Cam 2007

camarosuper6 · 02-10-2007, 12:44 PM

Change in plans.

Going to ditch the 5x5 because of a change of plans as far as my plans to compete next year. Im making a long term plan here, so after talking with my brother, were gonna go DC again.

First time back into DC again after a 2 month pure power phase.

Higher rep ranges were a little tough, numbers a little down, but nothing to be overly concerned about.

I will also be getting down to about 10 percent bodyfat by April. So I am reducing my carb intake, keeping my protein and fat consumption high.

Protein 300-400 grams per day (Depending on training day or not)
Carbs- 200-225 daily. 100 of these coming post workout or at breakfast.
Fats 120-150 daily.

about 1000 fat calories
800-1000 or so carb calorie and 1200-1600 protein cals

Grand total around 3500 calories per day. Carb cutoff is at 7:30.

30 minutes cardio on off days for a moderately intense session.

Im also concentrating on hitting the 11-15 rep range on ALL exercises save a few like deadlifts and squats.
So my weights may be lighter, but this will be easier on my joints and allow me to re-build my tolerance to moderate reps.

Fridays Workout

Incline Smith Press 250 x 8 rp x 3 rp x 2
Hammer Overhead Press 325 x 6 rp x 3
Lying Tricep Extentions with Cambered Bar (55 on both sides) x 8 rp x 3 rp x 1
Pulldowns (300lbs) x 6 rp x 2 rp x 2 (felt very heavy)
T/Bar Rows 6plates x 8 2nd set x 5

LexusGS · 02-10-2007, 04:46 PM

holy shit.... 6 plates on the Tbar row.... Insane man!!!

Bakerboy · 02-10-2007, 06:55 PM

Looks good. I'm a bit surprised that you only need 3,500 calories. I eat 3,000 calories and I only weigh 163 pounds.

yellowmoomba · 02-11-2007, 07:10 AM

Nice...

.......Are you doing the 60 second stretching at the end of your sets???

camarosuper6 · 02-11-2007, 11:49 AM

My cals are down because Im trying to lean up a bit before summer. To about 10 percent. I really put on some fat around my waist, Im probably up to 14 or 15 percent, and I feel more comfortable around 12 or so. So I would like to drop about 5 percent then bulk up accordingly.

02-10-2007, 12:44 PM	#121
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Change in plans. Going to ditch the 5x5 because of a change of plans as far as my plans to compete next year. Im making a long term plan here, so after talking with my brother, were gonna go DC again. First time back into DC again after a 2 month pure power phase. Higher rep ranges were a little tough, numbers a little down, but nothing to be overly concerned about. I will also be getting down to about 10 percent bodyfat by April. So I am reducing my carb intake, keeping my protein and fat consumption high. Protein 300-400 grams per day (Depending on training day or not) Carbs- 200-225 daily. 100 of these coming post workout or at breakfast. Fats 120-150 daily. about 1000 fat calories 800-1000 or so carb calorie and 1200-1600 protein cals Grand total around 3500 calories per day. Carb cutoff is at 7:30. 30 minutes cardio on off days for a moderately intense session. Im also concentrating on hitting the 11-15 rep range on ALL exercises save a few like deadlifts and squats. So my weights may be lighter, but this will be easier on my joints and allow me to re-build my tolerance to moderate reps. Fridays Workout Incline Smith Press 250 x 8 rp x 3 rp x 2 Hammer Overhead Press 325 x 6 rp x 3 Lying Tricep Extentions with Cambered Bar (55 on both sides) x 8 rp x 3 rp x 1 Pulldowns (300lbs) x 6 rp x 2 rp x 2 (felt very heavy) T/Bar Rows 6plates x 8 2nd set x 5
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

02-10-2007, 06:55 PM	#123
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Looks good. I'm a bit surprised that you only need 3,500 calories. I eat 3,000 calories and I only weigh 163 pounds.
	No strength within, no respect without - Kasmiri Proverb

02-11-2007, 07:10 AM	#124
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,440 Photos: 2	Nice..........Are you doing the 60 second stretching at the end of your sets???
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

02-11-2007, 11:49 AM	#125
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	My cals are down because Im trying to lean up a bit before summer. To about 10 percent. I really put on some fat around my waist, Im probably up to 14 or 15 percent, and I feel more comfortable around 12 or so. So I would like to drop about 5 percent then bulk up accordingly.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

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02-10-2007, 04:46 PM	#122
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	holy shit.... 6 plates on the Tbar row.... Insane man!!!