After having surgery on both hands for carpal tunnel, the second part is now stitched up and healing I decided it was time for a new journal as well as a new start. My previous journal spanned quite a few years.
I've decided this would be a good time to rebuild and tool up for next year. I competed in June 2012, in the Garden State and although I looked okay, I was only eight pounds out from the heavyweight cutoff at 225. I wasnt exactly thrilled with how I looked-even though I made sizable gains. I am 6'1", and walk around at 235lbs. I should mention that I had a great learning experience in my first NPC show, taking fourth in both 35+ and the 45+ Masters category but didnt make the top ten in the Open.
So taking the judges advice, I will be competing in 2013 at 235-240 in the super heavyweight category. I feel this will better show off what kind of size I can really have, and I'm starting it off with Built's Baby got Back routine with some higher volume tweaks in it, and I am still keeping my 531 strategy in tact every other week on the core lifts...basically because I'm egotistical
Here's what it looks like:
Day 1:
Back/Posterior Chain (Thickness)
Deadlift 531 or 5x12, 10, 8, 6, 15
Bent-over rows 4?8-12 (hypertrophy range)
High Rows 3?10-15)
Chest:
Flat bench 5x12, 10, 8, 6, 20 or 531
Incline dumbbell press 4?8-12
Incline cable flyes 3?12-15
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom
Abs: 3 sets of 8-12, weighted
Day 2:
Quads:
Squats 5?12, 10, 8, 6, 15 or 531
Front squat 4x8-12
Partial squat or one leg squat 3x20-30
Hamstrings (light):
Pull-throughs, 4x12-20
Biceps:
Seated alternating bicep curls 5?5
Hammer curls 5?8-12
Day 3:
Back (Width)
Weighted Chins 5?5
Hammer high rows 4?8-12
Lying pullovers 3?12-15
Shoulders:
Rear Laterals (Pre-exhaust?go light to medium weight) 3?10
Military Press 531 or 5x12, 10, 8, 6, 15
Standing side laterals 4?8-12
Calves: (gastrocs) standing or donkey calf raises, 5x10
Abs: 5xfailure, unweighted
Day 4:
Hamstrings (Heavy)
Romanian Deadlifts 5?5 or 5x12, 10, 8, 6, 15
Zercher Good Mornings (Zerchers always a better ROM) 5x10-12
Quads:
Walking lunges 3?12-20 or leg extensions 4x25
Triceps:
JM Press 5?5 or Weighted Chest Dips 5x12, 10, 8, 6, 15
Cable pressdowns 5?8-12
For the first 2-3 months, since I've been in surgery for six weeks, I need to get back to an improved general fitness level. After that, I will be doing a carb cycling bulk with the same routine, with just a few switches of exercises, but keeping the rep structure the same. The core lifts will remain, but the assistance work will change.
I've decided this would be a good time to rebuild and tool up for next year. I competed in June 2012, in the Garden State and although I looked okay, I was only eight pounds out from the heavyweight cutoff at 225. I wasnt exactly thrilled with how I looked-even though I made sizable gains. I am 6'1", and walk around at 235lbs. I should mention that I had a great learning experience in my first NPC show, taking fourth in both 35+ and the 45+ Masters category but didnt make the top ten in the Open.
So taking the judges advice, I will be competing in 2013 at 235-240 in the super heavyweight category. I feel this will better show off what kind of size I can really have, and I'm starting it off with Built's Baby got Back routine with some higher volume tweaks in it, and I am still keeping my 531 strategy in tact every other week on the core lifts...basically because I'm egotistical
Here's what it looks like:
Day 1:
Back/Posterior Chain (Thickness)
Deadlift 531 or 5x12, 10, 8, 6, 15
Bent-over rows 4?8-12 (hypertrophy range)
High Rows 3?10-15)
Chest:
Flat bench 5x12, 10, 8, 6, 20 or 531
Incline dumbbell press 4?8-12
Incline cable flyes 3?12-15
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom
Abs: 3 sets of 8-12, weighted
Day 2:
Quads:
Squats 5?12, 10, 8, 6, 15 or 531
Front squat 4x8-12
Partial squat or one leg squat 3x20-30
Hamstrings (light):
Pull-throughs, 4x12-20
Biceps:
Seated alternating bicep curls 5?5
Hammer curls 5?8-12
Day 3:
Back (Width)
Weighted Chins 5?5
Hammer high rows 4?8-12
Lying pullovers 3?12-15
Shoulders:
Rear Laterals (Pre-exhaust?go light to medium weight) 3?10
Military Press 531 or 5x12, 10, 8, 6, 15
Standing side laterals 4?8-12
Calves: (gastrocs) standing or donkey calf raises, 5x10
Abs: 5xfailure, unweighted
Day 4:
Hamstrings (Heavy)
Romanian Deadlifts 5?5 or 5x12, 10, 8, 6, 15
Zercher Good Mornings (Zerchers always a better ROM) 5x10-12
Quads:
Walking lunges 3?12-20 or leg extensions 4x25
Triceps:
JM Press 5?5 or Weighted Chest Dips 5x12, 10, 8, 6, 15
Cable pressdowns 5?8-12
For the first 2-3 months, since I've been in surgery for six weeks, I need to get back to an improved general fitness level. After that, I will be doing a carb cycling bulk with the same routine, with just a few switches of exercises, but keeping the rep structure the same. The core lifts will remain, but the assistance work will change.
