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.