MisterB's road to the master nationals

[MisterB]

Hello My pro muscle friends,, I have decided to step out and test the waters after a 5 year injury free workout period. I have hired a IFBB pro to aid me and I am sponsored by a lob not on this forum so no mention of the names

I will provide
my diet information
my exercise routines and schedules
my drug and supplement usage

Post regular update picture so you can follow the progress and aid in my progress

let's start with the grind of what I eat ,, i know you love the drugs but food the most anabolic substance you will ever put in your body.. this is the magic part right here

Meal 1 about 8:30 am - i mix this in a blender
1.5 scoops of whey isolate (bpi HD)
1 cup oats ( old fashioned)
1 cup egg whites
1 cup berries (blue or mixed)
3 cups water ( i also slip in 3 tbs of "kidney stuff" and 1 tbs of fiber supplement)

Meal 2 about 11:30 am
6 oz steak - flank
1.5 cups rice (brown basmati)
1/2 cup broccoli

meal 3 about 2:30 PM
8 oz chicken - i like thighs
1 cup rice
1 banana

meal 4 about 5:30 PM
8 oz salmon
8 oz sweet potato
3 oz green beans

Meal 5 about 9:00 PM - I may substitute a cheat meal here is I like up to twice a week for now
9 oz white fish like tilapia or cod no breading
1 cup quinoa
1 cup veggies of choice

Meal 6 about 11PM
2 scoops whey isolate
2 oz nuts - my choice usually Cashew Nuts
or
6 egg whites plus 2 whole eggs
3 cups spinach
Makes an awesome omelette


next the workout and pre / intra and post WO supplements and drinks

 

[MisterB]

the work out , currently a three day split will probably add a second leg day

exercises are split into Push and Pull days and legs

Leg Day
leg extensions 10 reps,rest 3 sec do 8 reps, rest for 3 sec 6 reps, rest for 3 sec 4 reps rest for 3 sec 2 reps
repeat this for a total of 3 sets

leg curls using a weight you can do 20 reps with, then 15 reps then 12 reps

leg press - deep and strict
4 plates for 40 reps
5 plates for 35 reps
6 plates to failure

back to leg extensions 10 reps toes pointed in then 10 reps toes pointed out - repeat 3 times

hack squats - feet and knees together
2 plates not deep jusr pulses about 6 inches to pump the quads -3 sets of 20


Push day

cable cross overs - 20 reps, 15 reps, 12 x2 sets - 4 sets total

incline barbell press - 12 reps - 10 reps- 8x 2 - 4 sets total

flat BD press - 15 reps, 12 reps, 10 reps, 8 reps

DB side laterals i use 25 lbs and 20 lbs - 3 sets to failure

smith machine front presses 10 repos x 3 sets

DB rear delts 25 lbs / 20 lbs 3 sets to failure

triceps close grip flat bench - 15 reps, 12, reps, 10 x2 reps - 4 sets total

skull crushers 20 reps x 3 sets

rope pushdowns - 20 reps x 3 sets

dips with bodyweight - 3 sets to failure


push day

chin ups 3 sets of 20 reps - assisted when necessary - right now I do 20 , 15 , 10 without help so my partner pushes me up to get the rest

bent over rows 12 reps, 10 reps, 10 reps

seated machine rows - 15 reps- 12 reps- 10 reps

DB one arm rows - 10 resp x 3 sets

front pull downs 15 reps, 12 reps, 10 reps

straight bar shrugs - 225 x 20 reps x 3 sets

seated machine curls 20 reps x 4 sets

DB hammer curls - 20 reps x 4 sets

ez bar curls inside grip 15 reps x2 sets , 12 reps x 2 sets

straight bar curls - 15 reps x2 sets, 12 reps x2 sets

hot tub time

 

[MisterB]

My drug protocol for now

600 mg primo e @ 200 m,w,f
600 eq @ 300 mon and fri
600 test e 200 mg m,w,f

Hgh 2 IUs AM after 100 MCGs of ghrp-2 ( 20 min wait)
1 iu at bed soon moving to 2 , but first 100 mcg ghrp-2 and 100mcg melatonin 2

Just started A 5 week igf1-lr3 cycle from sciroxxx

I only use it on workout days
Yesterday I did 25 mcg bilaterally into each quad and then again right after working out
Total for the day was 100 MCGs

 

[MisterB]

The base unflexed and Unpumped 8:30 am for muscle density and by reference

 

[MisterB]

Forgot to add I take 100 mcg of t4 in the morning

 

[MisterB]

Starting weight was 189 currently 191
Height is 5' 9.5

Division will be classic by height and weight cut max is 192 for 5'9 to 5'10

 

[MisterB]

Pinned 25 mcgs og IGF1-lr3 into each pec before meal 2 this morning, will pin again right after the gym
100 mcgs total for the day

 

[rmtt]

Good luck. Very interested in following your progress. We are pretty much the same stats as before I started bulking. I'm around 220 right now, so you are much leaner and look great!

May I ask how old you are?

Sent from my LG-D850 using Tapatalk

 

[RamboStallone]

I'll be following. What are you looking to do first? Bulk up then cut? How much time you have till the show?

Good luck brother. You look great, very solid foundation.

 

[MisterB]

Good luck. Very interested in following your progress. We are pretty much the same stats as before I started bulking. I'm around 220 right now, so you are much leaner and look great!

May I ask how old you are?

Sent from my LG-D850 using Tapatalk

I'm 50 years old , will compete as a grand master level and all classes below

 

[MisterB]

I'll be following. What are you looking to do first? Bulk up then cut? How much time you have till the show?

Good luck brother. You look great, very solid foundation.

Clean bulking for the next three months, expect 12 weeks to cut before nationals at the end of July in Pittsburgh pa

 

[RamboStallone]

50 years young! You look amazing brother. Just saw your intro pics.

 

[MisterB]

50 years young! You look amazing brother. Just saw your intro pics.

thank you, i will be bigger and more conditioned than ever in my life come July, im giving my all to this national show

 

[Odie]

You know I'm subbed. Can't believe your 50. You look like your in your 30s. Good luck brother

 

[MisterB]

its PUll day, so right after meal 2 I injected 25 mcgs if IGF1-Lr3 into each Lat

will repeat right after workout

 

[pesty4077]

You doing any other shows before Nationals?

 

[MisterB]

You doing any other shows before Nationals?

yes i'm sure we will do one or two shows in the few weeks leading up to July 24th. i leave picking them to the coach, he knows best . he says cut up i do that and we roll where he says

 

[MisterB]

You doing any other shows before Nationals?

doing the Bev francis Summer class in NY July 8th , that will be my measuring stick for Nationals

 

[MisterB]

Killer leg day, added some straight leg dead lift to stretch the hamstrings and glutes.

also pinned 50 mcgs IGF-1 LR3 into the quads this morning and again right after exercise

one thing I can tell is the side effects are real...body pain sucks, joints all hurt at night and I can barely get three hours sleep. shoulders, elbows back, hips.. guess you cant heal without growth and just like being a kid growing pain sucks

 

[11sh11]

Starting weight was 189 currently 191
Height is 5' 9.5

Division will be classic by height and weight cut max is 192 for 5'9 to 5'10

Great condition, and log so far. Im also prepping for pittsburgh, same show. Asteelz and I are logging here as well.

A question - what made you decide to do classic rather than bb?