January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

[MuscleScience]

Sarms and peptides will knock that off without all that hard work, save the work for building muscle!

Lol I’m sure...

[David LoPan]

that proves my conspiracy theory is true. that makes 4 of us, all with hemo at exactly 15.4 on the dot

Put another one on the 15.4, that was mine last blood draw

[David LoPan]

Broke down and got in to see my doctor thanks to my wife making me go. The doctor just walked in and looked at me and said what did you do to yourself this time? Small tear in my hamstring, pulled calf muscle and slightly pulled my groin muscle. Bad advice from Charger on the massage going to happy ending. I do not think I have ever had a Charlie in my groin before that night and happened at the wrong fucking time. Those fucking hurt worse than any other charlie I have ever had.

The doctor said I should be fine if I take it easy and stay out of the gym and just walk more for a few weeks. Work has been kicking my butt so getting there early and working late. Feels good to make an impact on a company so fast, they were so out of compliance and have a lot of missing paperwork. Been playing catch up so listening to the doctor advice.

[RaginCajun]

Not sure if I posted yesterday but did two hours of wild hog stalking in the woods, didn’t see any but did see about 20 or so deer. Also went frogging last night, caught this monster!

Today, went for a stroll on the road bike. It was another windy day riding by the river but a beautiful day for a ride!

[Capebuffalo]

Not sure if I posted yesterday but did two hours of wild hog stalking in the woods, didn’t see any but did see about 20 or so deer. Also went frogging last night, caught this monster!

Today, went for a stroll on the road bike. It was another windy day riding by the river but a beautiful day for a ride!

Love love love frog legs.

[charger69]

Posing is a struggle, along with backfat.Attachment 171939

Looking good Diesel. Try torqueing your elbow forward and your hand back. I think that it will show your bicep a little better.
Drain a little water and your back will come in. Your delts look great.
Refining is the name of the game now.


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[tarmyg]

Fair to say life got in the way for the past few days. That coupled with a bad cold made for a less than a positive environment. Hope to be back on track but quite a few unknown variables that might come into play so right now I am hoping to just maintain.

More updates later.

[charger69]

Fair to say life got in the way for the past few days. That coupled with a bad cold made for a less than a positive environment. Hope to be back on track but quite a few unknown variables that might come into play so right now I am hoping to just maintain.

More updates later.

Dig down deep. The end is near.
Hope you feel better.


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[tarmyg]

Dig down deep. The end is near.
Hope you feel better.


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Thanks brother!!!

[tarmyg]

Second Competition workout today and my second try. It did not go as expected. This is my first year in my new master's category and the India lead I got covered, but that do not say much. Looking at my 5-year perspective, I am significantly better than last year, and I should be able to reach my goal of qualifying within 5-years to the Regional Games. Anyhow, here is today's workout:

Open 18.2 Re-Test
12 Minutes to Complete:

1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats - 2 x 22.5kg
Bar-Facing Burpees

in remaining time…

1RM Clean
Only got 80kg on today's try. Quite disappointing!

Recovery
5K Row
10-minutes Assualt Bike

[RaginCajun]

Monday workout:

Cycling
Set 1: 5 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

hammer chest press
Set 1: 90 lb × 8
Set 2: 100 lb × 5
Set 3: 100 lb × 4

Notes: 90 lbs on each side

single leg glute press
Set 1: 50 lb × 10
Set 2: 55 lb × 8
Set 3: 55 lb × 8

Notes: Each leg

Lateral Raise
Set 1: 10 lb × 12
Set 2: 10 lb × 10

Notes: Side

Front Raise
Set 1: 10 lb × 10
Set 2: 10 lb × 10

Crunch
Set 1: 75 reps
Set 2: 50 reps

[diesel101]

Monday workout:

Cycling
Set 1: 5 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10

hammer chest press
Set 1: 90 lb × 8
Set 2: 100 lb × 5
Set 3: 100 lb × 4

Notes: 90 lbs on each side

single leg glute press
Set 1: 50 lb × 10
Set 2: 55 lb × 8
Set 3: 55 lb × 8

Notes: Each leg

Lateral Raise
Set 1: 10 lb × 12
Set 2: 10 lb × 10

Notes: Side

Front Raise
Set 1: 10 lb × 10
Set 2: 10 lb × 10

Crunch
Set 1: 75 reps
Set 2: 50 reps

Ok Mr. over achiever.

[MuscleScience]

Switching up my diet a little this week. Going to stick to 2000kcals but up my carbs to 50gr a day instead of under 20. That’s been helping me poop and letting my vascularity come out good. Protein will be at 200 grams. So right at 1gr/lb that seems to be a good spread for me. Fats are at 110gr I believe. Saturday’s and Sunday’s I’m going to go up in carbs to 100gr and drop fat a bit. See if that’s enough of a “recarb,” for these next 4 weeks.

My TDEE is between 3300-3600calories with exercise of 120 minutes of moderate to intense exercise and cardio. I’m hoping for a 700-1000 kcal deficiency each day that will get me to my goal weight of 190 by competitions end. I’m hoping the moderate recarb will help keep me burning fat and spur me a bit more. I have great energy and feeling great, my groin gets cranky on leg day but that’s about it.

Took yesterday off, which is my normal Big HIIT and Plyo day. The new sissy squats i tried on Wednesday had my lower quads still sore by Sunday. I’ll probably do some of that today. I go 12 total hours of exercise in last week even with Sunday off. My workouts are on point and I have a hard time getting my self tired. Even if I do drop sets, within in a minute my muscles are recharged and ready to go. Being fat adapted and Being able to use both fat and carbs as a fuel is such an advantage.

[RaginCajun]

Workout No 2

Cycling
Set 1: 40 min

Bicep Curl (Dumbbell)
Set 1: 20 lb × 10
Set 2: 25 lb × 8

Notes: Each arm

Shrug (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10

Tricep Extension
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

Bicep Cable Curl
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

[Capebuffalo]

Well went and donated blood today. BP 150/100. I don’t think I’ll go a week before refilling my bp meds anymore.

[charger69]

Well went and donated blood today. BP 150/100. I don’t think I’ll go a week before refilling my bp meds anymore.

Was your hemo 15.4? LOL


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[charger69]

Well, HIIT is not where I was yet. Taking collagen in full force because my skin is beginning to wrinkle. I just need to adapt my posing to how it comes out this year. Bye-bye creatine. Last week of wet oils. I am heavier than I wanted but we’ll see what happens.


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[MuscleScience]

Chest and tris,

DB Bench:

Incline bench:
185 2 sets of 10

Incline cable column fly:
3 sets of 10

Hammer strength Incline Bench:
3 sets of 12-15

Incline over head press Cable column
4 sets of 12-15

Cardio:
25min b-ball

Comments:
Intensity was a problem today. I did get 110lb dumbbells for reps today. Which is a new personal record. Upper body seems to be getting stronger each week. The incline press really bothered my shoulder so I think I’m scrapping that for good for awhile. That was my second lift and it threw off my workout with my shoulder hurting.

Switched up my diet a bit. Started adding in a bit more carbs. I got in 100gr today but a good part of that was fiber. So my net carbs was closer to 70.

[charger69]

Chest and tris,

DB Bench:

Incline bench:
185 2 sets of 10

Incline cable column fly:
3 sets of 10

Hammer strength Incline Bench:
3 sets of 12-15

Incline over head press Cable column
4 sets of 12-15

Cardio:
25min b-ball

Comments:
Intensity was a problem today. I did get 110lb dumbbells for reps today. Which is a new personal record. Upper body seems to be getting stronger each week. The incline press really bothered my shoulder so I think I’m scrapping that for good for awhile. That was my second lift and it threw off my workout with my shoulder hurting.

Switched up my diet a bit. Started adding in a bit more carbs. I got in 100gr today but a good part of that was fiber. So my net carbs was closer to 70.

Take care of your shoulder. We do not need any more injuries that may effect the outcome!


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[diesel101]

I had an awesome arm workout last night, strength is still gaining everyday.

It was also an awesome night at the gym for the ego and the drive to keep going. I had 3 people I haven't seen in a awhile come up and ask me what I had been doing for training and comment on how big I was compared to last time they had seen me in December. They didn't believe me when I told them I was over 20lbs lighter than December.

I am one of the older guys in the gym that lifts seriously so I do get some "old" jokes from the young guys now and then but it made me feel pretty good to be hammer curling the same DB's that they were using for presses last night.
Of course everyone that knows me here realizes that I wouldn't give them any ribbing about that.

[RaginCajun]

I had an awesome arm workout last night, strength is still gaining everyday.

It was also an awesome night at the gym for the ego and the drive to keep going. I had 3 people I haven't seen in a awhile come up and ask me what I had been doing for training and comment on how big I was compared to last time they had seen me in December. They didn't believe me when I told them I was over 20lbs lighter than December.

I am one of the older guys in the gym that lifts seriously so I do get some "old" jokes from the young guys now and then but it made me feel pretty good to be hammer curling the same DB's that they were using for presses last night.
Of course everyone that knows me here realizes that I wouldn't give them any ribbing about that.

That a way to show them you geezer!

[RaginCajun]

Meh, 20 minutes on the treadmill on an incline, some stretching, and some Russian twists.

[tarmyg]

Good day today!!!

1. Row Conditioning
1,800m Row
12 Power Clean and Jerks - 80kg
1,200m Row
12 Power Clean and Jerks - 80kg
600m Row
9 Power Clean and Jerks - 80kg

2. Conditioning
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift - 125kg

3. Arms at my old gym

[charger69]

That a way to show them you geezer!

Respect your elders! LOL


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[charger69]

Meh, 20 minutes on the treadmill on an incline, some stretching, and some Russian twists.

You call this pissing excellence? LOL


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[Capebuffalo]

You call this pissing excellence? LOL


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Piss poor

[charger69]

Piss poor

How’s the back coming?


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[Capebuffalo]

How’s the back coming?


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Good. Had a slight niggle last week and a little yesterday. But overall good. Up 7lbs.

[diesel101]

Long story short by some advice from a person I met on vacation I went and tried acupuncture on my back last week. 2 sessions later and 90% of the pain was gone third session took it back to normal. I always thought acupuncture was witch doctor/ voodoo stuff but I am not going to lie it took care of my issues this time around. I don't know if it was by coincidence or timing but it was the best $150 I ever spent.

[RaginCajun]

Workout No 2

Treadmill 1
Set 1: 20 min

Notes: On various different inclines

Rowing
Set 1: 10 min

Hanging Leg Raise
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: 50 reps
Set 2: 50 reps

[lovbyts]

Long story short by some advice from a person I met on vacation I went and tried acupuncture on my back last week. 2 sessions later and 90% of the pain was gone third session took it back to normal. I always thought acupuncture was witch doctor/ voodoo stuff but I am not going to lie it took care of my issues this time around. I don't know if it was by coincidence or timing but it was the best $150 I ever spent.

Glad to hear it worked for you and has for others. I tried it a few years ago, 4-5 sessions. NOTHING
Time has been the best healer for me with my lower back and 2 surgeries. 98% back to normal. Now to fix the shoulders and get back to working out like I should.

[tarmyg]

The first day I feel like I am back and controlling my calories. Like charger69 said, got to dig deep down and honestly, not sure that is enough for me at this moment. It is what it fucking is!

Conditioning
EMOM x 16 (4 Rounds):
A) 7 Wallballs 10kg + 3 Bar Muscle-ups
B) 15 Box Jumps - 24"
C) 7 Power Snatches 43kg + 7 Overhead Squats 43kg
D) 15 Calorie Row

Conditioning
5K Row finished in 21-minutes

Recovery
Assualt Bike - 15-minutes

Fat burning
LISS, 30-minutes elliptical

[charger69]

Finally, my body is responding the way I expect it to. I was see-sawing by losing .2 kg then gaining .1 kg, etc. yesterday I finally felt properly hydrated and went to the bathroom about 6-7 times. I did HIIT for 25 minutes. I did tone it down a little, but I needed the "win" to complete a session nonstop of HIIT since donating blood. I also lost 1.1 kg ( without changing the diet). I am now going in the right direction and my body is reacting the way I expect it to.
Once you young guys reach my age, you will find that from year to year your body does not react the same way. It takes so long to get it to go in the direction that you want. I guess all of the new things that I added at the same time this year didnt help. LOL
I finally got my atenolol. My night sweats are small in comparison to what they were and I should be able to control bp


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[RaginCajun]

Workout:

Cycling
Set 1: 6 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Leg Extension
Set 1: 150 lb × 10
Set 2: 170 lb × 10
Set 3: 200 lb × 8

T Bar Row
Set 1: 140 lb × 10
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Calf Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20

[charger69]

Workout:

Cycling
Set 1: 6 min

Kettle bell Swings
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Leg Extension
Set 1: 150 lb × 10
Set 2: 170 lb × 10
Set 3: 200 lb × 8

T Bar Row
Set 1: 140 lb × 10
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Calf Press
Set 1: 90 lb × 20
Set 2: 90 lb × 20

Ragin- for calves, try taking a weight that you can do 20 reps for and pump out as many reps as possible, rest 10 seconds, pump out as many more that you can and continue until you get 80 reps.
Do 3 sets. Your calves will be on fire.


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[RaginCajun]

Workout number two

Cycling
Set 1: 15 min

Overhead Barbell Press
Set 1: 90 lb × 6
Set 2: 90 lb × 6

Tricep Extension
Set 1: 70 lb × 12
Set 2: 70 lb × 12

Lat Pulldown
Set 1: 120 lb × 10
Set 2: 140 lb × 8

Back Extension
Set 1: 10 reps
Set 2: 10 reps

Upright Barbell Row
Set 1: 115 lb × 12
Set 2: 115 lb × 12

[David LoPan]

Long story short by some advice from a person I met on vacation I went and tried acupuncture on my back last week. 2 sessions later and 90% of the pain was gone third session took it back to normal. I always thought acupuncture was witch doctor/ voodoo stuff but I am not going to lie it took care of my issues this time around. I don't know if it was by coincidence or timing but it was the best $150 I ever spent.

I just had time to log on and was going to post the same thing. Was able to get do two acupuncture for my leg and wow, it made a huge difference. I thought it was going to be BS but now I bend my leg back past 45 degrees and no charlie horse. Using time, tiger balm, rest, heat and tens trying to help speed it up. I never thought about how much a pulled hamstring and groin can limit your workouts at the gym and in the bedroom. I did make it to the gym today for the first time in a while but just hit the sauna and steam room after a walk on the dread mill. I am listening to the doctor on not working out and letting this heal.

My diet has been for shit due to wild work schedule other than breakfast and small dinner. I am really liking the new job so trying to stay positive. The location has no refrigerator, no microwave and people have been taking me out for lunch for free meals. No healthy food in the small town I am in and everything on the menu is fried or pizza. Was told about a couple of training classes I have to travel for or drive to so this has been a struggle.

Your guys pictures look great so far. I have no chance of winning but next competition I should be more settled in and have time to hit the gym or workout somehow. I have lof of grear that I am glad I did not take so maybe I can win, place or show. Keep up the hard work guys.

[MuscleScience]

Back and Bi’s yesterday,

DB rows:
130lbs 3x10

Low Row:
200 3x10

Lat pull downs:
200 3x10

Bicep curls:
3x10

Preacher Curl:
3x10

ISO curls:
3x10

Cardio:
30min stairstepper

Comments:
Woke up yesterday feeling a bit off, so I just did everything heavy (for me) and got in and got out.
Today I feel like absolute hell. But luckily I don’t think it’s the flu, just a cold. I hope to train tomorrow at some point. Even if it’s just light.

[marcus300]

Nice to see some dedication from you all. Excellent work and keep it up

[charger69]

Back and Bi’s yesterday,

DB rows:
130lbs 3x10

Low Row:
200 3x10

Lat pull downs:
200 3x10

Bicep curls:
3x10

Preacher Curl:
3x10

ISO curls:
3x10

Cardio:
30min stairstepper

Comments:
Woke up yesterday feeling a bit off, so I just did everything heavy (for me) and got in and got out.
Today I feel like absolute hell. But luckily I don’t think it’s the flu, just a cold. I hope to train tomorrow at some point. Even if it’s just light.

Up your vit C & E. If it is just beginning, it should pass right by. Works for me at least. Hope your feeling better!


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