Im Too Young to be This Old!!!
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:
re-feeds on Wednesday and Sunday where I increase carbs to 400grams.
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.
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
Stationary bike, 20 minutes HIIT, 285 cals
Decent workout. No pain in shoulders and back feeling better.
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
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.
Nice training man and welcome to mab! Speedy recovery on that back of yours!
I also use AXcell by Athletic Xtreme(BCAA supp)
Great looking numbers. Subbed, and looking forward to seeing you smash your goals.
Welcome to MnB :)
Off day from training and cardio today...tomorrow is OHP day and HIIT.
Very good work Karim,smash that show!
Love the eating plan.
So I think the entire population of Modesto was at the gym tonight!!!!Had to modify my plan a bit
Standing Overhead Press
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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