Lou's Pre-Surgery Training

[lou t]

9/26

Day #1
Back/Chest (mostly back)

1 arm BB row - using landmine
Rx- work up to tough set of 8 then do 4 sets, after the 4th set drop a plate and do another 8
50 x 8 x 4
40 x 8

Parallel Grip (a little wider than shoulders) Pull Downs
Rx- Stretch pause flex at top. At 3/4, pause, flex lats, then pull down with elbows, come right back up to 3/4, pause, flex lats and pull. constant tension on lats
90 x 8 x 4

Dead Stop DB Pronated Rows
Rx- let the DB touch floor, pause the with an explosive drive of the elbows. The pronated grip allows my elbows to kick out a bit to work the middle traps and some Rhomboid stimulation.
80 x 8 x 4

DB Pull overs
Rx- on flat bench, constant tension, working the serratus and lats
50 x 12 x 3

Standing DB Shrugs
80 x 8 x 4

Reverse Grip Bench press - Smith machine
70 x 12 x 4
some pec work is better than none

40 minutes cardio cybex arch trainer

[lou t]

9/27

Day #2 Legs

Seated Leg Curls
Rx- sets of 15,12,9,6. After 4th set immediately do 30 paritals. These were brutal
70 x 15
80 x 12
90 x 9
100 x 6 x 30 partials

Hip Belt Squats
Rx- work up to hard 8 and do 3 sets with that weight. Each set slow down descent and accelerate up to 3/4 then back down slowly.
150 x 8 x 3

Leg PRess - 100 reps
Rx- continuous reps, no lockout
90 x 40
135 x 30
185 x 20
230 x 10

Leg Ext
Rx- sets of 10 flexing at top followed by 8 partials out of the stretch
x10, x 8 partials
x10, x 8 partials
x10, x 8 partials

SLDL
185 x 10 x 4

20 minutes cardio
Note:
Brutal work on legs today.

[lou t]

9/28

Day #3 Arms/Shoulders

Arms

V bar tricep ext
42.50 x 20 x 5

Cable pronated kickbacks
Rx- keep palm of hand toward ceiling
20 x 6 x 5

Skullcrushers
50 x 12 x 4

Ezcurl curls - in pronated position on incline bench
50 x 15 x 5

Cable Curls
Rx - 2 ct contraction pause at top
70 x 8 x 5

Preacher machine
Rx- do 5 sets with same wt, after 5th set no rest do 3 drops x 8 reps
90 x 8 x 5
80 x 8
70 x 8
60 x 8

Shoulders
Bent over rear laterals
15 x 15 x 4
superset with
Face Pulls/Band Pullaparts
4 x 10

HITT - Cybex Arch Trainer w/o arms
4 minute warm up + 20/140 x 10 rounds

[lou t]

9/29

BW 150 now down 16lbs.
waist down to about 32.75

Day #4
Back/Chest (Second session)
Today is the second session this week of back and chest. My approach on the second day is to taper the volume and work on specific areas. Today I wanted to work my lats but also wanted to target a little mid back

Meadows Row (used landmine on these)
Rx-warmup by increasing small increments to get reps in. Work to an RPE of 8 on last set. Work the mid back, a little rhombs and trap
25 x 10
30 x 10
32.5 x 10
35 x 10
37.5 x 10
40 x 10
42.5 x 10
45 x 10

Giant Lat Set - 4 rounds
Rx- want to use varying grips to target lats from different angles
1 arm pull downs using supinated grip
70 x 10
seated rope pull downs with back toward weights (neutral grip)
80 x 10
Neutral Wide Grip (a little wider than shoulders)Pull Downs
90 x 10
DB Pull Overs
55 x 10

Banded Good Mornings
3 x F

Laddered Smith Machine Pushups
First set on floor with hand close and elbows tight to side
Floor x 27
first rung x 20 all sets with wider hand placement
second rung x 25
third rung x 35

30 minute LISS Cybex Arch Trainer BPM 135 - 140

[lou t]

update on the possibility of getting on stage in March.

I met with the owner of my gym, who has competed and coached others in BB. He feels I am within about 2 months of right diet to shred the remaining fat. His best guess, I'm around 10%bf. again its his guess and really doesn't matter. The mirror and tape are all that matter.

I have obvious deficiencies since I've been powerlifting for 3 years and have not done much to get symmetrical, mostly my arms. He said my back was there, although my lats need some attention.

The critical dimension is the posing. He had me go through a series of poses to see my structure. He thought I had good genetics. I have to thank my mom...lol.

Posing is a whole other aspect to master.

After looking at past winners in the Master Division, they appear to be a little bigger. But it was pointed out that a tan, shave and some grease will give the illusion of being bigger.

Sooooooooooo, I am leaning towards doing this, in spite of my self consciousness, fear of hot wax near my......

[Mahendra]

update on the possibility of getting on stage in March.

I met with the owner of my gym, who has competed and coached others in BB. He feels I am within about 2 months of right diet to shred the remaining fat. His best guess, I'm around 10%bf. again its his guess and really doesn't matter. The mirror and tape are all that matter.

I have obvious deficiencies since I've been powerlifting for 3 years and have not done much to get symmetrical, mostly my arms. He said my back was there, although my lats need some attention.

The critical dimension is the posing. He had me go through a series of poses to see my structure. He thought I had good genetics. I have to thank my mom...lol.

Posing is a whole other aspect to master.

After looking at past winners in the Master Division, they appear to be a little bigger. But it was pointed out that a tan, shave and some grease will give the illusion of being bigger.

Sooooooooooo, I am leaning towards doing this, in spite of my self consciousness, fear of hot wax near my......

That's awesome to hear Lou. Aren't there a lot of power lifters who also compete in physique contests?

How are you going to change your routine (if at all) to address any of the imbalances in physique?

[lou t]

That's awesome to hear Lou. Aren't there a lot of power lifters who also compete in physique contests?

How are you going to change your routine (if at all) to address any of the imbalances in physique?

you know, I really don't know how many powerlifters compete in BB. Interesting question though.

I was asked if being a powerlifter gives me any advantage. Good question...not sure. I would like to believe that focusing on strength using compound lifts for 3 solid years has benefited me.

yes I will need to make some minor changes. Most of the changes will be in the amount of volume in a particular area. For instance, my bi's are lagging, so I have increase the amount of attention they get. My lats need more attention so I will do routines like a giant set using varying grips to hit the lats from different angles.

This has been the fun part of this sport. There are many nuances.

I also think that BB now and until I convert back to PL will also benefit me. It may reduce injuries, since I should be in better muscular balance as well as I am strengthening muscle that compound lifts don't direct effect.

thanks for checking in

[lou t]

Day #5

Legs (Second leg session)
Rx- goal here is to just get a good pump, full ROM, no partials.

Seated Leg Curls
90 x 10 x 6
felt a pull in left hamstring and decided to stop last set at the 6th rep.

Leg PRess
Rx- work up to hard set of 6 about an RPE of 9. use small increments to get the reps in. I set my feet close together with heels about 3" apart and toes pointed at 11 and 1.
90 x 20
140 x 10
180 x 6
200 x 6
250 x 6
300 x 6
350 x 6
360 x 6

Leg Ext
Rx- full range of motion, 4 sets of 20, kick hard with a slight flex at top
50 x 20
60 x 20
70 x 20
80 x 20
90 x 20 x 4

Calf Raise
Rx- work up the rack doing 10's until hit a tough 10, stick with weight for 10 than hold the last rep at top for 10 ct
100 x 10 + 10 ct
110 x 10 + 10 ct
120 x 10 + 10 ct
130 x 10 + 10 ct
140 x 10 + 10 ct

Abs
Hanging leg raise
Rx- start from my thighs 90 degrees, curl my knees to my face
x20
x15
x 10

Superset with
Abs Pull downs
50 x 20
50 x 18
50 x 12

Cardio
HITT - Cybex Arch Trainer
Set up - 4 minute warm up + 20/140 x 12 rounds (20second all out/140 moderate pace) +4 minute cool down
I set the Cybex stride @ level 20 (highest) think high knee. I set the resistance to start each round @ 15. Using Gym Boss App I programmed an alert with 3 seconds to start the 20sec. With my finger on the + button, when the alarm sounds to start I press the + button to increase the resistance to about 60 while pumping my legs (think run) as hard as I can for the 20 seconds. At the end of the 20 second, I reduce the resistance back to 15 and slow down to moderate pace.

I did this for 12 rounds.

Note:
left gym with sore left ham, will have to wrap it up with floss next week.

[lou t]

10/1
bw 150
waist now down to 32.5"


Day #6
Day #2 of Arms/Shoulders


Shoulders Superset x 3 Rounds
Cable Rear Lateral
60 x 30 x 3
Banded Spider Wall Crawls
Up and down the wall 3x's + 1 set
x 3

Arms/Triceps
Superset #1 x 3 Rounds
Rope PushDowns x 12
Pushups close grip, elbows tight to sides x F
Pronated Grip Cable Kickbacks x 6


Superset #2 x 3 Rounds
Skullcrushers x 12
Single DB behind the neck Extensions x 8


Biceps
Ezcurl Curls
Rx- warm up with 3 sets of 15. Then 3 sets squeezing at the top.
40 x 12 x 3

Preacher Curl Machine Single Arm
Rx- Pyramid up, squeezing at the top
15 x 15
20 x 12
25 x 10
30 x 8

Prone Incline Bench Ezcurl
50 x 15 x 3

Ab Triset x 3 Rounds
Hanging Leg Raises
x 20, x 16, x 10
V bench sit ups
x 15, x 12, x 10
Ab Pulldowns w/Rope
100 x 20 x 3


Note:
smoked my arms today. Rear delts feeling pretty good. I am pretty pleased with my cutting progress. Close to within my goal.

[lou t]

10/3
Day #1
Upper Power Day

Smith Machcine Rows
Rx-work up to tough 8, do 4 sets then a drop set to failure. Squeeze entire back, no lockout at bottom
100 x 8 x 4
70 x F

DB 1 Arm Row
Rx - heavish. Did 5 feeder sets, then with a good weight did 4 sets of 7
50 x 8
55 x 8
60 x 8
65 x 8
70 x 8 x 4

Partial Wide Grip Pulldowns w/ full Scapulae Stretch
Rx- did 2 set to find good heavy weight. Full stretch at top, the pull down with elbows to top of head with a paused flex lats
140 x 8 x 4

Standing DB Shrugs
80 x 10 x 4

Banded Good Mornings
3 x 25

Abs Superset
Ab Pulldows with rope
140 x 10 x 4

Vbench situps
bw x F x 4

DB Side Bends
40 x 15 x 4 ea side

HITT Cybex Arch Trainer
4 minute warmup, 20/140 x 10, 40 minute cool down