[Freak]

Nice log man! Do you ever you dumbells? Also who is doing your contest prep? Got anyone lined up yet?

[dapack]

Freak, no do not have anyone lined up for the contest prep, one reason i am freaking out. i have 35 more wks so 15wks of bulk left, but besides what i read on line going solo on the real cut. going to totally switch up my routine in a week or two and prb going to tune down on the chest with barbells and do more dumbell work.

[dapack]

17mar09
Biceps
Barbell Curls; 135x5, 95x10, 100x10, 100x10, 100x6

Triceps
Close Grips : 235x6, 245x6, 225x10, 225x10, 155x15

Legs
Leg Press: 360x10, 405x10, 450x10, 495x10, 540x10
Leg Extensions: Pause Training 90, 100, 105
Leg Curls: Pause Training 65, 75, 85

[dapack]

Got this pause training from a workout routine I did awhile back, really like throwing it into the mix every once in awhile. Here is how it works:

Rep 1 hold for 12secs
Rep 2 hold for 10secs
Rep 3 hold for 8secs
Rep 4 hold for 6secs
Rep 5 hold for 4secs
Rep 6 hold for 2secs
Rep 7 hold for 0secs

[RAGEN2008]

Cool I'll try that, looks like a nice change. You do it with heavy or lighter weights?

[dapack]

17mar09
Went to the gym with my son to work him out, he was doing shoulders so I did a set .
Barbell Press, seated 225x2 PR

[dapack]

really light with this until you figure out the weight u are comfortable with, pause method. u stop the rep about halfway, or for example on bench i would hold the weight about 3 to 4 inches above my chest for 12 secs, complete the rep and repeat but for 10secs. last big chest workout i hit a pr on the bench for 300x6 with this i would probably do 205lbs for the pause method, just to give you and idea on the difference in weight pause makes. you get one heck of a pump and as you can see ur TUT is great increased

[dapack]

This is my last week of bulking, going to keep my cals at 3,500 the rest of this week and next week bring them down to maintence level.
On the 30th, March, going to run a mini cut cycle for 3 to 4 weeks to bring my bf back down and really take a look at were i am competition wise. may and june will be my last real bulk until the competition in nov. so guess i will see shortly if i have a shot of pulling this off. still have not decided what routine i am going to use for the cut, prb similar to the one i am doing now, but try to squeeze in a little more if my body can handle it.

[dapack]

18mar09
Did calves and abs with a 20mins of li cardio

[dapack]

19mar09
Chest (SuperSet)
---1a. Dbl Bench 90x10, 100x10, 110x10, 120x6
---1b. Dbl Incline Bench 4 sets 40x15

Back
Pullups-SuperDuperWide: 7,5,5
Pullups-CloseGrip: 7,6,4
Seated Rows: 130x10,150x10,140x10
Dbl Rows, slight decline: 3 sets 70x10
Dbl Shrugs, incline 45*, 5 sets 70x10

Did 20mins of li cardio

[dapack]

Started to add cardio back into the mix, over the next two weeks going to try and get in 3 sessions a week of 20mins LI cardio. After that will start to add in HIIT slowly, prb one or two sessions the first week with LI the other times. Been letting my bulk get away from me lately, kept it clean most of the time, but a few weeks ago my attitude changed to "Well I will be doing a contest cut in June/ July so who cares what I look like right now." Well I do, my abs have finally left me but that is ok, will do a small 3 -4 wk cut to start april and will do a 2 month bulk after that and start the contest cut late june or early july.

[dapack]

20mar09
Legs
-1a. Leg Extensions: 90, 95, 100, 105 Pause Method
-1b. Leg Curls: 65, 70m 75, 80 Pause Method
Leg Press: 4 sets 270x20
Single Leg Press: 4 sets 120x15

Tris
-1a. Close Grip Benchy: 3 sets 185 Tempo Method
-1b. Pushdowns: 3 sets 60 Pause Method
Skullies: 3 sets 75x15

25Mins of LI Cardio

Going to make a doc appt next week, my left side of my groin is still killing me, especially noticed it on the single leg presses. Been avoiding the docs because afraid what he might say and might have to shut done legs for sometime, but something has to give soon the months a going by to quick and so much left to do before november.

[dapack]

Setup my new routine starting March 30th for my mini-cut cycle which will last between 3-4 weeks, just looking to reduce my bf a little and see where i am at. Going to have to watch this closely, could easily overtrain, but this is pretty similar to what i usually run.

Exercise - Sets - Rep Range - Tempo/ Training Method

Day 1 Chest/ Back ( Power )
Bench 6 L 201
Pullups-Wide 2 F 201
Pullups-Close 2 F 201
Deadlift 6 M 201

Day 2 Shoulders/ Arms ( Power )
Military Press 6 L 201
Bicep Curls 5 L 201
Close Grip Bench 5 L 201

Day 3 Legs ( Power )
Leg Press 6 L 201
Stiff Leg Deads 4 L 201
1 Leg Press 4 L 201

Day 4 Chest/ Back ( Hypertrophy )
1a. Dbl Bench 3 7 Tempo
1b. Peck Deck 3 7 P
2a. Dbl Incline Bench 3 7 Tempo
2b. Machine Bench 3 7 P
1a. Pullups 3 F 201
1b. Dbl Rows 3 H 201
2a. Seated Rows 3 7 T
2b. Lat Pulldowns 3 7 P

Day 5 Shoulders/ Arms ( Hypertrophy )
1a. Military Press 3 L 201
1b. Rear Delts 3 M 201
1c. Side Laterals 3 M 201
1d. Dbl Press 3 M 201
1a. Bicep Curl 3 7 P
1b. Hammer Curl 3 7 T
Preacher Curl 3 H 201
1a. Close Grip Bench 3 7 T
1b. Pushdown 3 7 P
Skullies 3 M 201

Day 6 Legs
1a. Leg Press 4 H 201
1b. Stiff Deads 4 H 201
2a. Leg Extensions 4 7 P
2b. Leg Curls 4 7 P
1 Leg Press 4 H 201

[dapack]

20mar09---PM
Shoulders (Super Duper Set )
-1a. Barbell Press:185x6, 195x6, 185x6, 155x6
-1b. Side Laterals: 4 sets 25x10
-1c. Rear Delts: 4 sets 15x10
-1d. Dbl Press: 4 sets 40x15

did 20mins of LI cardio

[dapack]

23mar09
AM Workout
Back
Pullups-Meduim: 10,7
Pullups-CloseGrip: 8,5
Deadlifts: 225x20, 275x15, 275x15, 275x12, 225x15, 225x15

20mins LI Cardio

PM Workout
Chest
Bench Press; 295x6, 295x5, 275x6, 225x12, 205x15

15mins LI Cardio
20mins HIIT Cardio

[RAGEN2008]

Curious on the dead lifts, why such high reps?

[dapack]

My lower back is hurting so figured did not want to miss deadlifting so took it light, but 15 to 20reps on the deadlift maybe be light, but it was on heck of a workout.

[dapack]

24mar09
AM Workout
Shoulders
Dbl Press: 6 sets 70x10

Triceps
Close Grip Benchies: 5 sets 235x6

Biceps
Barbell Curls: 5 set 115x6

PM Workout
Calves and Abs
23mins of HIIT

I am suppose to be taking it easy in the gym this week, but I just cannot bring myself to not lift hard if I am there. Tomorrow will hit legs, but for the rest of the week I am making no plans to lift, just cardio, will not even go near the weight so they cannot temp me. If the show does not cancel me and my son are going to the NPC Upper Midwest Saturday, figured if I am going to try and compete in nov. better at least watch one show, plus I am hopefully going to compete in this comp. too come next year.

[Kaboom]

Sounds like you are doing a great job bro.Would really like to see some pics so maybe some of us could help you out on if anything needs to be revamped

[dapack]

that would be great, going to do a quick mini cut here next week, going to take some pics this weekend, end of month and i take pics everymonth. looking back at pics from last may i cannot help but laugh, for a 38yr old i think i did a pretty good job. when the one year is up def going to post one year pics. this week will post pics. leg suck, neg to long, and calves are a work in progess, added 3/4" last month, still need anoth 1 1/2 to 2" before nov. really been trying to work on my back, legs i will get toasted, but if i can come in ripped and nail all the poses and bring my back and calves up i feel i can at least make a good run at it.

[RAGEN2008]

Yeah progress is always nice, I did my 2nd back workout and tried the seated chins for a what the hell set and I got 10 reps at 295.

I wonder how you'll looked trimmed down. I'm not even thinking of cutting till I put on at least another 25 pounds.

[dapack]

25mar09
AM Workout

45mins of LI cardio

PM Workout

30mins of LI cardio

[dapack]

26Mar09
AM Workout

20mins of LI cardio
20mins of HIIT cardio
20mins of LI cardio

[dapack]

27mar09
AM Workout

60mins of LI Cardio

PM Workout

Took my son to the gym and could not resist the weights, was training him and they beckoned me over. Went for a PR on the bench, hit 315x3 was pretty happy about that.

[dapack]

Well that is a wrap for this week. Got a lot on the plate for April. Going to experiment with a new diet, 2 new sups stacks for me, and the routine is a little different to. Sometime this weekend will post some pics for reference and some stats and what i hope to accomplish in april to see if this little experiment i am doing was worth it for myself. probably going to rest legs one more week, little work on leg extensions/ curls and that is it.

[dapack]

Just a test to see how to post pics.

new.jpg

[dapack]

33 weeks until the competition, time to get serious this week. Here is my last huge cheat.
DSC02390.JPG

[dapack]

Here are some of my stats at the time of the photos:
Body Weight : 207lbs
Body Fat : 14.48%
Waist : 37"
Thighs : 25 1/2"
Calves : 15 1/8"
Arms : 16 3/4"
Forearm : 12 3/4"

April I hope to reduce my bodyfat to around 10% to better see where I am at, hoping that my body weight will remain above 200lbs. I have my padded suit on for all the feed back, I know some of it will probably sting, but I am prepared. So lets have at it, with 33 weeks left do I have a fighting chance to pull this off. Also hoping to get 315 for 5 reps on the bench and get my groin healed up so I can start squating again, just does not feel right working legs with no squats.

1.jpg2.jpg3.jpg
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I know my back needs a lot of work, no pics of legs because they need tons of work. For only seriously lifting since middle of May last year and being 38yrs old, I think that I am doing okay and have a pretty good shot of making the competition in November and not making a total ass of myself on stage.

[dapack]

Here are pics from 15May08, I weighed 187lbs at the time, I was so huuugggggggge LMFAO
DSC01449.JPG
DSC01465.jpg
DSC01469.JPG
DSC01447.jpg
DSC01456.jpg

Still have a month and a half for one year, hopefully the difference will be even better. So much work, so little time.

[Kaboom]

making great progress.Big difference thats for sure!
Looking big bro!