, 245 x 6, 135 x 20 (Easy!) I spent much of the summer trying to get from 135 for 12-15 to 185. 225 seemed far away. DAMN!

Close Grip Pulldowns: 120 x 10, 180 x 10, 190 x 8, 210 x 5, 210 x 5PR! and the whole stack! 135 x 25 (damn, that hurt)

DB Curls: 25 x 10, 35 x 6, 45 x 6, 45 x 5, 25 x 25

Machine Preacher Curls: 50 x 8, 60 x 6, 60 x 5, 60 x 5, 20 x 25 . . . serious swole going on . . .

Had to bail on cardio and abs because of an appointment . . . more Sunday.

Monday starts the six-day a week high rep stuff, with cardio on five of those days . . . hoo-boy!

DANO
01-27-12, 10:28 pm
HUUUUGE congrats on pulling from the floor Jim. That just goes to show everybody that the only limits are those you impose on yourself..... And good job on ALL the yellow!

Phil800101
01-28-12, 2:38 am
Outstanding work there bro, congrats on the PRs and on pulling from the floor! Good deal.

BryanSmash!
01-28-12, 9:08 am
Congrats on pullin from the floor Jim!

C.Coronato
01-30-12, 4:42 pm
Day to day. Week to week, the countdown continues.

Firedrake
01-30-12, 10:28 pm
HUUUUGE congrats on pulling from the floor Jim. That just goes to show everybody that the only limits are those you impose on yourself..... And good job on ALL the yellow!

Thanks -- that's probably the last of them for a while -- we're going to LOTS of high-reps this week.


Outstanding work there bro, congrats on the PRs and on pulling from the floor! Good deal.

I admit, I was running around like a kid with a new toy!


Congrats on pullin from the floor Jim!

Thanks! It's a real milestone for me.


Day to day. Week to week, the countdown continues.

One I know you know well. It really starts ramping up this week -- lots of higher reps, shorter rests . . . and a tighter diet.

Saturday was one of my special "hell days" -- a couple of hours of cardio and abs wearing both layers of the "Kutting Weight" suit. Sweating buckets.

Abs: 5 cycles, 15-20 reps, done essentially non-stop:
Bosu Crunches
Hanging Leg Raises
Weighted Oblique Cable Crunches (90 lbs.)
Decline Medicine Ball Crunches (10 lbs.)
Hyperextenstions

Cardio:
15 min. Treadmill -- to 3.5mph and 6 incline
3 cycles of Prowler with 90 lbs., Battling Ropes (60 reps), Tire Strikes (30 to each side), and Heavy Bag (50 strikes each hand)
15 min. Bike 40-60 rpm.

Here's a look at the suit (both layers) and me after the session: https://www.facebook.com/photo.php?fbid=10150521649068983&l=e6105a60b9

Firedrake
01-30-12, 11:08 pm
Yeah, it's changing frequently, to keep the system guessing:

Incline BB Bench Press: 95 x 10, 115 x 10, 115 x 8 . . . the right shoulder's still giving me fits with this. It sucks 'cause I know I use to put up 155-175 -- I have it in my logs.

Flat DB Flyes: 25 x 20, 30 x 20, 30 x 20 -- these don't give the shoulder a problem, but bring a hellacious pump.

Cable Crossovers: 25 x 30, 25 x 30, 25 x 26 -- eventually, the chest just didn't want to contract any more!

Seated Smith Military Press: 35/s x 10, 35/s x 10 35/s x 10

Seated Side Lateral Raises: 15 x 20, 15 x 20, 15 x 20

Reverse Flyes: 15 x 28, 15 x 30, 10 x 30 -- OMFG! I never knew these could burn so much

Close Grip Bench: 85 x 8, 85 x 10, 105 x 8 . . . same damn shoulder problem, but here it seems a bit better.

Overhead DB Extension: 30 x 20, 35 x 20, 35 x 17

Pushdowns (Straight Bar): 70 x 30, 90 x 25, 90 x 28

Abs: Same Cycle as Sunday, but only 4 rounds of 15-20 reps

Cardio -- 30 min. treadmill, 3.3 mph, 3 to 6 incline.

Oozed out and got a tan.

DANO
01-31-12, 12:09 am
Looks nice and brutal Jim! You can see some changes in your face in the pic of you in the suit. You are gettin it done buddy.

Phil800101
01-31-12, 1:58 am
Awesome sessions! That cardio looks exceptionally brutal.

That suit is pretty sweet...I was checking out their website, I might have to look into one for myself in the future.

Firedrake
02-01-12, 3:13 am
Looks nice and brutal Jim! You can see some changes in your face in the pic of you in the suit. You are gettin it done buddy.

Oh, it's happening. I'm just in my typical "Oh, crap it's 12 weeks from Saturday -- I have a lot to do!" phase


Awesome sessions! That cardio looks exceptionally brutal.

That suit is pretty sweet...I was checking out their website, I might have to look into one for myself in the future.

I warn you, you'll sweat like you wouldn't believe.

Here's what went down today:

Squats (Smith): Bar x 10, 45/s x 10 55/s x 10, 55/s x 10

Leg Press: 4pps x 20, 4p+10 x 30, 4p+10 x 15 (quads were screamin')

Leg Extensions: L:20 x 30 x 28, x 30 R:10 x 30, x 27, x 29

DB Stiff Leg Deadlifts:40 x 20, 40 x 20, 40 x 18 . . . can we say "fried ham(s)" boys and girls? Knew ya could.

Leg Press Calf Raises: 2pps x 25, 2p+25 x 20,2p x 25 x 22

Seated Calf Raises:45/s x 15, 45/s x 15, 45/s x17

Then the abs: Mixing things up, we had Dragon Flags, Bosu Crunches, Weight Oblique Cable Crunches, Decline Twists, Seated Knee Ups, Hanging Leg Raises, Band Crunches

Cardio:wearing 1 lb. wrist weights: Battling Ropes x 60, Heavy Bag x 100, Reverse Hypers - 3 rounds, then Bike 20 minutes.

Phil800101
02-01-12, 2:42 pm
Killer!

Oh I bet. I'm keeping it in mind for when I hit a serious plateau with the weight loss. Seems like it would be a great "secret weapon" to jump-start things after a stall.

DANO
02-01-12, 11:05 pm
Only 12 little ol weeks to go? <grin>

C.Coronato
04-25-12, 3:08 pm
Where ya at FD??

Firedrake
04-25-12, 4:36 pm
Where ya at FD??

I've been dreading answering this question.

I hadn't been posting workouts, because my trainer asked me not to -- he's been having people copy workouts he's designed and sell them online as their own, and charging more for them than he does!

Progress had been going great till about two weeks ago. I'm down to about 8% bf, the veins are popping, the abs are getting there (I still have that skin around the lower belly, but that won't go away without plastic surgery). All in all things were going well. I was looking better already than I had at my show two years ago. Striations in the shoulders were sharp, the horseshoe in the triceps was there, there were even veins in my quads.

Then, bluntly, finances crashed completely. I could afford either the Alabama show on May 26th, or the Kentucky show this weekend, but not both. Since my family down in Birmingham really wants to see me compete, I chose that one. It really feels like a failure on my part to not have been able to make enough money to do both shows, and still plan for the wedding on June 23rd.

So, I'm afraid, the Run for the Roses ends shy of the finish line. I'm getting my head around it, slowly, but it hurts. I'd planned and saved, but other expenses, necessary ones, got in the way.

Yeah, I'm pissed, depressed and otherwise unhappy about it, but I need to pull up my panties and refocus on May 26th.

There you have it.

BryanSmash!
04-25-12, 7:06 pm
One show is plenty Jim! Glad youre still alive lol!

DANO
04-25-12, 7:29 pm
I've been dreading answering this question.

I hadn't been posting workouts, because my trainer asked me not to -- he's been having people copy workouts he's designed and sell them online as their own, and charging more for them than he does!

Progress had been going great till about two weeks ago. I'm down to about 8% bf, the veins are popping, the abs are getting there (I still have that skin around the lower belly, but that won't go away without plastic surgery). All in all things were going well. I was looking better already than I had at my show two years ago. Striations in the shoulders were sharp, the horseshoe in the triceps was there, there were even veins in my quads.

Then, bluntly, finances crashed completely. I could afford either the Alabama show on May 26th, or the Kentucky show this weekend, but not both. Since my family down in Birmingham really wants to see me compete, I chose that one. It really feels like a failure on my part to not have been able to make enough money to do both shows, and still plan for the wedding on June 23rd.

So, I'm afraid, the Run for the Roses ends shy of the finish line. I'm getting my head around it, slowly, but it hurts. I'd planned and saved, but other expenses, necessary ones, got in the way.

Yeah, I'm pissed, depressed and otherwise unhappy about it, but I need to pull up my panties and refocus on May 26th.

There you have it.

Shit happens.... It was good talking to you Jim, and like I said, Things WILL get better.

Firedrake
04-27-12, 11:52 am
http://www.bodybuilding.com/fun/body-transformation-back-in-action.html

I made the Over 40 Transformation of the Week!

Hollow
04-27-12, 11:57 am
Outstanding work Firedrake, a huge congratulations to you!

DANO
04-27-12, 12:44 pm
Awesome Jim!

J-Dawg
04-27-12, 12:46 pm
Stay focused FD! And congrats on the awesome "0ver 40 Transformation" writeup on bb.com!

C.Coronato
04-27-12, 1:03 pm
I apologize for getting it out of you! haha. I completely understand about posting the routines, thats not right, and hopefully they woudlnt do it here, but you never know.

There is a bright side to everything, 8% is great, but if your still dropping, you may be getting even better! Congrats on the transform of the week, thats no small accomplishment. Finish strong, and you know we all still have your back my brother.

BryanSmash!
04-27-12, 3:07 pm
Congrats on the spotlight!

deanna7272
04-28-12, 7:48 pm
Believe me buddy, I understand the cost of these shows... We are struggling ourselves, and so far, it's been FOOD costs that's killing us. We haven't even factored in hotel, tans, npc cards, etc... Ugh... I just keep thinking, my jeep is paid off next month, $$ from co-advising a club at school and reimbursement for 2 grad classes will be coming in, and boy will I have my hands out waiting for it...lol. I can always pick up a part time over the summer if needed to recoup some $$... Gotta do what ya gotta do, right??

Congrats on everything else in there though... You are plugging away, doing your thing, and as it sounds, people are noticing... Good for you!! Hope all is well with everything else and positive thoughts are sent your way brother...

smoothballer
04-30-12, 8:18 am
That's Awesome Jim! Huge Congrats!

Firedrake
06-20-12, 1:10 pm
All right gang, this will be the last post in this Journey, but I'll be starting a new one. God help me, I've just committed to doing another contest on October 27th. I guess I must be doing something right, even if I only placed 4th at my show over Memorial Day.

It was the Vulcan Classic in Birmingham, Alabama (so my cousins could see me compete, and they did, along with some other local friends and my fiancee). Here are the pics:

https://www.facebook.com/media/set/?set=a.360005617386675.87954.275118389208732&type=3

I must be doing something right, the lady who just put up with THAT contest prep has told me to go ahead and get ready for the one in October. ("You weren't THAT bad" she said. "I'll hold you to that" I replied) Right now, I've been training but not real focused between the contest and my wedding this Saturday. Fairly heavy weights for me (back up to 245 on bench for the first time since I fucked up my shoulder, and 100 lb. DBs for DB Rows). I've finally started doing deads from the floor again, for the first time since my back surgery, and they're not heavy (295 max, 185 for 10 sets of 10), but I'm concentrating on form.

I know from judges' comments I really need to bring my legs up, but they're hard to make grow since I tore up the quads in '04, but no excuses. Gotta get it!

I get married this Saturday! I'll start the new Journey toward the Tricky Jackson Classic when I get back.

shortstack
06-20-12, 2:13 pm
Congrats and good luck brother. You have alot on your plate but you're more than capable of handling it all. You looked great on those pics and I'm sure you will be making improvements from here.

DANO
06-20-12, 3:51 pm
Nice Jim... I have been meaning to call you and see how you did. Fourth is still damn good.

And an even bigger congrats on getting married!

BryanSmash!
06-20-12, 4:01 pm
Congrats on getting hitched!