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njmuscle66 off season journal - 8/30/2006 7:25:29 PM

njmuscle66

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I guess I will use this two fold. A training journal and a bit of an introduction since I just joined the board and will be helping Twin Peaks to handle some of the questions concerning Designer Supplement products. Some of you might recognize me from other boards I have been training for the last 20 years having recently turned 40. I am a certified trainer and sports conditioning specialist and have worked in the fitness industry on a part time basis for many years. After a long hiatus from competing I recently competed and did fairly well in a local NPC shows. This got the competitive juices following again and I am stoked to make some improvements and present even a better physigue this year. I really hope I can share some of the insight and knowledge I have acquired over the past years to assist you in obtaining your goals.

Presently I am in off season mode. My weight is approximately 220 at 5'8 and I am hoping to add another 10-15 lbs during the next 6-9 months before cutting down for my next show.

I will post a run down of my current program tomorrow as it is a little late and I need to get another meal in!

This is a pic from my recent show.

The wonders of a six week stack of Melting Point, Lean Extreme and a sound program!

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< Message edited by njmuscle66 -- 8/30/2006 7:29:09 PM >

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RE: njmuscle66 off season journal - 8/31/2006 1:02:40 AM

Lynx100

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Welcome to the board Chuck.
Looking very VERY impressive there.
I hope to be picking your brains while youre here Smile

I look forward to seeing your diet/training/supplement list and will be follownig this journal.

Do you compete at 220? or is that your offseason weight now?

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RE: njmuscle66 off season journal - 8/31/2006 6:12:07 AM

The Sheep Man

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Welcome Chuck! Nice to actually see pictures of a Designer Rep! Good luck!

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RE: njmuscle66 off season journal - 8/31/2006 8:42:30 AM

njmuscle66

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Thanks guys! I do hope to be a help to this board.

My last show I was 190. I hope to add around 6-8 lbs of Lean muscle in order to be at the top of the Light Heavyweight class.

I just recently started the NHA stack (Activate and Rebound Reloaded) and am having very positive results. Strength is certainly increasing, slight increase in muscle mass and well the libidio increase is a very positive benefit for sure. I have pretty much taken EVERY over the counter supplement test booster (as well as some experience with prohormones when legal) that has been available over the years and this is indeed a very effective stack for me.

My show was at the end of June so for the past few months I have just been transistioning, lowering the training intensity and being less strict with my diet. Tomorrow (9/1) is the start of a whole new training cycle.

Going to be using basic compound movements with a full body routine. Probably going to start with something based on Bill Starr's 5X5 and eventually move to a program based around HST (hyperthrophy specific training- Full body training with rep ranges changing ever two weeks)

I really beleive the VAST majority of people are chronic overtrained and would get the same results with less volume and greater fregruency. Yes I use to do 3 on 1 0ff and 12-15 sets per bodypart however I found a full body workout works better for me. And the less time I can spend in the gym and still grow the better off I am. 3 one hour session every other day not including cardio has worked for me just fine.

I have also found after reading some of the stuff by Ian King that by lowering my rep ranges to sets of 4-6 reps I have been able to increase gains as well. He (Ian) writes that the more advanced the training age (how many years working out) the greater the need to perform low rep training

this is a sample of the eating plan I will be using for the next couple months
Never have been a big eater usually consume maintenance or even sub maintenance but this time going to make a conscious effort to eat more.

Meal 1-8 egg whites, serving of oatmeal, banana, handful of raisins, walnuts (I always look forward to breakfast

Meal 2-A protein shake to SUSTAIN myself until my next solid food meal.

Meal 3- Chicken (or ground turkey) 2 cups of rice

Meal 4-Same as Meal 3

Preworkout- 1 serving of Xceed mixed with Essential Amino Acids (just starting the Size On since I wanted to be able to compare and contrast this product with Xceed) Got great results from Xceed but thought a comparison would be interesting

Post workout 75 grams of Starchy Maize, BCAA, Creatine.
Will switch to Scivations Essential Amino Acid product once I run out of Extend

30 minutes later- whey isolate protein shake

Meal 5-Lean Meat, Fiborous Carb or Large Salad- (NO STARCHY CARBS)

Meal 6-A protein shake to SUSTAIN myself until morning or as a treat Natural Peanut Body and Low Sugar Jelly on an English Muffin.

I have attached a before and after-These pictures were taken about 6 weeks apart. I only dieted 8 weeks for my show. Next time I expect to be even better since I will take a full 16 weeks to prepare

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< Message edited by njmuscle66 -- 8/31/2006 8:45:15 AM >

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RE: njmuscle66 off season journal - 8/31/2006 8:49:40 AM

njmuscle66

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and the after

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RE: njmuscle66 off season journal - 9/8/2006 9:24:59 AM

njmuscle66

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Wed 9/6

Preworkout Nutrition
2 servings of Xtend

Back Thickness and Traps
Rack Deadlifts (pin set on lowest setting, bar set at mid shin)

2 sets of 8 at 315 for warmup
5 sets of 6-8 (last couple sets got 6) at 375.

Going to be doing these every other back workout and increase (hopefully) 10lb per week. I really need to work on my back and traps so this will be a primary exercise.

Shrugs
5 sets of 10-12 at 275.
I do these very strict which limits the weights I use but find I get more out of them that way.

I didnt get to the gym until 9 since my son had football practice so I limited the exercises.

Post Workout
1 serving of Vitagrow (waixy maize)
1 serving of Xtend
2 capusules DS glucophase (for glucosal disposal)
10 grams Creatine Monohydrate

9/8
Preworkout nutrition
Sustain bar

Chest, Shoulders, Arms

Bench-3 sets of 6 at 235
Trying to work at improving my chest. focusing much more on compound movements and low volume then every before

Incline Fly 3 sets of 12 at 55

Seated Military Press
3 sets of 8 at 155

Close Grip Bench
3 sets of 8 at 195

Barbell curls
2 sets of 8 at 90

Postworkout
1 serving of Vitagrow (waixy maize)
1 serving of Xtend
2 capusules DS glucophase (for glucosal disposal)
10 grams Creatine Monohydrate

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RE: njmuscle66 off season journal - 9/9/2006 9:16:33 AM

Twin Peak

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quote:

ORIGINAL: The Sheep Man

Welcome Chuck! Nice to actually see pictures of a Designer Rep! Good luck!

I am not a "rep", but my pictures are around. As are Rob's, as are Atherjen's. But yeah, Chuck is large and in charge.

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RE: njmuscle66 off season journal - 11/27/2006 7:49:22 PM

gzinkl

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Did this thread die?

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RE: njmuscle66 off season journal - 11/27/2006 9:31:08 PM

njmuscle66

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quote:

ORIGINAL: gzinkl

Did this thread die?

funny you say that.....I guess I just wasnt dilligent enough but I actually was going to start a new one once the holidays is over. Going to be doing a massive cutting log come the first of the year for about six months. I will update it fregruently so look for it Smile

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RE: njmuscle66 off season journal - 11/28/2006 9:01:40 AM

rippedchick

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You're such a beast. I'm requesting that you keep up this journal so we can steal all your secrets! Smile

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RE: njmuscle66 off season journal - 11/28/2006 9:06:38 AM

njmuscle66

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quote:

ORIGINAL: rippedchick

You're such a beast. I'm requesting that you keep up this journal so we can steal all your secrets!

oh sure so you can beat me in "the challenge" Smile

for you ripped-ANYTHING! Smile

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RE: njmuscle66 off season journal - 11/28/2006 9:56:48 AM

rippedchick

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You're darn toot'n! I'm winning all those DS goodies!

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RE: njmuscle66 off season journal - 11/28/2006 9:59:55 AM

njmuscle66

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It is going to be fun-some pretty exciting stuff coming from DS in the future

Well don't beat me too bad-hmmmmmmm on second though I might actually enjoy it Smile

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