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24 Week Show Prep WPD (MW 2018)
- Thread starter BovaJP
- Start Date
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- wpd
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
Mon, 1/29
6pm - light legs
Super set: (x3)
-lying hamstring curls 90#, 12 reps
-Standing calf raises 225#; 250#; 250#, 15 reps
Giant set: (x3)
-SL standing hamstring curls 20#, 15 reps
-Seated calf raises 90#, 12 reps
-bodyweight bulgarian split squats, 15 ea leg
Giant set: (x3)
-db deadlifts, 30#, 20 reps
-step ups, 15 ea leg
-side step ups, 12 ea leg
Tues, 1/30
5a w/trainer
Superset: (x3)
-20# concentration curls, 10-12 reps
-hammer curls, 35#, 12 reps
Superset: (x3)
-barbell curls in squat rack
-smith machine close grip presses, 60#, was too heavy for shoulder so lightened it and it was fine.
Giant set: (x3)
-standing db lateral raises into front raises, 5#, 20 reps
-upright cable rows
-using a band, rear delts
Wed, 1/31 - 30 min step mill cardio
Thurs, 2/1
5a w/trainer
back and abs
giant set: (x3)
-deadlifts 135#, 155#-15 reps; 185-10 reps
-push ups, 15 reps, 20 reps, 20 reps
-20# med ball, raises to feet in air, obliques, 20 reps
giant set: (x3)
-cable rows 80#, 20 reps
-pec dec, 12 reps
-hanging leg raises 20 reps
super set: (x3)
-rear delts on flye, 72#, 84#, 95#, 12 reps
-hyper extensions holding 25# plate, 12 reps
Stepmill cardio in evening.
Sat, 2/3
Got bodyfat tested, as noted in previous posts....super excited about gaining a lb of muscle lol. But also worried i have more bodyfat to lose. Yikes!
6a w/trainer, legs
Squats
135, 225, 185 (tweaked lower back so had to back down on the weight. why is my body so freakin delicate).
Super set: (x3)
-hacksquat single leg, 25#, 15 reps
-leg press 100#, single leg, 15 reps
Super set: (x3)
-split squats in a sissy thingy, barbell+50#, 12-15 reps
-leg extensions 90#, 12 reps
GHR's - TRIED THESE FINALLY! LOL
Used a black band, but it worked.
20 reps, x3 sets.
Sun, 2/4
60 mins stepmill
Superset:
-standing barbell curls, 15 reps
-skull crushers, 15 reps
30#, 40#, 60#, 60#
5# db lateral raises to front raises, 12 reps
Cable tricep pushdowns, rope and straight bar
Mon, 2/5 - off everything
Tuest, 2/6
5a w/trainer
giant set (x3)
-leg press, 145#, 290#, 10 regular reps/10 wide; 10 close feet/10 wide; 10 close feet/10 wide
-lying hamstring curls, 90#, 15 reps
-20# db walking lunges (~15 ea leg)
giant set: (x3)
-leg extensions 100#, 12 reps
-hack squats 120#, feet close together, 12 reps
-lying hamstring curls, 90# 12 reps
Giant set (x1)
-goblet squats, 40# db, 15 reps
-db DL, 40#, 12 reps
-sit on bench, feet holding up a 20# db for 1 min
6pm - light legs
Super set: (x3)
-lying hamstring curls 90#, 12 reps
-Standing calf raises 225#; 250#; 250#, 15 reps
Giant set: (x3)
-SL standing hamstring curls 20#, 15 reps
-Seated calf raises 90#, 12 reps
-bodyweight bulgarian split squats, 15 ea leg
Giant set: (x3)
-db deadlifts, 30#, 20 reps
-step ups, 15 ea leg
-side step ups, 12 ea leg
Tues, 1/30
5a w/trainer
Superset: (x3)
-20# concentration curls, 10-12 reps
-hammer curls, 35#, 12 reps
Superset: (x3)
-barbell curls in squat rack
-smith machine close grip presses, 60#, was too heavy for shoulder so lightened it and it was fine.
Giant set: (x3)
-standing db lateral raises into front raises, 5#, 20 reps
-upright cable rows
-using a band, rear delts
Wed, 1/31 - 30 min step mill cardio
Thurs, 2/1
5a w/trainer
back and abs
giant set: (x3)
-deadlifts 135#, 155#-15 reps; 185-10 reps
-push ups, 15 reps, 20 reps, 20 reps
-20# med ball, raises to feet in air, obliques, 20 reps
giant set: (x3)
-cable rows 80#, 20 reps
-pec dec, 12 reps
-hanging leg raises 20 reps
super set: (x3)
-rear delts on flye, 72#, 84#, 95#, 12 reps
-hyper extensions holding 25# plate, 12 reps
Stepmill cardio in evening.
Sat, 2/3
Got bodyfat tested, as noted in previous posts....super excited about gaining a lb of muscle lol. But also worried i have more bodyfat to lose. Yikes!
6a w/trainer, legs
Squats
135, 225, 185 (tweaked lower back so had to back down on the weight. why is my body so freakin delicate).
Super set: (x3)
-hacksquat single leg, 25#, 15 reps
-leg press 100#, single leg, 15 reps
Super set: (x3)
-split squats in a sissy thingy, barbell+50#, 12-15 reps
-leg extensions 90#, 12 reps
GHR's - TRIED THESE FINALLY! LOL
Used a black band, but it worked.
20 reps, x3 sets.
Sun, 2/4
60 mins stepmill
Superset:
-standing barbell curls, 15 reps
-skull crushers, 15 reps
30#, 40#, 60#, 60#
5# db lateral raises to front raises, 12 reps
Cable tricep pushdowns, rope and straight bar
Mon, 2/5 - off everything
Tuest, 2/6
5a w/trainer
giant set (x3)
-leg press, 145#, 290#, 10 regular reps/10 wide; 10 close feet/10 wide; 10 close feet/10 wide
-lying hamstring curls, 90#, 15 reps
-20# db walking lunges (~15 ea leg)
giant set: (x3)
-leg extensions 100#, 12 reps
-hack squats 120#, feet close together, 12 reps
-lying hamstring curls, 90# 12 reps
Giant set (x1)
-goblet squats, 40# db, 15 reps
-db DL, 40#, 12 reps
-sit on bench, feet holding up a 20# db for 1 min
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
In other news......
-Started T3 last week (.4ml ED).
-Clen-only doing Mon-Thurs everyday, off Fri, Sat, Sun.
-Watching caffeine, no more than 2 cups a day (coffee). Then onto caffeine free coffee.
-Introduced Nolvadex last week as well, every other day, ~20mg.
-I wear my waist trainer M-Fr, at work along with Vasoburn. Wear it about 8 hours. I'm on the inner hooks of this current size right now. I'll need to purchase another. Ordered more Vasoburn and also Vasodry for peak week.
-Thinking of doing the Ottawa IL show on 4/7. Might as well.....may place better there since STL is such a huge show.
-In the last few days or so, i have a pain right in the area of my right bicep where it meets the shoulder, but more inside the crease. It is pretty painful and will flareup while just sitting doing nothing. Bicep curls do not hurt. I'm worried about a muscle tear/separation type of deal. Dang, this old body is sooo flippin fragile. Fxck. I know it all stems from the RTC tear as it all works together.
-Received my competition suit. Good news is that it fits LOL. Bad news is that I have a lot more work ahead of me in these last 7 weeks. YIKES. I look at experienced competitors and their 8 week progress photos are pretty much stage ready LOL.
-Ordered 5 gallons of gravy......
-Started T3 last week (.4ml ED).
-Clen-only doing Mon-Thurs everyday, off Fri, Sat, Sun.
-Watching caffeine, no more than 2 cups a day (coffee). Then onto caffeine free coffee.
-Introduced Nolvadex last week as well, every other day, ~20mg.
-I wear my waist trainer M-Fr, at work along with Vasoburn. Wear it about 8 hours. I'm on the inner hooks of this current size right now. I'll need to purchase another. Ordered more Vasoburn and also Vasodry for peak week.
-Thinking of doing the Ottawa IL show on 4/7. Might as well.....may place better there since STL is such a huge show.
-In the last few days or so, i have a pain right in the area of my right bicep where it meets the shoulder, but more inside the crease. It is pretty painful and will flareup while just sitting doing nothing. Bicep curls do not hurt. I'm worried about a muscle tear/separation type of deal. Dang, this old body is sooo flippin fragile. Fxck. I know it all stems from the RTC tear as it all works together.
-Received my competition suit. Good news is that it fits LOL. Bad news is that I have a lot more work ahead of me in these last 7 weeks. YIKES. I look at experienced competitors and their 8 week progress photos are pretty much stage ready LOL.
-Ordered 5 gallons of gravy......
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
136#
Wed, 2/7 - cardio only, 40 mins, stepmill
Thurs, 2/8
5a w/trainer
upper body
Giant set:
-smith machine shoulder presses 30#, 40#, 15 r
-arnold presses 12#, 15 reps
-push ups on step, 15-20 reps
-abs w/25# plate 20 reps
Giant set:
-tricep pushdowns on machine, 90#, 15 reps
-cable seated rows, 80#, 18 rep, 100#, 15 reps
-preacher curls, bar + 20#, 15 reps
Super set:
-high lat pull downs
-pec dec flyes
Fri, 2/9, Cardio only 60 mins stepmill
Sat, 2/10
6a w/trainer
LEGS!
Superset: (x3)
-lying hamstring curls, 90#, 15 reps
-leg extensions, 90#, 15 reps
Superset: (x3)
-squats, 135, 15 reps.....deep and low
-leg press sled, 90# plus blue band, 15 reps
Superset: (x3)
-kb bulgarian split squat 40# 12 reps
-seated calfs, 90#
-kickbacks on sled (glutes)
Superset: (x3)
-stiff DL on bulgarian machine
-lying hamstring curls 90#
Sun, 2/11
40 mins cardio, stepmill
Superset (x3):
-standing barbell curls, 30#, 40#, 50#, 15 reps
-skull crushers with same barbell for curls
Superset (x3):
-db curls, 20#, 20#, 25#
-kneeling tricep kickbacks, 15#
russian twist abs
Pushups
Rope cable curls and tricep push downs, 30#
Wed, 2/7 - cardio only, 40 mins, stepmill
Thurs, 2/8
5a w/trainer
upper body
Giant set:
-smith machine shoulder presses 30#, 40#, 15 r
-arnold presses 12#, 15 reps
-push ups on step, 15-20 reps
-abs w/25# plate 20 reps
Giant set:
-tricep pushdowns on machine, 90#, 15 reps
-cable seated rows, 80#, 18 rep, 100#, 15 reps
-preacher curls, bar + 20#, 15 reps
Super set:
-high lat pull downs
-pec dec flyes
Fri, 2/9, Cardio only 60 mins stepmill
Sat, 2/10
6a w/trainer
LEGS!
Superset: (x3)
-lying hamstring curls, 90#, 15 reps
-leg extensions, 90#, 15 reps
Superset: (x3)
-squats, 135, 15 reps.....deep and low
-leg press sled, 90# plus blue band, 15 reps
Superset: (x3)
-kb bulgarian split squat 40# 12 reps
-seated calfs, 90#
-kickbacks on sled (glutes)
Superset: (x3)
-stiff DL on bulgarian machine
-lying hamstring curls 90#
Sun, 2/11
40 mins cardio, stepmill
Superset (x3):
-standing barbell curls, 30#, 40#, 50#, 15 reps
-skull crushers with same barbell for curls
Superset (x3):
-db curls, 20#, 20#, 25#
-kneeling tricep kickbacks, 15#
russian twist abs
Pushups
Rope cable curls and tricep push downs, 30#
BovaJP
Senior Moderators
Staff Member
- Feb 15, 2013
- 1,266
- 1,348
In other news.....
-Attended a FREE NPC seminar yesterday at 1st Phorm HQ in STL. Gary Udit was there and the promoters (Jack and Ann Titone) of the show that I'm planning on competing in. It was certainly great information for a true novice here. Ppl were able to ask questions, etc. They went over all the mandatory poses for each class and Gary gave pointers on what to do, not to do, etc. I also liked how they touted to make this a "healthy endeavor". Meaning that they went over to have a plan after the contest and also the night of, not to over do it because your body is in such a state. The promoter gave his story of how he was in a contest and that night he over did it and went into the hospital (don't worry folks, i have a plan). Gary gave a WPD tricep pose that was permissible. I might try this pose, will see. I asked Gary if they scored the individual routine, they said no. JM Manion commented on a fb post of same question and he said that if it is terribly close with contestants that it may weigh in with the overall outcome. Interesting....
-Scheduling more posing sessions and working on my routine.
-Off cardio the next 2 days..yay! LOL Cardio sucks, but is an effective tool.
-Muscles are feeling tighter and tighter. Hips are constantly "tight". Of course, this is my description of how they feel lol. I make damn sure I am stretching very good after each cardio session as I certainly do not want injury at this point (well, any more injuries lol torn RC is enough!). This is a weird feeling to me, so this is new, hard to describe too lol. I'm used to having a tight feeling post workout or day or two after. But this is constant and seems a little different sensation. Just weird is all LOL. I'm sure I will get more feels later. Also when i'm pressing on certain areas of muscles/skin i sometimes feel the tendons (or at least I think i do).....yuck lol.
-Start winny tomorrow (6 week cycle). I'm worried about the impact this will have on my joints...yikes LOL. oh well...
-Debating on competing in another local show the weekend after this show. Its much smaller. Might as well right? I should be in good shape for it.
-One thing I have noticed is the sex drive (or lack thereof lol). Man...i'm tired all the time and sometimes don't have the drive. My poor hubs prolly thinks i don't want him anymore, which is way further from the truth. Its just that after work an 8 hour day, then going to do an hour of cardio....then posing after that, i come home and eat and its time for bed LOL. I make DAMN sure I get my sleep....cuz that's when we grow!
-Was getting some headaches last week, coach said to incorporate some Taurine. So I got some capsules. Started taking 500mg/daily. He said prolly due to clen, and cramping or whatever it does to you. He mentioned it affects some women more.
Happy Lifting y'all!
-Attended a FREE NPC seminar yesterday at 1st Phorm HQ in STL. Gary Udit was there and the promoters (Jack and Ann Titone) of the show that I'm planning on competing in. It was certainly great information for a true novice here. Ppl were able to ask questions, etc. They went over all the mandatory poses for each class and Gary gave pointers on what to do, not to do, etc. I also liked how they touted to make this a "healthy endeavor". Meaning that they went over to have a plan after the contest and also the night of, not to over do it because your body is in such a state. The promoter gave his story of how he was in a contest and that night he over did it and went into the hospital (don't worry folks, i have a plan). Gary gave a WPD tricep pose that was permissible. I might try this pose, will see. I asked Gary if they scored the individual routine, they said no. JM Manion commented on a fb post of same question and he said that if it is terribly close with contestants that it may weigh in with the overall outcome. Interesting....
-Scheduling more posing sessions and working on my routine.
-Off cardio the next 2 days..yay! LOL Cardio sucks, but is an effective tool.
-Muscles are feeling tighter and tighter. Hips are constantly "tight". Of course, this is my description of how they feel lol. I make damn sure I am stretching very good after each cardio session as I certainly do not want injury at this point (well, any more injuries lol torn RC is enough!). This is a weird feeling to me, so this is new, hard to describe too lol. I'm used to having a tight feeling post workout or day or two after. But this is constant and seems a little different sensation. Just weird is all LOL. I'm sure I will get more feels later. Also when i'm pressing on certain areas of muscles/skin i sometimes feel the tendons (or at least I think i do).....yuck lol.
-Start winny tomorrow (6 week cycle). I'm worried about the impact this will have on my joints...yikes LOL. oh well...
-Debating on competing in another local show the weekend after this show. Its much smaller. Might as well right? I should be in good shape for it.
-One thing I have noticed is the sex drive (or lack thereof lol). Man...i'm tired all the time and sometimes don't have the drive. My poor hubs prolly thinks i don't want him anymore, which is way further from the truth. Its just that after work an 8 hour day, then going to do an hour of cardio....then posing after that, i come home and eat and its time for bed LOL. I make DAMN sure I get my sleep....cuz that's when we grow!
-Was getting some headaches last week, coach said to incorporate some Taurine. So I got some capsules. Started taking 500mg/daily. He said prolly due to clen, and cramping or whatever it does to you. He mentioned it affects some women more.
Happy Lifting y'all!
