[dapack]

thnxs kaboom, if you could let me know what u think my weakest area is, i know everything needs work, but compared to the rest. my back def, but also thinking really need to bring the chest out more. funny in my early 20s my back and chest were my best part, now i think they are the worst.

[RAGEN2008]

I need to get my body fat tested. Really big difference from before and after photos though.

[dapack]

30mar09
AM Workout
Back
Pullups-Medium: 10, 8
Pullups-CloseGrip: 9, 6
Deadlift: 225x20, 275x15, 315x10, 350x3 (Grip/ Back Shot), 315x4, 225x10

20mins LI cardio

PM Workout
Chest
Bench : 285x4, 290x4, 295x4, 300x4, 315x3, 295x4

45mins Spin Class (Took it with my wife, WOW, if u have not done a spin class before you should, great cardio and the time flew by)

[RAGEN2008]

You don't do any rowing stuff?

[dapack]

first back workout of week, no just some pullups to warm myself up and a nice little deadlifting session. later in the week, my 2nd work, rows are in there, just have to be careful with my sets since i am working a bodypart x2 wkly.

[RAGEN2008]

Oh ok.

[dapack]

31Mar09
AM Workout
Triceps
Close Grip Benchies: 245x4, 245x4, 235x4, 235x4

Biceps
Barbell Curls; 115x4, 115x4, 125x4, 125x4

PM Workout
Shoulders
Dbl Press: 80x8, 90x6, 95x7, 95x5, 90x6, 80x10

20mins LI Cardio

[RAGEN2008]

Are you on a new routine?

[dapack]

yeah, switched things up for a little bit for this month, especially later in the week, 2nd workout for the bodypart, were i added a lot of supersets and my shoulders i call it a mega set, 4 excersise in a row, killer, but after 3 sets your delts are fried and pumped.

[dapack]

01Apr09
AM Workout
Legs
Leg Extensions: 80x10, 85x10, 100x10
Leg Curls: 60x10, 65,10, 90x10
Leg Extensions: 3 sets Tempo 90, 95, 100
Leg Curls: 3 sets Tempo 65, 75, 85
Leg Extensions: 3 sets Pause 90, 95, 100
Leg Curls: 3 sets Pause 65, 70 ,80

30mins of LI Cardo

PM Workout
Hit calves and abs
20mins LI Cardio

[RAGEN2008]

If you can't squat, why not more leg pressed or lunges? BTW I like to squat now, dead lifts are my least looked forward to exercise, OMG those things tax your body hardcore lol. I did a few sets and a heavy pull and stood up and almost passed out.

[dapack]

whenever i go near parell, my spelling sucks, on either squats or leg press it hurts, so fig would back off for another week, do only leg curls/ extension and test it out next week, been a prb since jan

[dapack]

Figured would post my diet for the week, just through it together the last minute, but here it is.

7am PreWork: Banana+Protein Drink Total :193.5 cals, 2 fat, 25 carbs, 21 pro

9:30 Post/ Brekfast: Protein Drink, 2 whole eggs, 1 eggs white, 1 slice fat free cheese, flax seed, 1/2 cup oatmeal Total: 547 cals, 20.5 fat, 56 carbs, 36 pro

12:00pm Snack: quinoa, 1/2 lbs ground turkey, 2 servs brocolli Total: 455cals, 4.5 fat, 40 carbs, 66 pro

2:30pm Lunch: 1/2 chicken, 2 servs brocolli, flax seed Total: 364 cals, 16 fat, 11.5 carbs, 40.5 pro

4:30 Snack: 1 can tuna, 2 tbs olive oil Total: 294 cals, 19 fat, 0 carbs, 33 pro

7:30pm Dinner: 1/2 turkey breast, 2 serv brocolli Total: 300 cals, 7 fat, 15.5 carbs, 44.5 pro

Snack: 2% cottage cheese Total: 90 cals, 2.5 fat, 3 carbs, 13 pro

Grand Total: 2243.5 cals, 64.5 fat, 139.5 carbs, 248.5 pro

put it together the last minute so still need to do a little fixing

[RAGEN2008]

Where does it hurt?

[dapack]

left side of my groin, but only when i go below paralle, once again spelling sticks, 135lb squat hurts like heck. i know i should see a doc and quit screwing around, prb call tomorrow and see if my doc can get me in on mon or tues. what to get some blood work done anyways

[RAGEN2008]

Thing is there is no treatment for a groin strain. Just take it easy until it feels better, if it isn't getting in another week or two you might want to stop by and make sure it isn't something worse.

[dapack]

yeah, that was my thinking. next two weeks will only do leg curl/exten since it is about the only thing that does not hurt

[dapack]

02Apr09
AM Workout
Chest
--1a. Dbl Press: 3 sets Tempo 60,65, 70
--1b. Peck Deck: 3 sets Pause 60, 65, 70
--2a. Incline Dbl Press: 2 sets Tempo 60, 70
--2b. Machine Bench: 2 sets Pause 100, 110

Back
--1a. Pullups-Med: 10, 8, 5
--1b. Dbl Rows: 3 sets 65x15
--2a. Seated Rows: 3 sets Tempo 70, 80, 80
--2b. Lat Pulldowns: 3 sets Pause 90, 90, 90

20mins of LI Cardio

[dapack]

03Apr09
AM Workout
Shoulders
--1a. Barbell Press: 215x4, 185x6, 165x10
--1b. Side Laterals: 25x10, 30x10, 30x10
--1c. Rear Delts: 25x10, 25x10, 25x10
--1d. Dbl Press: 40x15, 40x15, 40x15

Bicepies
--1a. Barbell Curls: 3 sets Pause 75
--1b. Hammer Curls: 3 set Tempo 20
Preachers Curls, Flat Side: 2 sets 50

Tricepies
--1a. Close Grip Benchies: 3 sets Tempo 185
--1b. Pushdowns: 3 sets Pause 60
Skullies: 2 sets 75x15

20mins LI Cardio

PM Workout

45mins of LI Cardio

[dapack]

well that is wrap for the week, couple things i am going to do moving foward. after going all out for a month on my calves the actually shrunk a little over the last few weeks since i cut back to once a week, not good, so moving foward going to try to hit them everyday with just a few sets and probably try and split it up a little so one day focus more on the gastro and the other day the soleus, if it is possible. also going to adjust my training routine a little going to work 3 days on one off, though sundays are out, so a 2 wk example would be:
WO A
WO B
WO C
OFF
WO A
WO B
OFF
WO C
WO A
WO B
OFF
WO C
WO A
OFF

You get the point, that is that for now, except we might get 6 to 8 inches of snow, joy oh joy.

[RAGEN2008]

How is the weight going? I'm over 200 now, how much more are you towards your goal now?

[dapack]

dont know, will check my weight and bf this sunday or monday and see. the way it looks, prb only cut for another couple of weeks and go on a 3 mnth bulk, clean this time, and start cutting for the competition in early july. feel pretty good and everything is right on schedule. figured if i can get to 195lbs at around 10% bf then that would be perfect since i am doing middle weight 165 1/2 to 176 1/2. need to work on my lats and calves, but all in all feeling pretty good.

[RAGEN2008]

That's pretty light, how tall are you? Is that like a middle weight class? I don't know much about BB comps.

[dapack]

yes, that is middle weight, a tad under 5' 8". there is no way i could make light heavy weight 176 to 198, would get blown out of the water. maybe years down the line, but def not this comp. walking around weight for the top end of the class would probabbly be around 225 to 230 if u are around 10ish % bf, not even close to that right now, would need about 25lbs of pure muscle on me to even attempt it.

[dapack]

New Diet for the week:

7am ( Wakeup+PreWork )
Banana
Protein Drink
295 cals, 3.5 fat, 27 carbs, 41 pro

9:30am ( Brkfast+PostWork )
Protein Drink
Whole Eggs, 2
Egg Whites, 1
Fat Free Cheese Slice
Oatmeal, 1/2 cups
498 cals, 18.5 fat, 36 carbs, 47 pro

12:30pm ( Snack )
Protein Drink
Milled Flax Seed
293 cals, 10 fat, 8 carbs, 43 pro

2:30pm ( Lunch )
Quinoa, 1/2 cups
Brocolli, 2 servs
Ground Turkey, 1/2 lbs
455 cals, 4.5 fat, 40 carbs, 66 pro

4:30pm ( Snack )
Tuna Fish, 1 can
EVOO, 1 tbs
294 cals, 19 fat, 0 carbs, 33 pro

7pm ( Dinner )
Turkey Loin, 1/2 lbs
Brocolli, 2 servs
260 cals, 7 fat, 8 carbs, 42 pro

Bedtime or Late Snack
Cottage Cheese 2%, 2 sevs
180 cals, 7.5 fat, 6 carbs, 26 pro

Totals are: 2275 cals, 70 fat, 125 carbs, 298 pro

[dapack]

6Apr09
AM Workout
Back
Pullups-Med: 10, 8
Barbell Rows: 3 sets 185x6
Deadlifts: 225x15, 275x12, 315x6, 315x6, 315x3 ( spent nothing left in the tank)

20mins LI Cardi

Going to really have to change things up here, every joint in my body is killing me, yes I take supps for joint care, my lower back hurts 50% of the time, groin is hurt, bottom of feet hurt from hammering my calves to death awhile back, just fee like I am starting to fall apart. If I keep this pace up will never make the competition in November. So going to switch things up a little, get away from low reps totally, starting next week nothing under 8 reps for most of the time. Change is good and this is forcing me into a situation were I have no choice, so maybe this is for the best, I am now longer a spring chicken so guess for the most part I have to realize I can no longer keep up with the younger wipper snappers.

PM Workout
Chest
Bench Press: 285x6, 275x6, 275x6, 275x6
Incline Bench: 225x6, 225x6, 225x6
Decline Dbl Bench: 65x15

45mins Spin Class

Strength is really down today compared to last week, just one of those things I guess. Going to switch from Flat to Incline Bench to start from now on, got away from Incline, used to only do Incline, but my chest just does not seem to respond to Flat as much as Incline, trial by error. Slowing starting to figure out how my body responds. Found another competition in my area so now I got my 3 shows lined up:
November 14th, NPC North Star
March ( 2010 ), NPC Upper Midwest
April ( 2010 ) NPC Midwest Rock Solid

[RAGEN2008]

Lot of low rep sets. you on a new routine?

[dapack]

yeah, but going to totally revamp it this week, get away from the low reps, just starting to feel it all over, need to slow down a little bit too, been going balls to the walls since jan. and starting to feel it, need to learn to pace my self more.

[dapack]

7Apr09
AM Workout
Tricep
Close Grip Benchies: 3 sets 205x10
Pushdowns: 3 sets 75x15

Bicepies
Barbell Curls: 3 sets 115x6
Hammer Preachers: 3 sets 85x8

PM Workout
Shoulders
Barbell Press: 185x10, 185x10, 195x8, 160x12, 160x12, 135x15

30mins LI Cardio

[RAGEN2008]

Why not go 6 weeks of 10-12 reps on everything?