Bigmix training and contest prep

[Bigmix]

A little about me I love weights, the iron game, Bodybuilding, powerlifting, training period I have now for almost 25 years. I am 42 and did my first Bodybuilding show this year. I know why did wait so long?? at 6'5" in my mind I felt I needed to be bigger and that was my quest for so long I've weighed 330-340lbs in the past. Before this contest I weighed 300lbs my contest weight when I finnished was 226lbs...I over dieted trying to come in as conditioned as possible I under ate and I low carbed for way to long as a natural Bodybuilder doing an NPC non tested show I was not prepared.



I will be better prepared next time around I've got better insight on how my body responds to certain foods training and supps. I really don't care if people take steroids I choose to do this different and yes I've been down that road when I was much much younger (20 somehting no it all at least that's what I thought) well this is my blog/log where I will try and keep my workouts posted as much as possible

[Bigmix]

Chest

Chest was hard having the issues with my shoulder come back dosen't help so I backed off on heavy weight and it's just trying to train as smart as possible...no more crying

what's new FST-7 Cable crossover I actually went heavy with these today.

FST-7
100lbs
120lbs
130lbs
140lbs
150lbs
150lbs
150lbs x 12

Incline Smith machine BB press
135lbs x20
185lbs x12
225lbs x12
275lbs x12
235lbs x12
135lbs x12(5 seconds down 2 secs up)

Flat DB bench
75lbs x12 (controlled and pause as the bottom pause at the top 3/4's up)
75lbs x12
65lbs x16x2

Machine chest press
200lbs x 12
240lbs x12
180lbs x12

FST-7 finisher
100lbs x 7 x10-12

Shoulder press cables
3 sets of 10-20 reps

side laterals
25lbs x 10-20

front delt raises
25lbs x 12

rear delt laterals
25lbs x12

one arm shoulder shrugs
45lb plate x20

No treadmill work as I had to get back home and help the kids prep for new school year. weight this morning was 258lbs blaming that on water retention lol.

Legs back still sore legs so sore I had to look at them I got a pump yesterday standing and doing my sons hair this has never happen before maybe it was the 4 pink I took earlier in the evening...it really felt like a workout pump/food pump...crazy.

[AllTheWay]

it is great to have you start a log here. looking forward to following along with your journey! welcome to the iron den!

[Bigmix]

it is great to have you start a log here. looking forward to following along with your journey! welcome to the iron den!

Thank you.

[Bigmix]

Another crazy back workout pump was on point again moving the weight up and super setting still FST-7 front end and on the back end of the workout.

7 sets of wide grip pull ups/failure then assisted.

Hammer strength one arm pull downs
2 45lb plates x20
3 45lb plates x12
4 45lb plates x12
5 45lb plates x12

Tbar row/DB row

3 45lb plates x15/120lb DB row x12
3 45lb plates x15/120lb DB row x12
3 45lb plates x15/120lb DB row x12

Low back good mornings
12 no weights/12 50lbs x3

Seated low back row single arm/straight arm pull downs(yep 7 sets to finnish)
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12
150lbs x12/straight arm 100lbs x12

Shoulder cable press
80lbs x12-20 x3

30 min treadmill

Nice back workout my workout partner AJ commented on how tired he is when we finish our workouts told me he never got sore like this and his sleep is so much better wakes up refreshed in the morning. It's hard but in the end his body is gonna respond and change.

[cheddar cheese]

Great log! I lovesssssssssss me some T-bar rows, looking forward to following along.

[Bigmix]

Great log! I lovesssssssssss me some T-bar rows, looking forward to following along.

Thanks cheddar love t-bar rows also...thanks for following.

[Bigmix]

last week leg workout has me still sore so I'll post last 2 weeks workouts then today's.

8/24/2011
FST-7 Leg extension/standing leg curl..using the leg extension machine.(dropset at the end)

Leg press/Deep squats
12 45 plates x40/ DS 135lbs x12
16 45lb plates x30/DS 225lbs x12
20 45lb plates x20/DS 315lbs x8
24 45lb plates Rest pause x4 x4/DS 135lbs x12
10 45lb plates x35/ DS 135lbs x12

Stiff leg cables
250lbs x5 x12

Shoulder press cables 2 x20

8/31/2011

Fst-7 leg extensions/leg curls supersets really warm up no heavy weight no drop set.

Leg press machine
300lbs x100 PR for reps* (the pain transfered from my quads to my hams to my glutes finally the bottom of my feet)

Squats
135lbs x16
225lbs x16
315lbs x12
405lbs x12 (sweet)

Leg press
12 45lb plates x25
12 45lb plates x25
12 45lb plates x25
12 45lb plates x25

cable straight leg deads
200lbs x16
220lbs x16
240lbs x12
280lbs x12


Lying leg curls
100lbs x4 x20

seated calf machine

200lbs x 4 x30

today's workout that was the last couple of weeks i omitted 2 weeks but this is my leg workouts and why today was a light day...legs still sore from last weeks workout.


FST-7 leg extension/leg curls (same machine brace knee against front of the leg extension machine bam standing leg curls.)
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12
leg extension 100lbs x12/standing leg curls 60lbs x12

squats/stiff leg deads
Squats 135lbs x12/ stiff legs 135lbs x12
Squats 135lbs x12/ stiff legs 135lbs x12
Squats 135lbs x12/ stiff legs 135lbs x12
Squats 135lbs x12/ stiff legs 135lbs x12

Leg press single leg/box squats (higher foot placement to get the hamstrings engaged)
2 45lb plates x20 /box squats x12 x4


calf raises
3 45plates x30 x3

2 sets of cable shoulder press 80lbs x2 x20
15 min on the treadmill

I know a lot of crap but wanted to show what the last couple weeks have been like for legs next week I should beback into full leg madness.

at some point unless your superman I know the years of squatting heavy has me training different gone are the low rep heavy squats in place medium heavy and volume.

[Bigmix]

shoulders
Shoulders have been my focus this cycle I do serveral set everyday the idea was to bring up my shoulders much like Tank and his squats everyday this is one way to bring up a lagging body part or improve technique. It seems to be working shoulders are looking much fuller. Time to really drop my carb intake I'm gonna miss this feeling.

One more my new training partner has gained 3 pounds in about 3 weeks training nothing dramatic but he's not going backwards getting stronger also.

shoulders
FST-7 cable presses
60lbs x10(half rep) x10 full rep
70lbs x10/10
80lbs x10/10
90lbs x10/10
100lbs x10/10
120lbs x10/10
80lbs x20 full rep range

Side laterals cables behind the back
20lbs x16
20lbs x16
20lbs x16
20lbs x16

Front delt raises DB
25lbs x12
30lbs x12
40lbs x12
50lbs x12
30lbs x12

Cable front delt raises
80lbs x12
80lbs x12

Rear delt laterals
40lbs x12
50lbs x12
70lbs x12
85lbs x12

High cable rear delts
60lbs x12
60lbs x12

Shoulder shrugs
135lbs x12
225lbs x12
315lbs x12
415lbs x12
225lbs x20

Wide grip upright rows(just to bottom of my chest)
135lbs x3 x12

Single arm Db shoulder press
50lbs x20
70lbs x16
50lbs x12

Hammer strength face facing back rest (single arm press)
2 45lb plates x 12
2 45lb plates 2 35lb plates x12
4 45lb plates x 12

chest cable cross over (get blood to sore chest) 2 sets 100lbs x12
straight arm pull downs 2 sets 100lbs x 12
Treadmill 35 mins

With all this volume I still was done in about 45 min with weights....shoulder workouts always seem faster very little rest in between sets and endurance has gone way up.

[Bigmix]

Today was arms I'm supposed to back off but I went all out today at least before these sick pumps leave as my carb levels drop and strength drops a little. I told you this feeling is very addictive the pump the size the strength after this show I'm going back to this style I'll keep the body weight lower maybe 280lbs not 290lbs or 300lbs but who knows like I said this is addictive.

Arms

Fst-7 preacher curl machine Bi's
70lbs x12
80lbs x12
90lbs x12
100lbs x12
110lbs x12
120lbs x12
100lbs x12

Fst-7 tricep push down single arm
40lbs x12
50lbs x12
60lbs x12
70lbs x12
60lbs x12
50lbs x12
40lbs x12

Close grip bench
135lbs x20
185lbs x12
225lbs x12
325lbs x12 (spot last 3 assisted reps)

Cambered bar drag curls
125lbs x 3 x12

Single arm Hammer curls/Single arm triceps extension DB
50lbs x12 Bis/30lbs x12 tris
60lbs x12 Bis/40lbs x12 tris
85lbs x12 Bis/40lbs x12 tris(elbow sore now?)

Cable curls/heavy triceps push downs
80lbs x12/130lbs x12 x3(superset 3 sets total)

FST-7 Preacher curls/ triceps extension (back to back)
70lbs x12 bi's/ 100lbs x12 tri's
80lbs x12 bi's/ 110lbs x12 tri's
90lbs x12 bi's/ 120lbs x12 tri's
100lbs x12 bi's/ 130lbs x12 tri's
110lbs x12 bi's/ 150lbs x12 tri's
120lbs x12 bi's/ 150lbs x12 tri's
100lbs x12 bi's/ 150lbs x12 tri's

Cable shoulder press 100lbs x 20 x2
side laterals 20lbs x20 x2

posed for 15 min

treadmill for 35 min

This was a great workout lots of volume a lot more than usual but it just felt right today didn't go heavy with bi's but a nice pump big carb up today and then its down to 50-100 grams a day till next Fri. Sore all over now.

[Bigmix]

Cardio
Well at 258lbs I had to get in some cardio great thing is my weight is down to 245lbs the creatine really made me hold some water and I'm still pretty watery right now. The drop off in carbs to 50-100 daily should help with shedding more water.

Since the last Contest I felt I had to get some size back at 226lbs my conditioning was not great and I was flat and lost muscle part of that was cycling pink magic out my last 4 weeks of prep. This time around running it all the way through and taking advantage of the USP labs line up through this prep. When I'm on the A-stack I can train harder use supersets and go heavier this help with the condtioning aspect short breaks between sets.

Next week gonna try a hold different approach and lift heavier with rest pause sets I will continue to use fst-7 but use heavier weights for my working sets.
so squats would looks something like this.

495 x4 15-20 sec 495 x4 15-20 sec 495 x4

If you don't think it's hard try it with leg presses 80-90% of your max do about 3-4 reps rest pause 15-20 sec and hit again...it hurts.

well anyway cardio this morning and posing 15 min

35 min cardio
15 min posing

ran out of the gym so I wasn't tempted to touch any weights same thing for Sun now.

[AllTheWay]

awesome amount of work that you get accomplished each day! loving the AVI pic!

[Bigmix]

awesome amount of work that you get accomplished each day! loving the AVI pic!

Thanks AllTheWay this is my daily grind..glad you like the AVI ...love your AVI pic incredible!

[Bigmix]

nothing special
30 mins cardio
15 min posing (now holding 1min a piece)

[Bigmix]

well this week is the start of more rest pause heavy sets with the FST-7 weight today 242lbs so it's going back down....man was I puffy I'm still holding water but not as bad as the 258lbs I was hitting recently. Right shoulder banged up what's new right?

FST-7 100lbs x7sets x10-20 reps (kept the weight the same to save the shoulders)

Hammer strength wide chest press

6 45lb plates x16
8 45lb plates x4 rest 15 sec x4 rest x4 rest x4
10 45lb plates (single arm alternating) x4 rest x4 rest x4 rest x4(felt good this way)
6 45lb plates x8 (single arm) x8

Incline DB press (2 sec at the bottom/2 sec at the top)
50lbs x 20
70lbs x12
80lbs x12
90lbs x12
60lbs x16

Cable fly's
100lbs x 12
100lbs x12
100lbs x12

FST-7
100lbs x7 sets x12-16 reps

Shoulders cable press
100lbs x3 x20
side laterals 20lbs x20
empty hand front delts raises and rear delt raises

10 min treadmill before workout
10 min posing
35 min treadmill

Okay so the thought was to do this with incline BB press but the shoulder was cooked so I backed off and went with lighter DB's I guess I need to bump up the Super Cissus. So this week it's chicken and Romaine lettuce brown rice 50 grams a day......here we go.