My road to NPC Masters Nationals!

freakyfit64

freakyfit64

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Hey AM friends, my name is Bruce Madeya. I recently joined AM and I am really new to the forum world. Starting tomorrow, I will be posting my training log and diet log daily to share my road to the NPC Masters nationals on July 17 in Pittsburgh. I qualified this year by winning the over 50 at the NPC Pittsburgh on May 2nd. I fully understand that not all will like my mixture of old school methods and new school methods in training and my sometimes unorthodox dieting methods. But hey, Who cares! It works for me! As any good competitor knows, cookie cutter methods in diet and training are for beginners or fools. What works great for one person may not work everyone. All feedback, good or bad is welcome and encouraged. Happy training my new friends!!
 
puccah8808

puccah8808

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Definitely in for this one! :D
 
freakyfit64

freakyfit64

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Monday 6/15/15 training log

Shoulders/Traps, lite core and lite chest

7am fasting with BCAAs

Floor ab circuit
50 legs up crunches
50 oblique twists each side
50 side crunches knees to elbows
50 toes to bar ( crossfit style )
50 ab roller
50 Russian twists

45 min incline treadmill work
4 minutes 4 mph walk
1 minute 8 mph sprint @ 6% incline
Repeat every 5 min for 45 min increasing incline gradually to 8%


Gym
Shoulders/Traps

Supersets
6 Hammerstrength behind the neck press 20 reps 6 plates
6 medial delt cable raises 60 lbs controlled form
Front barbell raise 80 lb 20 rep

Dumbell shrugs
150 lb dumbbells 10 rep
145 lb dumbbell. 10 rep
140 lb dumbell. 10 rep
10 sets like this no rest

Arnold presses. 3 sets 20 reps 70lbs

Lying on back cable front raises with rope, strip set technique 4 sets
120lb, 100lb, 80lb, 60lb, 40lb

Rear delt machine
Strip set technique
180lb to 30 lb one pin at a time. One set till failure

Cable cross over for chest pump only 3 sets 100lbs

Stair steps 20 min


9pm 20 cardio


Diet plan

After fasting cardio

Meal 1
4 whole eggs
1 cup white potato

Meal 2 post workout
60 grms whey isolate
30 grm honey
1/2 cup frozen berries
1 tbls fiber

Meal 3
1 cup cottage cheese low fat

Meal 4
1 can tuna
1/2 Avacodo
Asparagus

Meal 5
8 oz roasted chix breast
Salad with lite ceasar
1/2 Avacodo

Meal 6

Chix breast stew 3 cups
Basically 8 oz chix and veggies such as green beans, mixed veggies, stewed tomatoes, celery and onion.

Meal 7
1 cup cottage cheese
30 grms whey isolate
4 Fish oil

Basically a low carb day
Roughly 100 grams carbs
 
freakyfit64

freakyfit64

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6/16/15

Training log
Back/tris

45 min fasting cardio

Superset
Wide grip chins 25 to 30 reps
6 sets
Hammerstrength underhand pulldown 100lb 20 rep squeeze
Overhead tricep rope 150 lb 20 reps
Tricep flex till failure

One arm dumbell row 170lb 10 reps
Front cable pulldowns 150 lbs
Failure
Dumbell french curls 45 lbs failure
4 sets


Hammerstrength row 3 plates
Squeeze till failure
Tricep pushdown 130 lbs till failure
3 sets

15 min stairs

Diet log

Same as previous 6/15

Second low carb day in a row
Tired
Carbs tmw !!!!!!
 
freakyfit64

freakyfit64

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6/17
Hammies/calves/ lite Quad

25 min cadio warmup

Superset
Cybex hinged leg press 14 plates 25 reps
75 lb dumbell walking lunge
straight legged deadlift 80 lb dumbbells 10 rep
Leg curl 20 rep
8 rounds

Hack squat machine 20 rep
Leg extention one leg failure
Rope sissysquat failure
4 sets

High volume almost puked today! !

20 min cardio 9pm

Diet log

meal 1
4eggs
1.5 cup white potato

Meal 2
Post workout
60 grms whey isolate
30 grms honey
1/2 cup frz berries

Meals3-5
7 oz salmon
40 grms rice
Asparagus

Meal 6
8 oz chicken
Broccolli
25 almonds

Meal 7
6 oz grnd beef

Refeed day
 

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