Journey to 2010 NGA Natural California

[karim275]

The schedule is out. The date is set. Time to get to work. I fininshed 2nd in masters and 3rd in heavies in 2008. Goin back to redeem myself. Weak areas will be much improved, diet will be tighter, focus will be unmatched!!! This is my scheduled week off, but will log my progress here starting next monday. Should be fun, I hope you follow.

June 5, Musclemania, Santa Clara(as a warm up)
June 12, NGA Natural California, Sacramento

[AaronHeidebreicht]

Sounds great man, Keep up the hard work. I compete in the NGA as well as NPC. Its always great to read training and progress logs by natural bodybuilders to see what others are doing. What supplements are you using right now man? Hope your training and contests go well man.

[karim275]

Sounds great man, Keep up the hard work. I compete in the NGA as well as NPC. Its always great to read training and progress logs by natural bodybuilders to see what others are doing. What supplements are you using right now man? Hope your training and contests go well man.

lets see: T-911, E-911, Postal, Lipotropic Protein, Perfect Carb, BC+EAA, GHenerate, 1-GH-1, multi, c, efa, joint supp, e, turmeric, digestive enzymes.
Kickin around the idea of adding Slin and a Trifecta stack

[karim275]

And so it begins.

schedule:
mon-calves/hams
tue-chest/triceps
wed-back
thur-off
fri-calves/quads
delts/biceps

today 4:50am
horizontal sled toe press-255/20, 315/20, 400/20,20,20
seated calf raise-180/20, 205/20,225/20
leg press machine toe press-495/15,15,15,15,15,15,15

lying leg curl-100/15, 150/15, 205/10, 205/8
'sumo' leg press-495/20, 675/20, 855/15, 945/12
seated leg curl-210/12,12,12,12,12,12,12

ok workout for first day back. wanted to do stiff leg deadlifts, but lower back stiff from who knows? other than that, felt pretty good. didnt use hands on leg press, i promise. training partner/photographer at home sick.
__________________

[karim275]

tuesday 12/22/09 4:50am

incline smith press-225/15, 12, 9
incline db fly-55s/12, 65s/12, 10
lo-cable fly-35s/12 -7 sets

close grip smith machine press-225/15, 255/12, 275/8
seated overhead db extension-100/12, 115/10, 8
kneeling overhead rope extension-130/12,12,12,10, 120/10,10,10

please excuse my girly weights. shoulder issues dictate how my pressing workouts go. looking forward to killing back tomorrow, just hope my lower back stiffness goes away cuz deadlifts are part of my routine.

training partner/photographer still sick
__________________

[karim275]

wed 12/23/09 4:50am

hypers-bw/15, 15, 15
curl grip pulldown-200/12, 250/12, 300/8
bb rows-225/12, 315/8, 8
felt slight discomfort in lower back
seated v-handle cable row-250/12, 12
hammer strength one arm iso-row-4 plates/12, 5 plates/12
machine pullover-210/12 7 sets

think i need to wait another week before jumping back on deadlift train. strength and focus good today. off day tomorrow, gym closed x-mas, so i'll do quads/calves on saturday.
__________________

[karim275]

12/26/09 quads/calves bw-249.8lbs

leg extensions-75/20, 105/20, 150/20, 180/20, 210/20
very slow, focus on squeeze at top
leg press(ricky bobby style)
315/20, 585/20, 765/20, 945/15, 1035/12
front squats-135/15, 225/10, 225/12
havent done these in 6 mos, have to get groove back
leg extension-180/12 7 sets
sooper pumped!!

horizontal calf sled-402.5/20, 20, 20
machine donkey calf raise-400/20, 20, 20
seated calf raise-225/15, 15, 15

good workout. felt pretty strong. lower back still not 100%, but getting better.

i hope everyone had a great xmas!!!

shoulders/biceps on monday


pix on fst-7 forum. can't upload here. dunno why

[karim275]

monday 12/28/09

delts/biceps

about 5 minutes of misc warm up for rotator cuff

side db laterals-20s/12,12, 25s/12, 30s/12,12,12,12
hammer machine press-2 plates/20, 4 plates/15, 6 plates/12,12
seated bent-over db laterals-40s/12,12
smith machine upright row-95/12, 115/12, 135/12
**no pain today, increased efa and joint supp intake**

seated incline db curls-30s/15, 40s/12,12
alt db hammer curls-75s/10,10
machine preacher curl-100/12-7 sets(crazy painful pump!!)
'lifestyle fitness machine'

real excited about not having any pain in my shoulders!!!! hopefully it'll stay that way, so i can have some decent chest and delt workouts.

calves/hams tomorrow. gotta turn these twigs into trunks!!!!!

[karim275]

tues 12/29/09

a few minutes late this morning

toe press(leg press machine)-405/20, 585/20,20,20
seated calf raise-225/15, 250/15,15
donkey machine calf raise-400/20-7 sets

lying leg curl-100/15,15, 150/12, 195/10,10
bb stiff leg deadlifts-185/12, 235/12, 255/12
lwr back felt pretty good, but playing it a lil safe
seated leg curl-200/12-7ets(outrageous pump)

outta time!!!!! had to get ready for work!!!!!
__________________

[karim275]

Jan 1, 2010!!!!!!!!!! Happy New Year everyone!!!!!!!!!

schedule a little off due to the holidays, so doing a little back today.

Chins:
bw/12, 12, 12
V-bar pulldown:
200/12, 250/10, 10
Curl grip bb rows:
225/12, 315/8, 8
One arm db rows:
150/10, 10
Seated hi-cable rope rows(Layne Norton style)
150/15-7sets

pretty good workout. db rows felt good. great pump. time to eat!!!
__________________