T Nation

Finally Back to Bodybuilding

Quick synopsis, 2005 colon removed, 2007 to 2019 powerlifting, best lifts 700 squat in wraps, 395 Bench, 605 Deadlift at 220. Prepped several times in 2020 only to get shut down and found out I have a congenital kidney issues that landed me in the hospital 2x and out of the gym from October '20 to January '21. Doctor told me to get lean so I figured I’d do a show, started prepping on 5/3/2021 and competed on 8/21/2021. I did a show in 2008 and 2013, conditioning was ok. This show I went from 219 to my lowest of 185 and weighed in at 191.2 for the show.




5 Likes
  • I train using Paul Carter’s Yoke Squad on the Trainheroic App. I do my own nutrition. I also didn’t mention but I will be 42 in October.

8/23/2019 Weight:200.7
AM 30 minutes Treadmill 3.2mph 8.0 incline

PM Chest/Shoulders/Triceps

Converging Chest Press Tempo - 3112
90x12
110x10
130x8
Work Sets
170x8
140x12

SUPERSET
DB Shoulder Press Tempo - 3111
30x10
40x8
50x6
Work Set 60x12

DB Laterals Tempo - 3112
10x10
12.5x8
15x6
Work Set 20x12

Rear Delt Swing Tempo - 3111
Work Sets
10x20
10x20

SUPERSET
Cross Body Tricep Ext. Tempo - 3112
7.5x12
10x10
12.5x13

Dips Tempo - 5111
BWx6
BWx4
Work Set to Failure BWx5

8/24/2021 Weight 198.7
AM - Cardio 30 min on Treadmill 3.3mph 9.0 Incline

PM - Back/Bi’s

1 Arm Hammer Lat Row
45x12
90x10
115x8
135x6
Work Set
160x12

Hammer Upper Back Row
90x10
180x8
Work Sets
270x6
180x12

T Bar Row
95x10
120x8
Work Set
145x11

Preacher Mechanical Drop Set
Both Work Sets
60x20
45x20

8/25/2021 Off Day
Weight: 199.0
Cardio 30 min Treadmill 3.3 MPH @ 9.0 Incline

08/26/2021
Weight: 198.5
Cardio: 30 minutes 3.3 MPH 8.0 Incline

PM Hams/Glutes

Stand Calf Raise Tempo - 2512
Work Sets
70x10x3

Seated Leg Curls (10-6-10, 10 sec contraction, 6 Reps, 10 Partial Reps)
50x6
80x6
Work Set
110x6

Glute Bridge on Smith Tempo 1113+10 second Iso Hold
50x12
70x10
90x8
work set
140x12

Adductor Leg Press Tempo - 2211
360x10
410x8
450x6
work set
500x12
rest 1 minute
Glute Biased Leg Press Tempo - 2211
500x12
rest 1 minute
Quad Biased Leg Press
500x12

08/27/2021 OFF Day
Weight: 196.8
Cardio: 30 minutes Treadmill, 3.3 MPH at 8.0 Incline

8/28/2021
Weight: 195.9
Cardio: 30 min Treadmill 3.4 mph 8.0 Incline

SUPERSET
Pec Deck 55x12 70x10 work set 100x12
DB Bench 50x10 60x8 work set 80x8

Coastal Pec Flye
12.5x12
17.5x10
work set
20x15

Low to High Cable Flye
7.5x12
10x10
Work set
12.5x12,12

Reverse Pec Deck
55x12
70x10
Work set
85x15+12 partials

Modified California Press
50x12
60x10
Work Set
70 x15

08/29/2021
Weight:199.8
Cardio: 30 minutes Treadmill 3.4 mph 9.0 incline

SUPERSET
Dual Rope Kneeling Pulldown Tempo - 3112 30x12, 35,10, 37.5x8, work set 40x12
Upperback Pulldown Tempo - 2112 35x12, 37.5x10, 40x8, work set 45x8

Landmine Thoracic Row Tempo - 2112
95x10
100x8
work Set
105x12

Cable Potty Curl Tempo -3112
25x10
27.5x8
30x6
work set
35x10

Incline DB Curl
17.5x8
20x6
work set
25x12

08/30/2021
Weight: 201.3
Cardio: 35 minutes 3.4 mph @ 8.0 incline

2 Likes

Hell yea man! I’ll definitely be following along. Any pictures of you in your power lifting prime?

600lb Deadlift
640 Squat

6 Likes

08/30/2021
Weight: 201.3
Cardio: 35 minutes 3.4 mph @ 8.0 incline

Stand Calf Raise Tempo - 3512
70x15x3

Leg Ext Tempo - 3112
50x10
65x10
work sets
90x15
95x15
100x15

Reverse Band Hack Squats Tempo - 3111
90x10
140x8
180x8
work sets
230x12
90x20

Sissy Squats
BWx7,6

Adductor Machine
90x10
120x8
work set
150x15

8/31/2021 Off Day
Weight: 199.7
Cardio: 35 minutes 3.3 MPH @ 8.0 incline, legs were a tad sore

1 Like

Your squat embarrasses me. I am very close to your bench and deadlift (385, 600), but my best squat in wraps is 507. I need to figure out that squat thing eventually.

Anyways looking jacked! Will be interesting following along on this one.

Thanks, Squat was always my best, I would always have bicep tendonitis and partially tore my pec benching, just couldn’t get over 400, 395 flew and I went to 405 and couldn’t budge it lol. Still good numbers. I haven’t squatted, benched or deadlifted since 2019 and do no lifts with bars except an SLDL or RDL but I’d rather use dumbells.

2 Likes

Off Day yesterday
8/31/2021
Weight:199.7
Cardio: 35 min on Treadmill 3.3 MPH @ 8.0 Incline

09/01/2021
Weight: 196.9
Cardio: None legs were sore from other day.
PM Chest/Shoulders/Triceps

1 Like

09/01/2021
Weight: 196.9
Cardio: None legs were sore from other day.
PM Chest/Shoulders/Triceps

Converging Chest Press
90x12
110x10
130x8
work set
180x10
back off
150x12

SUPERSET
DB Shoulder Press 40x8, 50x8 Work Sets 70x8x2
DB Laterals 10x15, 12.5x12 Work Sets 17.5x10x2

Rear Delt DB Swings
work sets
12.5x20x2

Cross Body Tricep Extension
7.5x12
12.5x10
work sets
17.5x12
SUPRSET with/Dips
BWx12,10,10

09/02/2021
Weight: 199.6
Cardio: 35 minutes Treadmill 3.5 MPH @ 8.0 Incline

2 Likes

09/02/2021
Weight: 199.6
Cardio: 35 minutes Treadmill 3.5 MPH @ 8.0 Incline

1 Arm Lat Biased Hammer Row
45x12
90x10
135x8
160x6
work sets
180x12

Upper/Mid Back Hammer Row
180x12
230x10
280x8
work set
320x6
180x12

TBar Row
50+Bar x12
75+Bar x10
work set
125+Bar x8

Preacher Mechanical Drop
work sets
45x20,20,20

09/03/2021
Weight: 198.7
Cardio: Complete Rest Day

2 Likes

09/04/2021
Weight: 199.7
Cardio: 35 minutes on treadmill 3.4 mph @ 9.0 incline

Donkey Calf Raise Tempo 3215
work sets 205x10,10,10
Seated Leg Curls 10-6-10 Method (10 second iso hold, 6 full reps, 10 Partials)
50x6
80x6
work set
120x6
Glute Bridge
90x12
140x10
160x8
work set
180x10 + 10 second iso hold
Adductor Leg Press
478x12
568x10
work set
658x12
Glute Leg PRess
658x15
Quad Biased Leg Press
658x15

09/05/2021
Weight:203.2
Caardio: 35 minutes on Trreadmilll 3.4 mpg @ 9.0 incline

09/06/2021
Weight:205.3
Cardio: 40 minutes on treadmill 3.4 mph @ 9.0 inclind

SUPERSET
Pec Deck 55x12, 70x10 work set 115x12
Flat DB Bench 45x10, 60x8 work set 85x7

Costal Pec Flye
15x12
20x10
work set
25x12,12

Low to High Cable Flye
10x12
12.5x10
work set
17.5x12 drop 15x8 drop 12.5x6

Reveerse Pec Deck
55x10
70x8
work set
100x13

Modified California Press
80x12
85x10
work set
95x12

1 Like

09/07/2021
Weight:201.7
Cardio: 40 minutes Treadmill 3.4 mph 9.0 incline

SUPERSET
Dual Rope Kneeling Pulldown Tempo - 3112 30x12, 35,10, 42.5x8, work set 50x12
Upperback Pulldown Tempo - 2112 55x12, 70x10, 85x8, work set 140x6, 100x15

Hammer Thoracic Row Tempo - 2112
45x10
70x8
work Set
90x8
60x12
Cable Potty Curl Tempo -3112
25x10
30x8
35x6
work set
42.5x10

Incline DB Curl
20x8
25x6
work set
30x10

09/08/2021
Weight: 201.4
Cardio: 40 minutes on Treadmill 3.4 MPH @ 9.0 incline

1 Like

09/09/2021
Weight: 202.5
Cardio: 40 minutes Treadmill 30 min 3.4 MPH @ 10% incline, 10 min 3.6 MPH @ 5% Incline

Quads/Calves/Adductors after work

1 Like

09/09/2021
Weight: 202.5
Cardio: 40 minutes Treadmill 30 min 3.4 MPH @ 10% incline, 10 min 3.6 MPH @ 5% Incline

Stand Calf Raise Tempo 3512
80x15,15,15

Leg Ext Tempo 3112
50x10
65x8
work set
90x20,20,20

Hack Squat Tempo 3111
90x10
180x6
work set
270x15
140x20

Sissy Squat
BW x10
BW x16 Rest/Paused

Adductor Tempo 3112
90x12
140x10
work set
170x12

09/10/2021
Weight: 203.5(+6.5 from stage weight on my scale)
Cardio: 45 minutes on Treadmill 3.4 MPH @ 5.0% Incline (Legs were sore from yesterday)

Chest/Shoulders/Tri’s Later

1 Like

09/10/2021
Weight: 203.5(+6.5 from stage weight on my scale)
Cardio: 45 minutes on Treadmill 3.4 MPH @ 5.0% Incline (Legs were sore from yesterday)

Converging Chest Press Tempo 3112
70x12
90x10
110x8
work set
210x9
170x12

SUPERSET
DB Shoulder Press work sets 80x8, 60x12
Laterals work sets 20x10,10

Rear Delt DB Swing
15x20,20

SUPERSET
Cross Body Tricep Ext 10x12, 12.5 x10 work set 22.5x12
Dips Tempo 5111 BW x10,6 work set BW x20 rest/paused

09/11/2021
Cardio: 60 minute walk by the beach with my wife
Weight: 204.5

09/12/2021
Cardio: 40 minutes 3.5 MPH @ 9.0% Incline

Hammer Lat Row
90x10
135x8
Work set
205x12

Hammer Upperback Row
180x10
270x6
work set
320x6
230x12

TBar Row
Bar + 50x10
Bar + 75x8
work set
Bar + 125x6
Bar + 75x10

09/13/2021
Cardio: 42.5 minutes 3.5 MPH @ 9.0% Incline
Weight: 205.9

Glutes/Hams Later

2 Likes

09/13/2021
Cardio: 42.5 minutes 3.5 MPH @ 9.0% Incline
Weight: 206.9

Donkey Calf Raise Tempo 3512
225s10,10,10

Seated Hamstring Curl 10-6-10 Method
50x6
80x6
work set
130x10

Glute Bridge
90x12
140x12
work set
180x12 + 10 second iso hold on last rep

Adductor Biased Leg Press
478x10
568x6
work Set
658x15
Glute Biased Leg Press
658x12
Quad Biased Leg Press
658x10

09/14/2021
Weight: 200.7
Cardio: 45 minutes treadmill 3.5 MPH @ 9.0% Incline

OFF Day Today

Tightening my diet back and trying to drop 2-4lbs over the next 2.5 weeks before vacation.

1 Like

Great work in here! It’s cool to see all the tempo stuff and BB specific training.

How do you modify the California Press?

Are Potty Curls really real?

I use the Train Heroic App and use Paul Carter’s Yoke Squad Training. Potty curl is basically sitting in a shitting position with elbows inside knees and using a cable and EZ bar attachment to curl. I’m not sure how you perform a california press but we do it lying down with our hands on the wider EZ Bar grip and the bar moves in a straight path up and down in line with the chin. We focus on rep execution and tempo which takes ego lifting out of the equation. Worth $27 a month for programming and at this point I know what to do diet wise.

09/15/2021
Weight: 207
Cardio: 40 minutes treadmill 3.4 MPH @ 8.0 incline

SUPERSET
Pec Deck Tempo 5112 70x12, 85x10 work sets 130x8, 145x6
DB Bench Press Tempo 3111 45x10, 60x8 work sets 90x6,5

Costal Cable Flye Tempo 3112
12.5 x8
15x4
work set Triple Drop
30x8
25x8
20x8

Low to High Cable Flye Tempo 5111
7.5x12
work sets Triple Drop
20x10
15x10
10x10

Reverse Pec Deck Tempo 2112
55x10
70x8
work sets
110x10
110x10 + 10 partials

Modified California Press
80x12
90x10
work set
110x12

1 Like

09/16/2021
Weight:207
Cardio: 45 minutes treadmill 3.5 MPH @ 9.0% incline

SUPERSET
Dual Rope Kneeling Str8 Arm Pulldown Tempo 3112 25x10, 35x10 work set 52.5x10 drop 45x10 with 10 second Negative
Upperback Pulldown Tempo 2112 70x10, 85x8 work set 160x6

Hammer Strength Thoracic Row Tempo 2112
45x10
work set
100x8
70x12

Cable Potty Curls Tempo 3112
20x10
25x8
work set
45x10 drop 37.5x10 drop 27.5x10

Incline DB Curl
Work Set
30’s x18 Rest/Paused (10,5,3)

09/17/2021
Weight: 205.6
Cardio: 41.5 Minutes trreadmill 3.5 MPH @ 9.0% Incline

OFF Day

1 Like