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My precontest log!

joe 2013

Active member
Registered
Joined
Aug 20, 2014
Messages
317
Hallo guys , i want to thank Uncle Z for sponsoring me on the road to WABBA Mr.universe , the 23 november in Helsinki ( finland ) . A few things about me : age : 58 years young , 5'7" , currently weighing 192 pounds .
Started competing in 2010 at the age of 54 and haven't stopped since . Won the WABBA swiss nationals in 2011 and 2013 ( supermasters ) and also in 2011 won the WABBA world and european title in Budapest ( hungary ) . Also placed in the top 5 in other european competitions . I love bodybuilding and competing it's for me a way of giving something back to this sport . Now i'm 12 weeks out and my cycle looks like this :
test propionate 150 eod
masteron propionate 150 eod
tren acetate 100 eod
proviron 50mg ed
t3 50mg ed
arimidex 1mg eod

today i trained arms with different supersets and overall great intensity .
For diet i'm working with a great nutritionist , his name is 3J and he's known to get all his clients as ripped as possible .
some pics from this morning
ohlmj5.jpg

2lniqf4.jpg

ioexhx.jpg

let's get this log started
 
Last edited by a moderator:
Hey Joe, know you from Iron Mag. You look impressive.
 
Last edited:
legs workout this morning :
leg extensions 3 sets 25 reps
single leg extensions 3 sets 25 reps
leg press ( heavy ) 4 sets 15 reps
smith machine squats 4 sets 15-10 reps ( up to 315 pounds )
hack squats 3 sets 15 reps
bodyweight lunges 2 sets 10 steps each leg
lying leg curls 3 sets 15-10 reps
seated leg curls 3 sets 15-10 reps
barbell SL deadlifts 3 sets 12 reps
standing calves raises 5 sets 15 reps
tough workout guys , intensity to the max...that's how i like it

legs after workout
v2yagl.jpg

210jeyv.jpg
 
killed back this morning with different supersets and goin' as heavy as possible with good form .

machine pullovers superset with wide grip machine pulldowns 5 sets 15-10 reps
hammer strength single rows superset with barbell rows 4 sets 15-10 reps
lat pulldowns superset with close grip cable rows 3 sets 3 sets 10 reps
rack deadlifts 3 sets 12 reps
barbell shrugs 4 sets 12 reps
did some abs work afterwards , rope cable crunches , reverse crunches and weighted crunches for a total of 200 reps
 
Chest workout today :
incline barbell press superset with incline dumbell flyes 4 sets 15-8 reps
hammer strength incline superset with peck deck machine 3 sets 15-12 reps
bodyweight dips superset with cable crossover 3 sets 15 reps
chest press machine 1 set ( started heavy at 6 reps then 4 drop sets 10 reps each

abs different exercises total 200 reps

loving EP gear so far , tren made sweat expecially at night but it begins to work it's magic together with the masteron .
12 weeks to go .....

side chest
o2ywm.jpg
 
went to the gym to hit delts and after 20 sets i wasn't done ! so i supersetted arms with dips and scott dumbell curls , overhead dumbell extensions and incline dumbell curls , pushdowns and standing cable curls . ended up sweating like a mofo....i can definetively feel the tren and masteron working....love it . took some back pics after the workout
vowzrs.jpg

33oijbd.jpg
 
so yesterday i trained legs....volume training !

leg extensions 3 sets 25 reps
single leg extensions 3 sets 15 reps
leg press 6 sets 25-25-25-25-15-10 reps
barbell hack squats ( old fashioned way ) 3 sets 10 reps
lunges superset with sumo squats 2 sets 10 steps - 10 reps
single leg extensions ( slow contraction ) 3 sets 10 reps
lying leg curls 3 sets 15-0 reps
seated leg curls 2 sets 15 reps
straight leg deadlifts 2 sets 12 reps
single leg curls standing 2 sets 10 reps
hyperextensions 2 sets 15 reps
calves at leg press 6 sets 15 reps
seated calves raises 3 sets 12 reps
workout took a little more than an hour and i was completely done

today ( morning ) it was back and traps

lat pulldowns 6 sets 15-8 reps
close grip cable rows 5 sets 15-10 reps
t-bar rows superset with one arm hammer strength rows 3 sets 10 reps
reverse grip pulldowns superset with machine rows 2 sets 10 reps
rack deadlifts 3 sets 12 reps
dumbell shrugs 4 sets 15 reps
barbell shrugs 3 sets 12 reps

__________________
Uncle Z Rep
 
so yesterday i trained legs....volume training !

leg extensions 3 sets 25 reps
single leg extensions 3 sets 15 reps
leg press 6 sets 25-25-25-25-15-10 reps
barbell hack squats ( old fashioned way ) 3 sets 10 reps
lunges superset with sumo squats 2 sets 10 steps - 10 reps
single leg extensions ( slow contraction ) 3 sets 10 reps
lying leg curls 3 sets 15-0 reps
seated leg curls 2 sets 15 reps
straight leg deadlifts 2 sets 12 reps
single leg curls standing 2 sets 10 reps
hyperextensions 2 sets 15 reps
calves at leg press 6 sets 15 reps
seated calves raises 3 sets 12 reps
workout took a little more than an hour and i was completely done

today ( morning ) it was back and traps

lat pulldowns 6 sets 15-8 reps
close grip cable rows 5 sets 15-10 reps
t-bar rows superset with one arm hammer strength rows 3 sets 10 reps
reverse grip pulldowns superset with machine rows 2 sets 10 reps
rack deadlifts 3 sets 12 reps
dumbell shrugs 4 sets 15 reps
barbell shrugs 3 sets 12 reps

__________________
Uncle Z Rep

great log here like the volume and sets you look great as well.will follow along here
 
chest day !

incline barbell press 5 sets 15-8 reps
dumbell flat press 5 sets 15-8 reps
hammer strength incline superset with low cable crossover 3 sets 10 reps
dips superset with high cable crossover 3 sets 10 reps

abs creunches and reverse crunches 159 reps

cardio 20m treadmill

again i trained with great intensity and focus , finished the workout sweating and puffing . some more pics tomorrow
 
yesterday i hit shoulders , here's the workout

barbell front press 5 sets 15-8 reps
behind the neck press 3 sets 12 reps
seated side laterals 4 sets 15-10 reps
upright rows 4 sets 12 reps
seated rear laterals 3 sets 12 reps

cardio 25m on the treadmill

today it was arms day !

started with abs and did 4 sets of rope cable crunches for 30 reps each then 4 sets of 20 reps of hanging leg raises

ez barbell scott curls superset with dumbell incline curls 3 sets 15-12-10 reps
standing cable curls superset with rope hammer curls 2 sets 15 reps
crucifix cable curls 2 sets 15 reps
incline skullcrushers superset with v-bar pushdowns 3 sets 15-12-10 reps
flat bench dumbell extensions superset with rope pushdowns 2 sets 12 reps
reverse grip single arm pushdowns 2 sets 15 reps

pics this morning
sy2q06.jpg

dnk3dv.jpg

2f03k7o.jpg
 
legs day yeah !
started with 5 sets of leg extensions before moving to free squats . Did 5 sets starting at 135 pounds for 2 sets of 15 reps , then 185 pounds for 12 reps , 225 for 10 reps and 315 for 8 reps . Next was single leg press , 5 sets of 15 reps each leg . Finished quads with 5 sets of lunges , 10 steps each leg . For hammies i did straight leg barbell deadlifts for 4 sets of 12 , seated leg curls for 3 sets of 15 and single leg curls for 3 sets of 10 reps . Calves next : went back to the leg press and did 3 sets of 20 reps then hit standing raises for 4 sets of 15 reps . starting to get harder and vascular , tren and masteron work wonders , in 11 weeks time i 'll try to beat my best showing so far : the WABBA world championship in 2011 where i took first in the supermasters , here a pic of that unforgettable night
mj734p.jpg
 
sorry for the late updates , i',ve been working long hours over the week-end...
friday 12 trained back and traps , high volume and great intensity focusing on compound movements such as barbell rows and deadlifts

saturday 13 it was chest . On the menu incline barbell press , flat dumbell press , incline flies and cable crossovers . Finished my workout with dips , followed by abs
in the evening i came back to the gym to hit shoulders with 5 giant sets of 5 exercises : behind the neck press , side laterals , upright rows , rear seated laterals and front raises

sunday 14 : off day ( well deserved )

monday 15 ( today ) i did arms supersetting 2 exercises for tris followed by 2 for bis . rope pushdowns-wide grip pushdowns for tris , scott curls-incline curls for bis . Then flat bench dumbell extensions-dips machine for tris and rope hammer curls-wide grip cable curls

snap shots of my wheels
sbj6ur.jpg

34pjpyq.jpg
 
Incredible physique for any age!!

Hey Joe, you are really an inspiration. I'm turning 60 in Dec and wish I looked half as good as you. Best of luck as you dial in on your show. Bodybuilding really is the true fountain of youth!!

your brother in Christ,

Lucky
 
Hey Joe, you are really an inspiration. I'm turning 60 in Dec and wish I looked half as good as you. Best of luck as you dial in on your show. Bodybuilding really is the true fountain of youth!!

your brother in Christ,

Lucky
thanks a lot for your support brother , really appreciated !
 
killed back yesterday :
wide grip pulldowns superset with cambered bar cable pullovers 6 sets 15-10 reps
giant set : hammer strength rows - t-bar wide grip rows - close grip cable rows 4 sets each 15-10 reps
rack deadlifts 5 sets 15 reps
barbell shrugs 5 sets 12 reps

today did 30m cardio fasted early a.m. then in the afternoon i hit chest
smith machine press 6 sets 15-8 reps
dumbell incline press 4 sets 12-8 reps
hammer strength incline press 4 sets 10 reps
incline dumbell flies 4 sets 10 reps
cable crossover 4 sets 12 reps
progress pics
14l68ev.jpg

2e3stxl.jpg

242ehe9.jpg

14lud7k.jpg

my diet today
6 egg whites , 1 scoop whey isolate , half cup white rice
250g turkey breast , i small sweet potato , veggies
10 egg whites , 1 whole egg , half cup oatmeal
1 can tuna , olive oil , salad
250g lean roastbeef , 2 rice cakes
1 scoop casein , 1 greek yogurt , 1 spoon peanut butter
 

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