Log- 2007 challenge to me

[whiteknight39]

I figured I'd start a new log for this year.....

A quick brief history for those that don't know me....

I started my workout journey in Oct 2005 again after several years off... I quit smoking..lost some weight and decided to compete in June 2006... Did 2 comps ...came in first and second ..qualified to do the Cdn nationals ...so I've decided that I should give it a go as I'm not sure I'd want to start over again...blah blah blah....

Here are some pics form those two comps ( AB southerns and AB provincials )

http://www.whiteknight.ca/2006 Bodybuilding whiteknight.ca.htm

I took a couple of months off and then tried a bulk....I hated it....but I had to try it... I will take a different approach next time.... I did hit new PB's with weights though which is good.

I have taken the last 10 days or so off from the gym and diet/supplements.... did an 8 day cleanse and have lost some of the weight I gained ( 6 lbs ) .....it was time to regroup

Starting a new program...it's different than what I've done in the past ..I want to try it for 8-10 weeks and see what type of changes come about

The program is influenced by Scott Abels Met Hybrid DVDs I just picked up

I want to keep my caloric intake to 1800-2000 cals per day for now....with a macro breakdown of 45/35/20 p/c/f for now

This mornings workout...now it might look weenie but I was dying out at certain stages.....Minimal rest if any between sets...the heart rate was kept up ...I was sweating and had oxygen debt by throughout the workout.....

Assisted Pullups
3 sets of 15 reps- 50 lbs 50 lbs, 70 lbs

Superset
Seated row with a lying body pull up? ( basically - feet on floor, pull yourself up to the squat bar - I kept my knees bent )

3 sets of each- 12 reps-
row- 70 lbs,
pullup- bodyweight- grip fingers facing out

Superset-
deadlifts with lying down pull up again but reverse the grip
3 sets x 12 reps each

deadlifts- 50 lbs barbell
lying pullup - bodyweight ( I was dying out on these)

dumbell rows-
3 sets x 12 reps- 27.5 lbs, 27.5 lbs, 20 lbs

I felt it....the muscles were fatigued

 

[Sassy69]

If you can go into your big show w/ a little more mass and the same degree of shredding, dayum...

Very excited to watch your progress WK!

 

[whiteknight39]

Thanks Sassy

Looking forward to go for it

 

[ck2006]

and.... in...

 

[jenscats5]

Good luck!!

 

[*Bunny*]

Starting off right with a cleanse & everything! I was looking at Scott Abels comp prep pricing ... WOW lol. Best wishes for you!

 

[whiteknight39]

I haven't signed up with Scott..I've just picked his his DVDs as of now

This AM's workout.....was an ab circuit.... did the circuit below twice...no rest between exercises( took about 30 minutes to do in total) really pumped up the heart

-standing leg raises - 25
- exercise ball switch from feet to arms- 45 seconds
-exercise ball in hand squeezing smaller ball with knees, twisting in seperate directions- 45 seconds
- front roller- 45 seconds
-side windshield wipers ( on side on bosu ball with exercise ball between legs ,lifting legs like a windshield wiper) 45 seconds per side
-sitting twist with medicine ball from side to side
-superman for 2 minutes
-lying bicycle on floor- 45 seconds
-medicine ball crunches ( legs in air reaching up with 10 lbs medicine ball )
-choppers- 45 seconds ( lifting medicine ball from floor to overhead )
- back extensions with 25 lbs weight- 25 reps

On todays menu

Beef Jerky
Fat Free yogurt w/ 2 teaspoons hemp seed
5 egg whites w/ salsa and fat free cheese
udos oil- 1 tablesppon
5 oz chicken breast/170 gr brocoli w/ 1 tablespoon mct oil
2 small tilapia fillets w/ 85 gr okra
1-1/2 scoops biotest surge after workout
1-1/2 sccops muscle milk in water
1 all-bran bar
1 small banana


Total calories 1775.5, 183.7 gr of protein, 67.9 gr of fat, 121 grams of carbs
% breakdown p/f/c/- 49.3/18.2/32.5


I might do a chest workout with hubby tonight

Also debating if I should take kung fu.... I use to take it twice a week.... not sure if I have time though.. it's a hell of a workout and really helps with flexibility

Later

 

[LuluDeren]

Wow, awesome pics, Whiteknight! Congrats on your first and second placings.

 

[whiteknight39]

Thanks

Did chest last night..not heavy weights,,,but ebough so that I hit close to failure or failure at the third set on the 12-15 rep

3 sets incline dumbbell press
3 sets flat dumbbell flies
Alternating incline hammer press
Alternating flat hammer press

This AM

shoulders and bis
-One arm barbell thrust- 3 sets x 15 reps
-Superset alternating front raises with horizontal shrugs- 3 sets of each x 15 reps
-Superset side lateral raises with vertical shrungs- 3 sets of each x 12 reps
- Concentration curls- 3 sets each arm x 12 reps
-machine preacher curl- 3 sets x 12 reps
-standing barbel curl- 3 sets x 12 reps

I am sore from tuesdays back work out.....

todays menu
total calories- 1893
209.7 gr protein
63.4 grams of fat
133 grams of carbs

Started taking red blast yesterday

 

[whiteknight39]

Geez... I almost forgot..... guess I shoudl add some stats

I will measure up and take a caliper measurement this weekend ( I bought a Lange last year and never used it yet )

Age- 45
Height- 5'2"
weight- ( at the freaking moment)- 135 lbs

 

[whiteknight39]

yesterday- day off gym and free food day

Today - legs- I found it to be a great workout with major hamstring fatigue..good stuff

4 sets of
superset leg extension ( 15 reps- 75 lbs ) with squat thrust jump ( 15 reps)

3 sets of
superset abductor in and our with anterior reach- 15 reps each

3 sets of
superset seated leg curls ( 15 reps - 75 lbs ) with jump leaps- 15

3 sets of
glute machine ( since my gym doesn't have one, I used the assisted pull up machine and pushed down with the leg ) 15 reps each

3 sets of
walking lunges with 15 lbs dumbellsx 15 reps with each leg

3 sets of
dumbell deadlifts ( used only 2x 25 lbs dumbells as my legs were getting toasted by now )- 15 reps

I've also added grape seed oil to my cooking

 

[the-short-one]

great pics - you were SHREDDED. what Sassy says - a little more mass and you will kick ass.

 

[gymmum]

I agree awesome pics.....good luck for the nationals....look forward to following your progress.

 

[whiteknight39]

yes I need more mass!!!! dammit .. it;s hard to put on....lol

Yesterday I skipped the gym.... ny freaking quads are toasted..... I could not walk up and down the stairs.... today at work it's still a biatch to walk about after sitting down for a while..... I didn';t realize that taking those 10 days off and then completely switching the program would hit me this hard...... It feels like my very first time......

Today I sucked it up and went to the gym before work though... did some back work

-2 sets of seated rows- 90 lbs,90 lbs, 105 lbs
-superset reverse grip pull downs ( 100 lbs ) with alternating speed rows with tubing....3 sets of each
-superset cable pulldowns( 100 lbs ) with alternating bent rows with tubing- 3 sets of each
( 30-45 seconds with the tubing...8 reps with the weights.. no rest in between)
bent barbell rows- 3 sets x8 with 60 lbs..

15 minutes of cardio to try and loosen the legs a bit

As for diet....I am keeping to the above calories and macros on a daily basis for now...

Now to wobble for some water....

 

[The Shadow]

yesterday- day off gym and free food day

Today - legs- I found it to be a great workout with major hamstring fatigue..good stuff

4 sets of
superset leg extension ( 15 reps- 75 lbs ) with squat thrust jump ( 15 reps)

3 sets of
superset abductor in and our with anterior reach- 15 reps each

3 sets of
superset seated leg curls ( 15 reps - 75 lbs ) with jump leaps- 15

3 sets of
glute machine ( since my gym doesn't have one, I used the assisted pull up machine and pushed down with the leg ) 15 reps each

3 sets of
walking lunges with 15 lbs dumbellsx 15 reps with each leg

3 sets of
dumbell deadlifts ( used only 2x 25 lbs dumbells as my legs were getting toasted by now )- 15 reps

I've also added grape seed oil to my cooking

Some advice......you are doing 29ish sets for legs with high reps.


Cut those sets in half and get the rep renge(TUT interval) down in the hypertrophy range.

Reps are too high and too many sets.

WHy 15 reps??


why not 6?

 

[whiteknight39]

Before the new year I was doing the Max OT style of training...... heavier weights low reps.... did this for about 3 months....
I wanted to switch it up for the new year....so I purchased Scott Abel's DVD on what he calls the MET HYBRID TRAINING PROGRAM...He calls it the unconvential new way of training.... I thought I'd give it a shot for 8-10 weeks ..... it is definately different

 

[The Shadow]

Before the new year I was doing the Max OT style of training...... heavier weights low reps.... did this for about 3 months....
I wanted to switch it up for the new year....so I purchased Scott Abel's DVD on what he calls the MET HYBRID TRAINING PROGRAM...He calls it the unconvential new way of training.... I thought I'd give it a shot for 8-10 weeks ..... it is definately different

No offense....but the number of reps(only) has little to do with gaining size, which you stated was the main goal.

Im aware of Scott Abel...and his wife Laura Binetti(IFBB pro)....he desgined his first plans around HER....if you dont know who she is - find out.

She originally competed at 170ish pounds and was a freak.....thing is...she was bigger than most female bbers BEFORE she began training.

Hey - ff you feel that you are on the right track - knock it out then.


I STRONGLY suggest getting a bf test done NOW to track progress if you havent already done so.


Keep an eye on The Short Ones log...Im prepping her for a show in March.

 

[whiteknight39]

Thanks for the feedback...

It's good to hear it

Scott Abel is toting this program as the new bodybuilding way...the new way to train.....totally unconventional. He claims that one will see growth and stay lean.....

Some of his bb clients state they are on this HYBRID MET program.

I don;t know, I figured I'd give it a go .....I estimate within 8 weeks I should see whatever progress comes from this to start to appear....

I am definately going to get a bf test done as you suggested.....

I'll also check the short ones log......
thanks

 

[The Shadow]

anytime

 

[whiteknight39]

My quads were so fried that I could't even lean in to do back extensions

quick recap then- workoiuts for the last 2-3 days

1/2 hour eliptical

Chest-
Incline dumbell press - 30 lbs x15 reps x 3 sets
Flat dumbell flies- 20 lbs x 15 reps x 3 sets
Alternating hammer incline- 15 reps- 3 sets - 30 lbs
Alternating Flat Hammer- ditto- 40 lbs

Tris-
superset falt bar pulldowns with rope pulldowns- 5 sets each - 70 lbs and 30 lbs
dumbell kickbacks

Shoulders
One arm barbell thrust- 3 sets
superset alternating dumbell raise with shrugs - 20 lbs and 45 lbs- 3 sets x 15
superset side lateral raise with horizontal shrugs- 20 lbs & 60 lbs- 3 sets x 15

Abs-
did the follwoing circuit twice
standing leg raises-25
exercise ball switch from feet to hand- 45 seconds
exercise ball in hand/squeeze small ball with knees- twist oposite direction- 45 seconds
front roller- 45 seconds
bicycle- 45 seconds
side windshield wipers- 45 seconds
sitting twist with medicine ball ( 10 lbs ) - 45 seconds
medicin ball crunches- 45 seconds
choppers- 45 seconds-
superman- 2 minutes
skipped the back extension

 

[whiteknight39]

Great workout today.. Had lots of energy... not sure if it was the red blast or the time off or the change of routine

Superset leg press ( 450 lbs ) with one legged squats and anterior reaches
3 sets x 10 reps each

Dumbbell squats- 2 x 50 lbs dumbbells- 3 sets x 8 reps

Superset lying leg curls ( 75 lbs ) with reverse lunges- 3 sets x 10 reps

Superset hack squats ( 70 lbs ) with anterior dives- 3 sets x 10 reps

Superset one legged Romanian dead lifts with stability ball squat- 3sets x 10 reps each leg