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View Full Version : The making of a master's dominator...



godstrength
10-15-2009, 07:51 AM
I decided to change my training/competition thread up a little. My focus competition wise is going to be concentrating on competing in the masters classes both in the NGA, and NPC.
I won the masters class last year in Nashville, TN at the Music City Night of Champions. It was then that I met Eric Broser, he was one of the judges at the show.
After the show I spoke to the judges to find out what weaknesses I needed to address. Of all of the judges Eric not only shared with me the best insight, but also how to correct them- and even strengthen my strong points.
I later hired Eric for coaching and prep. That itself was the single best decision I've made in bodybuilding. His insight and approach to training and nutrition would be hard to match.

________________
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godstrength
10-15-2009, 07:53 AM
LEGS !!

Absolutely killer session. My quads were, and still are very swollen. As I have been, all sets were in the 20+ rep range.
Today I decreased my sets some, but upped my weight a little and went to failure on every set

HACK SQUATS
4 sets

LEG EXTENSIONS
5 sets

MACHINE LEG PRESS
4 sets

SEATED CURLS
4 sets

STANDING LEG CURLS
3 sets

CARDIO: 20 minute LISS




________________
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PRRS/FDFS ELITE

Coke
10-15-2009, 10:03 AM
Working with Eric Broser is no doubt invaluable, that's great...wish you the best in future competitions.

godstrength
10-16-2009, 07:32 AM
Working with Eric Broser is no doubt invaluable, that's great...wish you the best in future competitions.


AGREED- and thank you..


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godstrength
10-16-2009, 07:33 AM
Another day of NATURAL FREAK volume in the books-
I had the most INSANE pump, could barely shave after my workout.
Just like the rest of the week, the rep count was 20+ per set.

FLAT BENCH PREACHER CURLS (alternating)
7 sets

REVERSE GRIP PD's
7 sets

Alternating DB CURLS Ss W/Overhead Tri Ext (machine)
4 sets

FLAT BENCH PREACHER CURLS (alternating)...yes, again
4 sets

ROPE PD's
4 sets





________________
AAEFXREP
PRRS/FDFS ELITE

godstrength
10-19-2009, 07:54 AM
CHEST DAY...

I had a very intense and very focused workout this morning. It was another day of high volume training...
Tomorrow is back.

PRE-WORKOUT
CELL RUSH
LBA PRO
KRE-ALKALYN PRO


HS INCLINE PRESS
6 sets

INCLINE PRESS (machine)
6 sets

PECK DECK
6 sets

________________
AAEFX REP
PRRS/FDFS ELITE

godstrength
10-23-2009, 07:53 AM
BACK! ! ! I have a very busy week with various projects and have not really had time to post. However, the workouts have been there- and have been dead on. The work has been done.

TUES: Back
WED: Arms
THURS: Quads
FRI: Hams/Calves
SAT: will be shoulders....


____________________
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PRRS/FDFS

godstrength
10-26-2009, 07:30 AM
CHEST DAY:

Massive-massive pump this morning. At this point I am stilll continuing my quest for mass using a high set/rep scheme. So far it seems to be working well. I seem to have a harder and fuller look. Like before I had so much blood in my chest this morning, that my skin was slightly discolored.
I've been asked a few times about my pre/post workout food and supplementation protocol. So I am posting it this morning as well.

One hour before gym: 1/2 bagel with jam and a shake.
Carbs- 45g
Protein- 48g

30 minutes before gym: AAEFX KreAlkalyn
Once at gym: 1 serving and LBA PRO & Cell Rush

Immediately PWO: 1 serving and LBA PRO & Cell Rush
45 minutes later: 48g protein shake W/oats- 40g Carbs

HS INCLINE PRESS ssW/ Incline Bench (machine)
6 sets

HS DECLINE PRESS
5 sets

PECK DECK
5 sets


____________________
All American EFX REP
PRRS/FDFS

godstrength
11-02-2009, 11:28 AM
OK- back to posting daily. I've had an unbelievable work schedule the last couple of weeks and have not been able to post. However, the work has been getting done, and then some...


CHEST DAY:
Last week was the first time I added supersetting to my high volume routine. To say that I had DOMS is a HUGE understatement. I cannot remember the las time I was ever that sore. SO- guess what!? I did the exact same routine again this morning....LOL!!

One hour before gym: 1/2 bagel with jam and a shake.
Carbs- 45g
Protein- 48g

30 minutes before gym: AAEFX KreAlkalyn
Once at gym: 1 serving and LBA PRO & Cell Rush

Immediately PWO: 1 serving and LBA PRO & Cell Rush
45 minutes later: 48g protein shake W/oats- 40g Carbs

HS INCLINE PRESS ssW/ Incline Bench (machine)
6 sets

HS DECLINE PRESS
5 sets

PECK DECK
5 sets

____________________
All American EFX REP
PRRS/FDFS

Coke
11-02-2009, 05:33 PM
Workouts are going very well no doubt, interesting you don't put the numbers in but this is your journal.

godstrength
11-05-2009, 02:01 PM
Workouts are going very well no doubt, interesting you don't put the numbers in but this is your journal.


The workouts are awesome. High sets, and usually around 15-20+ reps per set.

Which brings us to your observation :)

Because I lift with such volume the weight I lift is not overly impressive.

I have missed some post in the past few days because of work, but I will post some numbers...

FROM OCT 29th
QUADS

LEG PRESS
4 plates x 20
4 plates x 20
4 plates x 20
4 plates x 20
8 plates x 15
8 plates x 15
8 plates x 10

HACK SQUAT
2 plates x 20
2 plates x 20
2 plates x 20
2 plates x 20
2 plates x 20
2 plates x 20


Week in review...This is for the week so far.

Tues: Back

CG LAT PD's
6 sets

HS REVERSE GRIP PD's
6 sets

MACHINE ROWS ss/W STRAIGHT ARM PD's
6 sets

WED: ARMS

FLAT BENCH PREACHER CURLS (alternating)
7 sets

REVERSE GRIP PD's
7 sets

Alternating DB CURLS Ss W/Overhead Tri Ext (machine)
4 sets

FLAT BENCH PREACHER CURLS (alternating)
4 sets

ROPE PD's
4 sets


THURSDAY: QUADS

HACK SQUAT
6 sets x 20 reps (2 plates)
4 sets x 12 reps (4 plates)

LEG EXTENSION
8 sets

Tomorrow will be SHOULDERS, HAMS on SATURDAY





____________________
All American EFX REP
PRRS/FDFS