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Old 12-17-2012, 12:41 PM   #1
karim275
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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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Old 12-17-2012, 12:51 PM   #2
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Nice training man and welcome to mab! Speedy recovery on that back of yours!
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Old 12-17-2012, 12:56 PM   #3
karim275
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Fav Supp: AX Ultra Reps
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I also use AXcell by Athletic Xtreme(BCAA supp)
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Old 12-17-2012, 01:35 PM   #4
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Quote:
Originally Posted by big_swede View Post
Nice training man and welcome to mab! Speedy recovery on that back of yours!
Thank you
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Old 12-17-2012, 03:57 PM   #5
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Great looking numbers. Subbed, and looking forward to seeing you smash your goals.
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Old 12-17-2012, 07:52 PM   #6
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Old 12-17-2012, 11:41 PM   #7
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Off day from training and cardio today...tomorrow is OHP day and HIIT.
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Old 12-18-2012, 02:50 AM   #8
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Very good work Karim,smash that show!

Love the eating plan.
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Old 12-18-2012, 03:41 PM   #9
karim275
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Quote:
Originally Posted by EliteDreams View Post
Very good work Karim,smash that show!

Love the eating plan.
That's the plan!!! Weighed in at 227.6@4:40am
Training tonight.
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Old 12-18-2012, 11:18 PM   #10
karim275
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So I think the entire population of Modesto was at the gym tonight!!!!Had to modify my plan a bit
Standing Overhead Press
125/5, 135/5,155/4

Dips
bw/10, bw/10, 80/10, 80/10

Curl grip pulldowns
150/15, 200/10, 250/10, 285/8

Decline close grip bench
135/15, 135/15, 225/10, 225/15


No chins or skull crushers due to overcrowding.

Good strength and pumps
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