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Old 12-17-2012, 12:41 PM   #1
karim275
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Join Date: Dec 2012
Location: Modesto, Ca
Posts: 275
Training Exp: 10+
Training Type: Powerbuilding
Fav Exercise: deadlifts & squats
Fav Supp: AX Ultra Reps
Reputation: 11760
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Default Im Too Young to be This Old!!!

Hey peeps!

Think I'll start a log here to help keep myself accountable
Like I've mentioned in my intro, I'm 46, natty, bodybuilder and new powerlifter. I'm currently 5 weeks out from the NPC Iron Man Magazine Naturally Bodybuilding Championships in Los Angeles. Weighed in this morning at 225.8lbs(6'5"). Suffered a lower back strain 3 weeks ago doing deads and it has hampered my heavy training. I havent been able to do deads with more than 135 since. I've had shoulder issues for about 6 years now so dont expect to see big bench numbers here but I'm working on it.
So I follow an IIFYM nutrional plan, means If It Fit Your Macros, eat that shit!
My macros right now:
fat-60grams
carbs-225grams
protein-275grams

re-feeds on Wednesday and Sunday where I increase carbs to 400grams.
Supps
Athletic Xtreme: Supersize, Ultra Reps, Slim FX, Trisorbagen
Isoflex, EFA, D3, Now Adam

Cardio is mainly HIIT, or sprints 4 days weekly.
Following a Jim Wendler 5/3/1 split mostly, but this close to stage, numbers are adjusted based on how I feel that day.


Saturday 12/15
Bench:225/5, 255/5, 275/5
Incline Db:65's/10, 80's/10, 90's/10, 100's/10
Seated cable row:150/15, 200/10, 220/10, 230/10, 240/10
Db hammer curls:40's/10, 50's/10, 55's/10, 55's/10

Cardio:
Stationary bike, 20 minutes HIIT, 285 cals


Decent workout. No pain in shoulders and back feeling better.

Sunday 12/16
Reverse hypers:bw/15, 15, 15, 15

Lying leg curl:80/15, 120/15, 160/12, 180/10, 10

Squats: bar/20, 20, 135/10, 135/10, 225/5, 225/5
very slow and deep being careful

Smith Machine sumo squats:
225/10, 315/5, 365/5, 5

Sumo Deads:
135/3, 3, 3 ,3
very careful, feeling it

Standing cable crunch:
80/10, 90/10, 100/10, 10

Had to cut short to get to Raider game!!

Back still very tight, but getting better everyday. Should be able to squat some real weight soon.
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Natural Bodybuilder
USPA Powerlifter & American Record Holder
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