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Hello, I hope to do a bodybuilding show (masters) next year spring or summer. I've never done a contest prep, but been lifting forever (gear free). My background is military/corrections so I do more athletic type lifting. When I commit to a contest, I'll switch to a BB routine. 2 or 3 days a week In the place of cardio, I do military mixed martial arts and SAQ work. Another 2 or 3 days a week, I do full body weight training (alt. upper/lower body). The other 1 to 2 days is rest. I'll try to copy from my training journal on another site. I'm 5'5 and 210# (206-214) and 43 yrs old.
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copied my training log from another site
08-23-2012
Posted in Training : Aug 24, 2012, 2:25AM : Edit
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08-23-2012
DB Push Press (full squat, pause in hole): pair of 70# DBs- 2x6, pair of 80# DBs- 2x5, pair of 90# DBs- 1, 2, 2, 2, 2, 2 reps
BB High Pulls (face level): bar- 7 reps, 95#- 7 reps, 135#- 5 reps, 155#- 2x4 .... 1st time doing in 2 yrs and it showed. R shoulder (had surgery on) lagged big time. Surprising because when I do 1 arm with DB, the R shoulder completely dominates.
DB 1 arm High Pulls: 70# DB- 7 reps, 80# DB- 5 reps each side
1 arm Angled Pulldowns (long stack): 100#- 21 reps, 120#- 13 reps, 140#- 11 reps, 160#- 6 reps each side
BB Roll Outs: 185#- 10, 10, 9, 8 reps ..... do not do right after pulldowns or pullovers
Rev Hyperextensions: BW- 23 reps, 40# DB- 3x10, 60# DB- 4x8
BB Rev Curls (Fat Gripz): 65#- 10, 8, 10 reps ....superset
Tri Extension: mini monster band- 3x13 .... superset
V Jumps (Portable Power Jumper): PPJ- 8 jumps, PPJ +10# plate- 3x8 jumps, PPJ + 25# plate- 5x5 jumps
Step Ups (PPJ): PPJ- 2x10 each leg, PPJ + pair of 25# plates- 5x6 each leg
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08-20-2012
Posted in Training : Aug 21, 2012, 1:36AM : Edit
08-20-2012
Pull Ups (weight harness): BW- 10 reps, 45# DB- 6 reps, 55# DB- 2x4, 65# DB- 3x3, 75# DB- 3 singles
Leg Sled: mimic starting from hole, 240#- 27 reps, 300#- 2x10, regular ROM 340#- 10 reps, 380#- 3x3 ...... while lying on machine, something got in my eye, and burned like hell, stumbled off leg sled like a blind man
Good Mornings (bands): mini + mini monster bands- 21, 16, 21, 21 reps
DB 1 arm Rows (Fat Gripz): 75# DB- 7 reps, 85# DB- 8x3 each arm
BB Front Press: 45# oly bar- 17, 21, 21 reps
Seated Cable Crunches (pulldown): 90#- 23 reps, 130#- 4x8
Rev Hyperextension: BW- 23 reps, 25# DB- 17 reps, 35# DB- 13, 10, 10, 10 reps
Rev Pulldown/Ext: 90#- 21 reps, 120#- 15 reps, 140#- 8, 8, 6 reps
Lying Russian Twist: 45# plate- 3x13
Elevated Planks: BW- 3x 60 sec
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08-16-2012
Posted in Training : Aug 17, 2012, 2:41AM : Edit
08-16-2012
went a little crazy with back work ( lots of direct/indirect work). I had second thoughts on a few of them, but was able do everything without any issues
Landmines Pick Up Overhead: 3 plates- 6 reps, 3 plates + 25# plate- 2x4, 4 plates- 6x2
DB 1 arm Squat Snatch (full squats): 50# DB- 7 reps, 60# DB- 2x5, 70# DB- 2x5, both arms
DB Deadlifts + bands: pair of 95# DBs + pair of red minis- 10 reps, pair of 95# DBs + pair of mini monsters- 2x8
Cable Wood Choppers: 60#- 21 reps, 80#- 13 reps, 100#- 10 reps, 110#- 2x7 both sides
SA Pulldowns: 100#- 25 reps, 140#- 17 reps, 170#- 8, 4, 4 reps
Cable Squat/Rows: 140#- 17 reps, 170#- 17 reps, 200#- 2x17
Plate Carry: 3 plates- 3x aerobic room (to/from), 4 plates- 3x half room (to/from)
BB Rev Curls (Fat Gripz): 45# bar- 3x21 superset with
Tri Extension: mini band- 21 reps, mini monster band- 13, 17 reps both arms superset with above
Calf Raises (leg sled): 300#- 40 reps, 340#- 30 reps, 400#- 2x21
Elevated Planks: BW- 2x60 sec, 40# DB harness- 3x35 sec
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08-14-2012
Posted in Training : Aug 14, 2012, 9:08AM : Edit
08-12-2012
hurt heel doing too many sprints/long jump yesterday, trained around with calf raises
BB Curl/Rev Overhead Press: 115#- 2x5, 135#- 2, 2, 2, 1, 1, 1, 1, 1 reps, 145#- 1, 1, 1 reps
Calf Raises (leg sled): 300#- 25 reps, 340#- 21, 25 reps, 400#- 3x17
Pull Ups (weight harness): BW- 8 reps, 35# DB- 2x4, 45# DB- 3x3, 65# DB- 1, 1, 1, 1 reps
Sissy Squats (weight harness): BW- 10 reps, 65# DB- 10 reps, 90# DB- 10, 7, 7 reps
BB Front Press: 45#- 3x20
Seated Calf Raise: 3 plates- 15, 15, 13, 13, 10, 15 reps
DB Incline SAKB: pair of 25# DBs- 15, 17, 17 reps
Cable Squat/Rows: 70#- 17 reps, 110#- 17 reps, 140#- 17 reps, 170#- 17 reps, 200#- 17 reps
Rev Calf Raise (leg sled): 240#- 4x12
DB Swiss Ball Crunches: 55# DB- 2x25
Elevated Planks: BW- 50 sec, 55# DB- 4x 35 sec
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08-09-2012
Posted in Training : Aug 10, 2012, 2:31AM : Edit
08-09-2012
BB Clean/Press (Fat Gripz): 135#- 3x3, 155#- 1 rep ..... left shoulder was dodgy, switched to DBs
DB 1 arm Clean/Press (Fat Gripz): 80# DB- 5 singles both arms, 90# DB- 10 singles both arms
Good Morning Jumps: 45#- 4x8
Rope Pulldowns: 140#- 28 reps, 170#- 17 reps, 200#- 2x13
Incline Chest Press (LF): 150#- 12, 12, 7 reps .......shoulder still dodgy
Hip Adductor (LF): 140#- 3x17
Hip Abductor (LF): 140#- 4x11
DB Plank Rows: 75# DBs- 3x10 both arms .... form was off
DB Swiss Ball Crunches: 65# DB on upper chest- 3x25
Drag Lunges (LL H+M bands): 6x11 both legs
Elevated Planks: BW- 60 sec, 45# DB harness- 2x35 sec, 55# DB harness- 3x35 sec
Jump Rope: 4 mins, not counting breaks
weaker than expected all around, might be not be fully recovered from last session
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08-06-2012
Posted in Training : Aug 7, 2012, 2:03AM : Edit
08-06-2012
Landmine (Heavy Pick Up): 3 plates- 6 reps, 3 plates + 25# plate- 4 reps, 3 plates + 35# plate- 4, 4 reps, 4 plates- 2, 2, 2, 2 reps
Pull Ups (weights): BW- 10 reps, 35# DB- 2x5, 45# DB- 3x3, 50# DB- 1,1 reps ...... landmine took away some strength from pull ups
Leg Press: 3 plates/side- 2x35
Diagonal Lifts: 45# plate- 3x13 each side
Calf Raise on Leg Press: 4 plates/side- 20 reps, 5 plates/side- 3x13
Seated Dip Machine (LF): 8 bricks- 25 reps, 11 bricks- 3x10
BB Roll Outs: 185#- 4x10
Drag Lunges: H+M bands (LL)- 6x11 each leg
DB 1 Leg SLDLs: 55# DB- 3x10 each leg
Elevated Planks: BW- 60 sec, 35# DB in harness- 4x35 sec
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08-03-2012
Posted in Training : Aug 4, 2012, 3:59AM : Edit
08-03-2012
Close Grip Overhead Press (smith): 135#- 3x8
Front Squat (smith- rack position): 185#- 3x8, 205#- 6 reps, 225#- 4x5
1 arm Shrug (smith): 135#- 5, 7 reps, 185#- 2x5, 155#- 2x5 each arm
Leg Curl (mag): 110#- 4x5 individual leg coming down, both legs going up
Seated Dip Machine (icar): 7 bricks- 10 reps, 9 bricks- 7 reps, 10 bricks- 2x7
Hip Abductor (LF): 175#- 21 reps, 220#- 3x15
Rev Pulldown/Ext: 96#- 8, 8, 8, 5 reps
Rev Pulldowns (close grip): 132#- 10reps, 168#- 2x5
Seated Cable Rows (V Fat Gripz): 120#- 21 reps, 160#- 11 reps, 180#- 2x5
Drag Lunges : H + M bands (LL)- 6x11 each leg
Elevated Planks: 35# DB in weight harness- 3x 45 sec holds -
Hey man, welcome to the Section. Austin_Bicep, SVT03Dal and I are the Leaders here. Let us know if you have questions.
Thank you for your service and I look forward to your progress. Keep it up. Your training looks like fun.Not Everything. Not Yet.Comment
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Welcome to the training journal forum.Comment
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08-27-2012
alternate upper/lower body- high volume
BB Overhead Strict Press (off Pins set @ shoulder level with pair of short bands): 135# + pair of short minis- 2x3, 135# + pair of short mini monsters- 2x3, 155# + pair of short mini monsters- 2, 2, 1, 1, 1 reps
DB Alt Upright Rows: pair of 60# DBs- 10 reps, pair of 75# DBs- 5x5
Calf Raises (leg sled): 280#- 35 reps, 340#- 30 reps, 400#- 2x20
SA Pulldowns: 100#- 25 reps, 130#- 13 reps, 150#- 3x5
BB Front Raise to Overhead (UH): 75#- 8 reps, 85#- 6, 5, 6 reps
DB Kneeling Squats: pair of 60# DBs- 20 reps, pair of 75# DBs- 3x12 ..... clean DBs kneeling
Cable Squat/Row: 140#- 21 reps, 200#- 15, 17, 17 reps
Cable Pullthroughs: 50#- 13 reps, 80#- 11 reps, 100#- 8, 6 reps
V Jumps: 10# plate- 2x10 jumps, 25# plate- 2x10 jumps, 35# plate- 3x8
Jump Rope 3 min, Trampoline 3 min
OH Twist: 35#- 3x10 ..... can't hold BB behind back (no back squats, good mornings)
Hanging Knee Raise: 45# DB- 10, 9, 6, 4 repsComment
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Welcome to our training section! Let me know if you need any help with your contest prep...Comment
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08-30-2012
more high volume, this week 2 days weight training, 2 days grappling
DB 1 arm Clean/Press (Fat Gripz): 75# DB- 5 reps, 85# DB- 4x3 each arm, 100#DB (w/o FG)- 3 reps each arm
DB SLDLs: pair of 65# DBs- 13 reps, pair of 75# DBs- 10 reps, pair of 85# DBs- 3x7
Rev Pulldowns (HS cable): 110#- 17 reps, 150#- 13 reps, 180#- 9 reps, 200#- 3x5
Row Shrugs (HS T row): 1plate- 12 reps, 2 plates- 7x5
Incl Bench Shrugs (LF): 135#- 4x15
BB Roll Outs: 185#- 3x10
Standing Hip Flexion: 25#- 16 reps, 35#- 3x13 each leg
Standing Hip Extension (LF): 150#- 15 reps, 190#- 3x10 each leg
Seated Calf Raise: 2 plates- 25 reps, 3 plates- 16, 13, 16, 16 reps
Pushdowns (V): 100#- 22 reps, 150#- 3x8, 180#- 2x5
Planks: BW- 4x 60 secComment
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09-02-2012
2 days prior, I did an all out blitz on my glutes with PVC roller (SMR) and 2 days rest was not enough. I did 2 reps of my warm up 95# squat snatches and quit.
BB Bent Over Rows + bands: 135# + pair of short minis- 7 reps, 185# + pair of short minis- 5 reps, 185# + pair of short mini monsters- 4x4
DB Push Press (full squat- lockout overhead): pair of 80#DBs- 4x4
Pull Ups (weight harness): BW- 8 reps, 35#DB- 2x4, 50# DB- 2x3, 65# DB- 2, 2, 1 reps, 75# DB- 2 singles
DB Sissy Squats (weight harness): 75# DB- 10 reps, 90# DB- 7, 10, 10 reps
BB Curl/Rev Military Press: 95#- 10 reps, 115#- 5, 4, 4 reps
SA Pulldowns: 100#- 25 reps, 130#- 10 reps, 150#- 5, 4 reps
Neg Squats: 150#- 4x20 ...... different machine 2/3 ROM
Hyperextension: BW- 2x17
I tried to work faster because was gym was closing early, so I did 1 hour walk laterComment
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09-06-2012
Posted in Training : Sep 7, 2012, 2:33AM : Edit
09-06-2012
DB Deadlifts: pair of 100# DBs- 3x17
Landmine Pick Up to Overhead: 3 plates- 6 reps, 3plates + 25 # plate- 2x4, 4 plates- 2, 2, 1 reps ...... L hip tweaked again
Chest supported Rows (HS): 2 plates- 7x5 ...... me and most people can lift around half weight we were using on the old machine
Cable Woodchoppers: 70#- 17, 100#- 12, 10, 12 reps each side
1 arm Cable Punch: 35#- 20 reps, 50#- 20 reps, 70#- 10 reps, 80# - 8 reps each arm
Standing Hip Flexion: 25#- 17 reps, 35#- 3x13 each leg .... alternate b/c hip
VJumps: holding 10 # plate- 2x10 jumps, holding 25# plate- 3x8 jumps, holding 35# plate- 3x7 jumps ..... alternate b/c hip
DB Supinate Curls/Rev OHP: pair of 55# DBs- 3x5
Rev Hypers (improvised): 35# DB- 3x13, 55# DB- 3x8
Lying Pullovers Crunches (leg raised, ankles crossed): 25# plate- 4x11
3x 1.5mins on trampoline
commentComment
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9-10-2012
BB Close grip Military Press: 115#- 5, 5, 5, 4, 4 reps
BB Deficeit SLDLs + bands: 115#- 7 reps, 115# + pair of short mini monsters- 7 reps, 115# + pair of mini monsters + mini bands- 5, 8, 8, 8 reps
DB Plank Rows: pair of 75# DBs- 3x13 each arm
DB Deadlifts: pair of 100# DBs + pair of short mini bands- 7 reps, 100# DBs + pair of mini monsters bands- 3x7
S Press: 25#- 2 sets, 3x 40 sec static holds
DB Dimel DLs + jumps (2pt. exercise- do1 dimel dl, follow with another dimel dl with jump at top = 1 rep): pair of 35# DBs- 10 reps, pair of 55# DBs- 4x5, pair of 65# DBs- 3x3
DB Incline Curls: pair of 25# DBs- 3x8, incline hammer curls pair of 25# DBs- 2x7, weighted stretch with 25# DBs- 3x30 sec
DB Hanging Knee Raises: 30# DB- 2x12, 45# DB- 9, 8, 6, 7 reps
Decline Pullover/Crunches: 35# plate- 3x13
Trampoline: 4x 2min superset with
Tri Extension: long mini band- 10, 10, 8, 8 repsComment
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Dont forget YUKON GUYS lol"Anyone can speak english when in might get you a little strange lol"Comment
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09-13-2012
had my usual workout time cut by more than half.
BB Military Press + bands: 135# + pair of short minis bands- 4 reps, 135# + pair of mini monsters- 4x3 ...strict press from neck level to lockout
BB Zercher Squats: 155#- 10 reps, 175#- 10 reps, 195#- 10 reps, 215#- 10 reps, 235#- 3x5 .... 4-6 months since last time, I had pinch my arm between BB and thighs. today just did touch and go
Pulldowns (Fat Gripz): 156#- 8 reps, 168#- 4, 5, 4 reps, 180#- 3+2, 4+2 rest pause rep .... holding on to the bar was a challenge
DB 1 arm Clean/Press off floor (Fat Gripz): 75# DB- 5 reps, 85#- 5 reps each arm
Angled Leg Press: 204#- 25 reps, 240#- 25 reps, 300#- 17 reps
I did a HIGH REP session later at home with bands and weights.
Lat Raises: pair of 10#- 3x30
Leg Ext: pair of 10#- 3x50
Standing Leg Curls: pair of 10#- 3x50
Rev Crunches: pair of 10#- 3x30
Rows: mini monster band- 3x50
Pull Aparts: mini monster band- 3x25Comment
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09-18-2012
My kid had no school on mon/tues, threw off schedule had a compressed workout at an alternate location. still have 2 days of combatives to make up
BB Curl/Rev Military Press: 115#- 2x5, 135#- 3x3 .... slow negative, strict pressing
BB Bent Over Rows + bands: 135# + pair of short mini monsters- 8 reps, 185# + pair of short mini bands- 8 reps, 185# + pair of mini- monsters- 2x5, 205# + pair of mini monsters- 4x3
BB Hack Squats: 245#- 11 reps, 295#- 5, 4, 3, 4, 4, 4 reps ...... legs was good, grip was not, need learn to use to straps
Good Morning Jumps: 45#- 5x7 jumps .... good morning to jump ratio 2:1
Diagonal Lift: 45# plate- 2x13 each side
Rev Pulldown/Ext: 120#- 10 reps, 132#- 6, 6, 6, 4 reps
Standing Leg Curls: 50#- 3x13 each leg
Hip Extension: 72#- 11 reps, 96#- 2x11 each leg
Saxon Side Bend: 25# plate- 10, 10, 7 repsComment
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09-20-2012
I had to work out on what supposed to be off/grapple day, had work at fast to squeeze as much as possible in half my usual time, being off day and rushing I did not drink before going to the gym and was really dehydrated
Machine Front Squats: 260#- 7 reps, 320#- 7x3 ...... number of reps for sets was off
Cross Body Push: 30#- 13 reps, 50#- 15 reps, 70#- 15 reps, 80#- 15 reps each side
Elevated Cable Rows: 110#- 3x10
1 arm Pulldown: 60#- 21 reps, 84#- 15 reps, 108#- 11 reps, 120#- 11 reps each arm
Hip Extension: 90#- 13 reps, 130#- 2x11 each leg
SA Cable Twist: 72#- 3x7 each side
V Jumps: holding 10# plate- 2x10 jumps, 25# plate- 3x8 jumps, 35# plate- 2x7 jumps
Missed my evening walk, did some band exercises
Band Pull Apart: mini monster- 100 reps
Band Curls: mini monster- 100 reps
Band Rows: mini monster- 100 reps
Leg Extension: 10#- 150 reps each legComment
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