[RAGEN2008]

How goes it? Things are good for me, in summer school. New personal best on the smith shoulder pressing, massive

How close are you to your goal weight now?

[dapack]

15Jun09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 4 sets 10 reps
--2b. Stiff Leg Deads, 4 sets 8 reps
--3a. Leg Press, 4 sets 10 reps
--3b. 1 Legged Leg Press, 4 sets 15 reps
Incline Dbl Curls, 4 sets 12 reps
Lunges, 4 sets 8 reps

Stair Mill 20mins

PM Workout
Calves
--1a. Standing Raises, 5 sets 10 reps
--1b. Tibia Raises ( Dbl ), 5 sets 30 reps
--1c. Standing Raises, 5 sets 8 reps

Cardio 30mins LISS

[dapack]

Originally Posted by RAGEN2008

How goes it? Things are good for me, in summer school. New personal best on the smith shoulder pressing, massive

How close are you to your goal weight now?

With 4 weeks left to bulk, my goal was 215lbs, this morning I weighted 212lbs, so I should reach that goal. Having a hard lately not wanting to stop bulking and start cutting, really excited to start cutting so I can see what I have done since Jan of last year when I weighted 235lbs, and was fat, I could rest a bowl on my stomach sitting down, 42 inch waist for jeans. Was in a calorie deficit up until July last year, 175lbs, been bulking since then with a couple of small mini cuts to keep my bf down. 22 weeks left tell the show.

[dapack]

16Jun09
AM Workout
Chest
Smith Incline Press ( DC Style ), 15 reps, 9-3-3
Stretch 45lbs for 90 secs

Triceps
Decline Close Grip Bench ( DC Style ), 13-3-3
Stretch 40lbs for 90 secs

Shoulders
Side Delt Machine ( DC Style ), 12-5-6

Traps
--1a. Barbell Shrugs, 5 sets 10 reps ( 5 secs hold )
--1b. Plate Shugs, 5 sets 15 reps

PM Workout
Stair Mill 25mins
Cardio 20mins LISS

[dapack]

17Jun09
AM Workout
Back
Pullups ( Varied Grips ), 3 sets Failure
--1a. Incline EZ Bar Rows, 4 sets 6 reps
--1b. Incline Dbl Rows, 4 sest 15 reps
Seated Rows, 3 sets Tempo Style
--2a. Lat Pulldowns, 3 sets 8 reps
--2b. Stiff Arm Pulldowns, 3 sets 15 reps

Biceps
--1a. EZ Bar Curls, 3 sets 6 reps
--1b. Dbl Spider Curls, 3 sets 12 reps
Dbl Hammer Curls ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Stair Mill 25mins

PM Workout
Cardio 30mins LISS
Abs

[dapack]

18Jun09
AM Workout
Calves
Machine Presses, 5 sets ( Drop sets 40/30/30 )

Stair Mill 25mins
Cardio 20mins LISS

Tried my calves with no shoes on, gym was dead, all I can say is it felt 100x better. The sides of my foot have really been bothering me lately when working calves, took my shoes off and all pain vanished, felt really good.

[Cork]

Originally Posted by dapack

18Jun09
AM Workout
Calves
Machine Presses, 5 sets ( Drop sets 40/30/30 )

Stair Mill 25mins
Cardio 20mins LISS

Tried my calves with no shoes on, gym was dead, all I can say is it felt 100x better. The sides of my foot have really been bothering me lately when working calves, took my shoes off and all pain vanished, felt really good.

I started doing calves with no shoes on as well, I didn't do it to prevent pain, but supposedly it's good for all the tendons in the foot and everything else, I love it. Hopefully it keeps working out for you.

I'm looking forward to your cut. I hope you enjoy the contest diet and come in ready for that stage. With myself basically just getting done with preps I have a lot more experience under my belt. If you ever have any questions just send me a PM and I'll help with what I can. Otherwise, keep up with that gastro workout!

[dapack]

Originally Posted by Cork

I'm looking forward to your cut. I hope you enjoy the contest diet and come in ready for that stage. With myself basically just getting done with preps I have a lot more experience under my belt. If you ever have any questions just send me a PM and I'll help with what I can. Otherwise, keep up with that gastro workout!

Most def touch bases with you for any questions, learning a lot following your log and danp has tons of hints and stuff too on your log. The final couple weeks is what I am worried about, but will deal with that in 19 weeks now. Slowly approaching the home stretch after what will be 2 yrs of work to get on stage and not make a complete butt out of myself.

[dapack]

19Jun09
AM Workout
Chest
Smith Decline Bench ( DC Style ), 22 reps 14-4-4
Stretch 50lbs 90 secs

Shoulders
Smith Presses ( DC Style ), 21 reps 14-4-3
Stretch 90 secs

Triceps
Smith Rev Grip Bench ( DC Style ), 17 reps 10-4-3
Stretch 45lbs 90 secs

Stair Mill 25mins
Cardio 20mins LISS

[RAGEN2008]

hell sounds great. I can't wait to see how you do.

[dapack]

decided next week is my last week bulking, then going to start cutting the 29th, will be 20wks long. my goal, ass muscle visibility, anything less is a failure in my book with 20wks to do it. not a lot, just a little ass muscle showing. my wife thinks i am sick in the head, i tell her that is a sign you are in great condition. guess we will see if my old self, at least i fell that way today, can pull it off.

[dapack]

Posted this in the nutrition section and had some help so here it is, probably run this diet for the 1st couple of weeks or so.

7am ( Wakeup+PreWork )
Oatmeal, 1/4 cups
Hemp Protein, 2 tbs
Greek Yogurt, 6oz
Protein Powder, 1 serv
562.5 cals, 17.5 fat, 45.5 carbs, 38 pro

9:30am ( Brkfast+PostWork )
Protein Drink, 1 serv
Egg Whites, 3
Oatmeal, 1/2 cups
Waxy Maize, 1 serv
637 cals, 5.5 fat, 106 carbs, 43 pro

12:00pm ( Snack )
Tuna Fish-Albacore, 1 can
Extra Virgin Olive Oil, 1 tbs
294 cals, 19 fat, 0 carbs, 22 pro

2:30pm ( Lunch )
Quinoa, 1/8 cup
Brocollit, 1/4 bag
Ground Turkey, 5oz
275 cals, 3.25 fat, 22.5 carbs, 38.5 pro

5:00pm ( Snack )
Protein Powder, 1 serv
265 cals, 4 fat, 7 carbs, 45 pro

7pm ( Dinner )
Chicken, 5oz
Almonds, 1 serv
250 cals, 10 at, 3 carbs 34 pro

Bedtime or Late Snack
Chicken, 5oz
Almonds, 1 serv
250 cals, 10 at, 3 carbs 34 pro

Totals are: 2533.5 cals, 69 fat ( 24.51% ), 187 carbs ( 29.52% ), 265.5 pro ( 41.92% )

[dapack]

Looking over my bulk, 1 week left, and looks like I will put on around 15lbs in 7 weeks, I will take that. Going to switch my split up also, experimented with DC, some things I liked and others I did not. My chest seems to respond well, so will stick with DC style for my chest for awhile longer, but going to add just a little to it, probably finish it off with FST-7 style, light weight so should not harm my recovery. My shoulders actually seem to have shrunk imo, will take pics at end of next week and compare along with my lifting numbers, but feel my body just does not respond well to it, so most likely going to change how I work my shoulders. Triceps, same as chest, just need a little something more so will do the same and finish with FST-7 style. My biceps are finally growing again, I honestly think it is because of the FST-7 style I finish them off with. Finally my legs, still have not squated since January, going to test my groin out next week and try front squats, my legs def. like the workouts I have been doing, my wife committed that my jeans seems snug around the thighs and it looks uncomfortable. All in all tried some new things outs and learned a few things during this bulk, so 100% happy with the way it turned out. Now I am ready to start cutting in a week, finally almost there.

[dapack]

Decided to take a whole new approach to my training. Came across a program called Power- Rep Range - Shock by Eric Broser, should have looked here first since Islander posted it already, but all well. Modified some for my needs since it is a once a week program, and personally my body does not respond well to once a weeks. So will be running it like this:
Mon - Chest/Back
Tues - Legs
Wed - Shoulders/Arms
Thrus-Chest/Back
Fri - Legs
Sat- Off
Sun- Off
Mon - Shoulders/Arms
Tues-Chest/ Back
Wed - Legs
ect
you get the point, also not doing the leg workout in there, seems my legs are doing pretty good with how i am working them now. Hate working out 5 in a row, but do to my job for the next 4 weeks going to have to do, unless on friday i do 2 days worth and take thursday off, like i have been doing, but it is draining me more i think. if i need will take a day off, no biggy. well here is what i came up with.

Modified-PRRS.xls

[dapack]

Going to start deloading and reducing my cals this week, so here will be my pics prior to my 20wk cut. Tons of work to do still, keeping my fingers crossed that I can pull this off and not make a complete ass of myself on stage, starting weight as of today is 213lbs, 165 1/2 to 176 1/2 is the division weight, plus I will do the masters they have for 35-39yrs.

frntbi.jpgsidebi.jpgbckbi.jpg

[islander]

Lookin thick!!! Wow from resting your bowl on your stomach to glute striations! Congrats! I cant wait for the cut too! Awesome you have supportive wife with diet and training. Dost look like your body missed squatting to much legs look great. What happened with your groin? Dont try sumo deads those things are groin attack. lol just tryin them out for my first time and damn dont think ive ever felt my groin muscle so much. K going to check out your new wo just noticed the little link.

[mitbar]

def work on your posing big man, good luck on your diet i feel your pain.

[dapack]

Originally Posted by islander

Dost look like your body missed squatting to much legs look great. What happened with your groin? Dont try sumo deads those things are groin attack. lol just tryin them out for my first time and damn dont think ive ever felt my groin muscle so much. K going to check out your new wo just noticed the little link.

Back in Jan. was try to bet my 5 rep max on squats, not a lot, 350lbs, made sure I was going low enough so I could cut it, and on the last rep, felt some pain and been hurting since. getting better, just cannot go below parallel, hope on front squats to get close to parallel and at least that will be a start.

[dapack]

22Jun09
AM Workout
Chest
Flat Db Presses, 3 sets 6 reps ( Last set 120x6 new PR )
Incline Db Presses, 2 sets 6 reps
Flat Db Flyes, 1 set 6 reps

Back
Pullups-Varied Grip, 3 sets 6 reps
Incline EZ Bar Rows, 3 sets 6 reps
Seated Rows ( Close Grip ), 2 sets 6 reps
Deadlifts, 2 sets 6 reps

Afternoon Workout
Calves
Standing Press, 4 sets 30 reps ( 10 in, 10 out, 10 straight )
Seated Raises, 2 sets 35 reps

Abs

PM Workout
Cardio 35mins LISS
Stair Mill 25mins ( Probably going to wear a backpack and start adding weight, glutton for punishment )

First day of new workout plan, like it a lot nice change of pace. Was suppose to deload and take it easy this week, did not happen today, hard to walk into the gym and not give 100%, should have just reduced the sets. Probably not going to workout after Wednesday this week besides cardio and calves so that should help.

[dapack]

23Jun09
AM Workout
Legs
--1a. Leg Extensions, 3 sets Pause Style
--1b. Leg Curls, 3 sest Pause Style
Front Squats, 4 sets 6 reps
Leg Press ( Close Stance ), 4 sets 10 reps
Leg Extensions, 3 sets Tempo Style
--2a. Glute/ Ham Raises, 3 sets 10 reps
--2b. Lunges, 3 sets 6 reps

Stair Mill 25mins ( 15mins at plus 25lbs )
Cardio 20mins LISS

First time squating since really January, took it light and everything felt good, still going to go light for month and test my groin out, but today no problem, next regular squats. Stair Mill with plus 25lbs for the first 15mins was a killer, felt good though after working my legs. Next time 30lbs, not going to go over 15mins because back was starting to felt it, so 15mins max. My wife's PT said no way would I get my glutes to show for the contest and I should quit going on the internet and reading. He is most likely right, will never hit that kind of conditioning, but why should I make a lesser goal is how I feel, so that is still my goal, when I fail, at lest I will be able to honestly say I tried, so either way I win in my opinion. That is it hopefully it for today, unless I get bored and do more PM cardio, which is a 50-50 split.

PM Workout
Stair Mill 30mins ( 20lb weight vest )
Cardio 30min LISS ( 20lb weight vest )

My wife and I were out an about and I can across a 20lb weight vest, was $85 with tax, I was like a kid on christmas morning, could not wait to get back to the gym and try it out, loved it. It can hold 2 plates a pocket so next pay day going to buy another vest so I can go up to 40lbs total. So from now on all cardio will be done with the weight vest, especially on the stair mill, feel the burn baby!!!! 1hr 45mins of cardio today, to much, but was not going back to the gym until I came across the vest, need to really pace myself or I will end up burning up all the muscle I worked so hard to get.

[islander]

ahh I was just checking out weighted vests a store here has a super sale on them 69 bux with weights. there bars tho. two vests? lol damn another rough neck, you with possibly two vests and riddup hitting the gym with pneumonia, ok im feeling like a wuss now.

oh ya and **** ya never know unless you try! you never know one day you might turn around and be like holy ****! is that a striation!? haha that would be so cool. well not for me but for you my boyfriend would kill me if my ass wasnt slapable anymore.

[dapack]

24Jun09
AM Workout
Shoulders
Barbell Presses, 3 sets 6 reps
Cable Upright Rows, 3 sets 6 reps
Arnies, 2 sest 6 reps

Traps
Dbl Shrugs, 3 sets 6 reps ( 4 sec hold )

Arms
--1a. Close Grip Bench, 3 sets 6 reps
--1b. EZ Bar Curls, 3 sets 6 reps
--2a. Skullies, 3 sets 6 reps
--2b. Preacher Curls, 3 sets 6 reps
Pushdowns ( FST-7 Style ), 7 sets 10 reps ( 30 secs rest )
Dbl Curls ( FST -7 Style ), 7 sets 10 reps ( 30 secs rest )

Stair Mill 20mins ( 20lbs Vest )

Loving the vest, though probably going to have to pace myself using it, was dying this morning on the stair mill after hitting legs yesterday and 2x on the stair mill with weight, but all good just will force my body to adapt.

[dapack]

Originally Posted by islander

oh ya and **** ya never know unless you try! you never know one day you might turn around and be like holy ****! is that a striation!? haha that would be so cool. well not for me but for you my boyfriend would kill me if my ass wasnt slapable anymore.

funny nice to have a laugh in them morning.

[rIPPDUP]

keep up the good work bud! when's your show?

[Cork]

Loking great Dapack. Keep up the good work. Enjoy squatting again!

[dapack]

Originally Posted by rIPPDUP

keep up the good work bud! when's your show?

November 14th, NPC North Star.

[dapack]

Originally Posted by Cork

Loking great Dapack. Keep up the good work. Enjoy squatting again!

definitely will, going to take it easy for awhile, light weights high reps, but finally i can feel like i am working my legs again, just does not seem the same. though i have probably learned more about how my legs respond more without squating because i had to find other ways around working them and discovered my legs really like a lot of volume and higher reps, which if i was squatting the whole time would probably never had experimented.

[rIPPDUP]

Originally Posted by dapack

November 14th, NPC North Star.

good **** bud, my show is oct 31st ocb pittsburgh battle of the swords

[dapack]

Quick updated, not going to workout again until Monday, just been so tired this last couple of weeks, so I figured prbly should take a few xtra days off. Hit each bodypart once this week and got in 185mins of good cardio, probably need to tone my cardio down a little to start, but feel in love with the stair mill and weighted vest, to me it is cardio plus a little leg and glute work, love it.

[RAGEN2008]

Hey sometimes less is better. How far away from the comp?