"Thaript1's IMPC Log '06"

Refuge · 02-14-2006, 01:39 AM

EME said we could get a jump on our 2006 Iron Mass Physique Challenge training logs, and I intend on doing so....STARTING NOW!!!!!! Best of luck to all competitors!

AYung · 02-14-2006, 10:32 PM

Good luck, my logs in the workout logs section!

Refuge · 02-17-2006, 01:25 AM

Sweet deal, I'll be sure to check it out and possibly get an edge on ya

Refuge · 02-17-2006, 01:27 AM

I plan on actually starting this in about two weeks. I want to finish the program I'm on now and than implement my "x-core" system. (My personally designed super-program....cough, cough) So keep an eye out and get ready for some hardcore gains!

Refuge · 02-25-2006, 09:49 PM

Division (Tentative): Novice Bodybuilding / Most Improved Physique (actual division will be declared at the submission of the April pictures)

STATS PRIOR TO COMPETITION (2-26-06)
Height: 6'1 (73 inches) Weight: 160lbs (72.7 kg)
BMI (Weight / Height in Inches): 2.19 BF% (Accumeasure Caliper): 15
Pounds of Lean Body Mass = Total Weight - (Total Weight)(BF%) / 100 = 136 lbs (61.8kg)
Pounds of Fat Mass: 24 lbs (10.9kg)

Muscle Measurements (measured flexed without a pump, to the nearest 1/16", left and right measurements where applicable, left measurement first, right following):
Biceps / Triceps: 12 5/8", 12 9/16
Forearms: 11 14/16", 11 10/16"
Neck: 16"
Pecs: 39 11/16"
Waist: 32 2/16"
Midsection: 29 5/16"
Quads / Hams: 21 2/16", 21 1/16"
Calves: 14 10/16", 14 8/16"

Estimated 1 Rep Max (6RM x 1.25)
Bench Press: 181.25lbs (82.39kg)
Deadlift:
Squat:

Vertical Jump: 22"

Reflection:
These statistics were taken on Febuary 24th 2006 and will be updated monthly on the last Sunday of the month, with improvements in red.

Refuge · 02-25-2006, 09:51 PM

I am still debating on the program I will use during the competition. I am thinking about trying either an HIT routine (with which I have no experience) My personally designed program or just find an other one. Thankfully I still have a month to prepare.

vadox6466 · 03-18-2006, 06:26 PM

Good luck..hopefully you'll compete

**Fitnfirm** · 03-19-2006, 02:42 AM

Is that you in the avatar????????? If So why would you go Novice?????????

Refuge · 03-20-2006, 08:21 PM

Quote:

Originally Posted by Fitnfirm

Is that you in the avatar????????? If So why would you go Novice?????????

.....if only it was.....No I am no where close to that status, but he is what I am modeling my body after. He is lean, yet still jacked which I like. I think that some of the top IFBB bodybuilders are a little too big. I have tons of respect for 'em, but personally I want to be like this guy. When the competition actually starts I'll post up my pics and you'll see why I'm only a novice.

Refuge · 03-26-2006, 12:54 AM

QUEST FOR MASS '06
EXERCISE PLAN FOR HARD-GAINERS

- MAIN GOAL :Maximum Muscle Growth
- TACTICS: Volume Training. Starting with an active recovery phase, preceded by 6 weeks of volume training (Hypertrophy phase), followed by another active recovery phase, and then six more weeks of a hypertrophy phase. Next comes another active recovery phase followed by a three-week “hybrid” phase; which is a combination of both volume and strength conditioning. The program finishes with a three-week pure strength training phase.

Outline of the Quest:
-Active Recovery Phase # 1....................1 week (Week 1)
-Hypertrophy Phase #1..........................6 weeks (Weeks 2-7)
-Active Recovery Phase # 2....................1 week (Week 8)
-Hypertrophy Phase # 2..........................6 weeks (Weeks 9-14)
-Active Recovery Phase # 3.....................1 week (Week 15)
-Hybrid Phase........................................3 weeks (Weeks 16-18)
-Strength Phase.....................................3 weeks (Weeks 19-21)

Refuge · 03-26-2006, 01:17 AM

- PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase.
- TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body.
SCHEDULE: Monday / Thursday
- DURATION: 1 Week

EXERCISES
SUPERSET # 1
> Incline Dumbell Press - 2 x 13-15 reps
> Pulldown to Front - 2 x 13-15 reps
SUPERSET # 2
> Dumbell Bench Press - 2 x 13-15 reps
> One-arm Dumbell Rows - 2 x 13-15 reps
SUPERSET # 3
> Bent-over Lateral Raises - 2 x 13-15 reps
> Dumbell Shoulder Press - 2 x 13-15 reps
SUPERSET # 4
> Incline Dumbell Curls - 2 x 13-15 reps
> Overhead Dumbell Tricep Extension - 2 x 13-15 reps
SUPERSET #5
> Squats - 2 x 13-15 reps
> Lying Leg Curls - 2 x 13-15 reps
SUPERSET # 6
> Leg Extensions - 2 x 13-15 reps
> Standing Calf Raises - 2 x 13-15 reps
SUPERSET # 7
> Lying Leg Raises - 2 x 13-15 reps
> Crunches - 2 x 13-15 reps

Refuge · 03-26-2006, 01:33 AM

- PURPOSE: Increase the body‘s muscle mass levels through an intra-cellular increase of energy (calories) and water.
- TRAINING METHODOLOGY: For this phase, the 10 sets of 10 method and the 8 sets of 8 were selected. Both methods have been anecdotally proven to be fantastic at increasing muscle mass as muscles are systematically fatigued. For the 10 x 10 routine, a mass building exercise is chosen and a weight that you are able to use for 15 reps is selected, however you will stop at 10 reps. The 8 x 8 routine will be used in the same manner, except, with a weight that you can use for 12-13 reps. For both routines one additional exercise is selected that serves as an active recovery exercise for the remaining upper or lower body parts not trained directly that day.
- SCHEDULE: Volume training on Monday, Tuesday, Thursday, Friday
- DURATION: 6 weeks (weeks 2-7)

MONDAY - - - - - - - - - - - CHEST / BACK / TRAPS
SUPERSET # 1
> Incline Barbell Press - 10 X 10 reps
> Wide Grip Pulldowns - 10 x 10 reps
SUPERSET # 2
> Push-up - 10 x 10 reps
> Close Grip Pulldowns - 10 x 10 reps
SUPERSET # 3
> Seated Lateral Raises - 2 x 15-20 reps
> Upright Rows Delts - 2 x 15-20 reps

TUESDAY - - - - - - - - - - -HAMSTRINGS / CALVES / ABS
SUPERSET # 1
> Lying Leg Curls Hams - 10 x 10 reps
> Lying Leg Raises - 10 x 10 reps

> Dumbell Lunges Hams - 2 x 15-20 reps

> Standing Calf Raises - 8 x 8 reps

THURSDAY - - - - - - - - - - BICEPS / TRICEPS / DELTS
SUPERSET # 1
> Incline Dumbell Curls - 8 x 8 reps
> Lying Tricep Extensions - 8 x 8 reps
>Dumbell Shoulder Press - 8 x 8 reps
SUPERSET # 2
> Neutral Grip Chinups - 2 x 15-20 reps
> Close Grip Bench Press - 2 x 15-20 reps
> Bent Over Lateral Raises - 2 x 15-20 reps

FRIDAY - - - - - - - - - - QUADRICEPS / CALVES / UPPER ABS
SUPERSET # 1
> Squats - 10 x 10 reps
> Crunches - 10 x 10 reps

> Squats (wide stance) - 2 x 15-20 reps

> Calf Press - 8 x 8 reps

Refuge · 03-28-2006, 01:11 AM

- PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase.
- TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body.
- SCHEDULE: Monday / Thursday
- DURATION: 1 Week (Week 8)

Monday / Thursday - - - - - - - - - -Full Body Routine
SUPERSET # 1
> Incline Dumbell Press - 2 x 13-15 reps
> Pulldown to Front - 2 x 13-15 reps
SUPERSET # 2
> Dumbell Bench Press - 2 x 13-15 reps
> One-arm Dumbell Rows - 2 x 13-15 reps
SUPERSET # 3
> Bent-over Lateral Raises - 2 x 13-15 reps
> Dumbell Shoulder Press - 2 x 13-15 reps
SUPERSET # 4
> Incline Dumbell Curls - 2 x 13-15 reps
> Overhead Dumbell Tricep Extension - 2 x 13-15 reps
SUPERSET #5
> Squats - 2 x 13-15 reps
> Lying Leg Curls - 2 x 13-15 reps
SUPERSET # 6
> Leg Extensions - 2 x 13-15 reps
> Standing Calf Raises - 2 x 13-15 reps
SUPERSET # 7
> Lying Leg Raises - 2 x 13-15 reps
> Crunches - 2 x 13-15 reps

Refuge · 03-28-2006, 01:32 AM

- PURPOSE: Increase the body‘s muscle mass levels through an intra-cellular increase of energy (calories) and water.
- TRAINING METHODOLOGY: The last Hypertrophy phase concentrated on the 10 sets of 10 method and the 8 sets of 8 method, and one angle of attack. This phase attacks the muscle from different angles in order to activate many different muscle fibers. Like the other methods presented so far, this das been used instinctively by many bodybuilders, such as Arnold Schwarzenegger. The reason this multi-angular approach works is because the muscle is worked through all its full range of motion; the midrange, stretched (eccentric), and contracted (concentric) ranges. When you train a muscle through all its ranges of motion, muscle fiber recruitment is maximized. To select a weight for your exercises, choose one that allows you to perform the exercise with immaculate form for the required amount of reps. The last repetition should be challenging but not impossible.
- SCHEDULE: Volume training on Monday, Tuesday, Thursday, Friday
- DURATION: 6 weeks (weeks 9-14)

MONDAY - - - - - - - - - - CHEST / BACK / TRAPS / REAR DELTS
SUPERSET # 1
> Incline Barbell Press - 3 x 6-8 reps
> Wide Grip Pull-ups - 3 x 6-8 reps
(if you can not perform this then substitute wide-grip pulldowns)
SUPERSET # 2
> Chest Dips - 3 x 6-8 reps
> Close-Grip Chins - 3 x 6-8 reps
(This superset also indirectly works the biceps and triceps)
SUPERSET # 3
> Cable Incline Flyes - 3 x 10-12 reps
> Low Pulley Rows - 3 x 10-12 reps
> Dumbell Pullover - 2 x 10-12 reps
(note the last superset you do will consist of only the first two exercises)
SUPERSET # 4
> Stiff-Arm Pull-Downs - 2 x 15-20 reps
> Bent Arm Bent-Over Rows - 2 x 15-20 reps
> Upright Rows - 2 x 15-20 reps

TUESDAY - - - - - - - - - -HAMSTRINGS / CALVES / ABS
SUPERSET # 1
> Hamstring Leg Press - 4 x 6-8 reps
> Hanging Leg Raise - 3 x 10-15 reps
(the last superset you perform consists of only the first exercise)
SUPERSET # 2
> Dumbell Stiff-Legged Deadlift - 4 x 10-12 reps
> Bicycle Crunches - 3 x 15 reps
(the last superset you perform consists of only the first exercise)
SUPERSET # 3
> Lying Leg Curls - 4 x 10-12 reps
> Crunches - 3 x 10-15 (30 seconds rest)
(the last superset you perform consists of only the first exercise)
SUPERSET # 4
> Donkey Calf Raises - 4 x 10-15 reps
> Standing Calf Raises - 3 x 8 reps (30 seconds)

THURSDAY - - - - - - - - - - BICEPS / TRICEPS / DELTS
SUPERSET # 1
> Close-Grip Chins* - 3 x 6-8 reps
> Close-Grip Bench Press* - 3 x 6-8 reps
(emphasize using your biceps and triceps)
SUPERSET # 2
> Incline Dumbell Curls - 3 x 10-12 reps
> Overhead Dumbell Tricep Extensions - 3 x 10-12 reps
SUPERSET # 3
> Concentration Curls - 3 x 15-20 reps
> Triceps Kickbacks - 3 x 15-20 reps
SUPERSET # 4
> Seated Military Press - 3 x 8 reps
> Incline One Arm Laterals - 3 x 10-12
> Lateral Raises - 3 x 15-20 reps

FRIDAY - - - - - - - - - - QUADS / CALVES / ABS
SUPERSET # 1
> Squats (medium stance)* - 4 x 6-8 reps
> Hanging Leg Raises - 3 x 10-15 reps
(if you suffer from lower back problems substitute leg presses)
SUPERSET # 2
> Sissy Squats - 4 x 10-12 reps
> Bicycle Crunches - 3 x 15 reps
SUPERSET # 3
> Leg Extensions Quads - 3 x 15-20 reps
> Crunches - 3 x 15-20 reps
SUPERSET # 4
> Donkey Calf Raises - 4 x 10-15 reps
> Standing Calf Raises - 4 x 8 reps (30 seconds rest)

Refuge · 03-30-2006, 11:53 PM

- PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase.
- TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body.
- SCHEDULE: Monday / Thursday
- DURATION: 1 Week (Week 15)

Monday / Thursday - - - - - - - - - -Full Body Routine
SUPERSET # 1
> Incline Dumbell Press - 2 x 13-15 reps
> Pulldown to Front - 2 x 13-15 reps
SUPERSET # 2
> Dumbell Bench Press - 2 x 13-15 reps
> One-arm Dumbell Rows - 2 x 13-15 reps
SUPERSET # 3
> Bent-over Lateral Raises - 2 x 13-15 reps
> Dumbell Shoulder Press - 2 x 13-15 reps
SUPERSET # 4
> Incline Dumbell Curls - 2 x 13-15 reps
> Overhead Dumbell Tricep Extension - 2 x 13-15 reps
SUPERSET #5
> Squats - 2 x 13-15 reps
> Lying Leg Curls - 2 x 13-15 reps
SUPERSET # 6
> Leg Extensions - 2 x 13-15 reps
> Standing Calf Raises - 2 x 13-15 reps
SUPERSET # 7
> Lying Leg Raises - 2 x 13-15 reps
> Crunches - 2 x 13-15 reps

Refuge · 03-31-2006, 12:27 AM

- PURPOSE: Allows for a smooth transition from the Volume Phase to the Strength Training Phase. In this phase, muscle growth will occur thorough an intra-cellular increase of energy (calories) and water and also through an increase in the size of the fiber itself..
- TRAINING METHODOLOGY: You will train and target each body part twice a week. However, the amount of sets per body part will be reduced so that the muscles can recover. The first two days, you will train for hypertrophy while the remaining two days will be trained for strength.
- SCHEDULE: Volume training on Monday, Tuesday, Strength training on Thursday, Friday
- DURATION: 3 weeks (weeks 16-18)

MONDAY - - - - - - - - - - - CHEST / BACK / ARMS/ ABS
SUPERSET # 1
> Incline Dumbell Press - 3 x 8-10 reps
> Pull-ups* - 3 x 8-10 re[s
(if you can not perform this then substitute wide-grip pulldowns)
SUPERSET # 2
> Dumbell Bench Press - 3 x 10-12 reps
> Neutral-Grip Pull-Ups - 3 x 10-12 reps
SUPERSET #3
> Dumbell Hammer Curls - 3 x 8-10 reps
> Overhead Dumbell Tricep Extensions - 3 x 8-10 reps
SUPERSET # 4
> Dumbell Preacher Curls - 3 x 10-12 reps
> Tricep Pushdown - 3 x 10-12 reps
> Crunches - 3 x 15-20 reps

TUESDAY - - - - - - - - - - QUADS /HAMS /DELTS/ CALVES/ ABS
SUPERSET # 1
> Squats (wide stance)* - 3 x 8-10 reps
> Dumbell Stiff-Legged Deadlifts- 3 x 8-10 reps
(if you suffer from lower back or knee problems, substitute wide stance leg press, and press with toes)
SUPERSET # 2
> Leg Extensions Quads - 3 x 10-12 reps
> Lying Leg Curls Hams - 3 x 10-12 reps
SUPERSET #3
> Lateral Raises Delts x 3 x 8-10 reps
> Standing Calf Raises - 3 x 8-10 reps
SUPERSET # 4
> Bent-Over Lateral Raises - 3 x 10-12 reps
> Seated Calf Raises - 3 x 10-12 reps
> Hanging Leg Raise - 3 x 15-20 reps

THURSDAY - - - - - - - - - - PECS / BACK / BICEPS / TRICEPS
SUPERSET # 1(modified)
> Incline Barbell Press - 3 sets (reps = 8,6,4) (90 seconds rest)
> Close-Grip Chins* - 3sets (reps = 8,6,4) (90 seconds rest)
(*if you can't perform this exercise substitute pulldowns)
SUPERSET # 2 (modified)
> Chest Dips - 3 sets (reps = 8,6,4) (90 seconds rest)
> Pull-Up to front* - 3 sets (reps = 8,6,4) (90 seconds)
SUPERSET #3 (modified)
> E-Z Curls - 3 sets (reps = 8,6,4) (60 seconds rest)
> Close-Grip Bench Press - 3 sets (reps = 8,6,4) (60 seconds rest)
SUPERSET # 4 (modified)
> E-Z Preacher Curls - 3 sets (reps = 8,6,4) (60 seconds rest)
> Lying Tricep Extensions - 3 sets (reps = 8,6,4) (No rest)
> Crunches - 3 sets (reps = 8,6,4) (60 seconds rest)

FRIDAY - - - - - - - - - - - QUADS / HAMS / DELTS / CALVES
SUPERSET # 1(modified)
> Squats* (medium stance) - 3 sets (reps = 8,6,4) (90 seconds rest)
> Lying Leg Curls Hams - 3 sets (reps = 8,6,4) (90 seconds)
*if you suffer from lower back/knee problems substitute with leg press.Since you are performing the leg press as your 2nd exercise,use a close stance on this one and a medium stance on the 2nd
SUPERSET # 2 (modified)
> Leg Press - 3 sets (reps = 8,6,4) (90 seconds rest)
> Stiff-Legged Deadlifts - 3 sets (Reps = 8,6,4) (90 seconds)
SUPERSET #3 (modified)
> Seated Military Press - 3 sets (reps = 8,6,4) (1 minute)
> Calf Press - 3 sets (reps = 8,6,4) (1 minute)
SUPERSET # 4 (modified)
> Upright Rows - 3 sets (8,6,4) (1 minute)
> Standing Calf Raises - 3 sets (8,6,4) (No rest)
> Lying Leg Raise Abs - 3 sets (8,6,4) (1 minute)

Refuge · 03-31-2006, 12:46 AM

- PURPOSE: To increase muscle size and strength. This is accomplished by loading the muscle with the maximum weight it can handle in order to increase fast-twitch muscle recruitment, and thus increase the protein content of the muscle and the thickness of the muscle fibers.
- TRAINING METHODOLOGY: You will target and train each body part once a week using modified compound sets. In this phase you will train all your muscles by pairing them with their antagonistic counterparts. Research indicates that pairing opposing muscles together increases the recruitment of the muscle fibers. For example, while during leg training I’ve found isolating the quads and hamstrings works well during the hypertrophy phases, but during strength phases, pairing them provides better results.
You will largely use 5 sets of 5 repetitions, popularized back in the 50’s by Mr. Universe Reg Park (Arnold’s idol!). In this method, you choose a weight that allows you to do the 5 perfect reps. Your goal is to complete all sets with the same weight at 5 reps. Once you can complete all 5 sets of 5 perfect reps, you will increase the weight at your next workout.
- SCHEDULE: Strength training on Monday, Tuesday, Thursday, Friday
- DURATION: 3 weeks (weeks 19-21)

MONDAY - - - - - - - - - - - CHEST / BACK
SUPERSET # 1 (modified)
> Incline Barbell Press - 5 x 5 reps (90 seconds rest)
> Close-Grip Chins* - 5 x 5 reps (90 seconds)
(*if you can not perform this then substitute pulldowns)
SUPERSET # 2 (modified)
> Chest Dips - 5 x 5 reps (90 seconds)
> Pull-Ups* - 5 x 5 reps (90 seconds)

Bent Knee Deadlifts (wide stance) - 5 x 5 reps (90 seconds)
If you have lower back problems, do not include this exercise!

TUESDAY - - - - - - - - - - - DELTS / CALVES / UPPER ABS
SUPERSET # 1 (modified)
> Seated Military Press - 5 x 5 reps (90 seconds)
> Upright Rows - 5 x 5 reps (90 seconds)
SUPERSET # 2 (modified)
> Calf Press - 5 x 5 reps (90 seconds)
> Tibia Raises - 5 x 25-40 reps (90 seconds)
> Crunches - 5 x 5 reps (90 seconds)

THURSDAY - - - - - - - - - BICEPS / TRICEPS / DELTS
SUPERSET # 1 (modified)
> E-Z Reverse Curls - 5 x 5 re[s (90 seconds)
> Close-Grip Bench Press - 5 x 5 reps (90 seconds)
SUPERSET # 2
> E-Z Preacher Curls - 5 x 5 reps (90 seconds)
> Triceps Dips - 5 x 5 (90 seconds)

FRIDAY - - - - - - - - - - QUADS / HAMS / CALVES / ABS
SUPERSET # 1 (modified)
> Squats* (medium stance) - 5 x 5 (90 seconds)
> Lying Leg Curls Hams - 5 x 5 reps (90 seconds)
*If you suffer from lowerback problems substitute the legpress for squats.Since you are performing the leg press as your 2nd exercise,use a close stance on this 1 and a medium stance on the 2nd.
SUPERSET # 2
> Quadricep Leg Press - 5 x 5 (90 seconds)
> Barbell Stiff-Legged Deadlifts - 5 x 5 (No rest)
> Lying Leg Raises - 5 x 5 (90 seconds)

02-14-2006, 10:32 PM	#2
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Good luck, my logs in the workout logs section! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

02-17-2006, 01:27 AM	#4
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	I plan on actually starting this in about two weeks. I want to finish the program I'm on now and than implement my "x-core" system. (My personally designed super-program....cough, cough) So keep an eye out and get ready for some hardcore gains! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-25-2006, 09:51 PM	#6
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	I am still debating on the program I will use during the competition. I am thinking about trying either an HIT routine (with which I have no experience) My personally designed program or just find an other one. Thankfully I still have a month to prepare. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-26-2006, 12:54 AM	#10
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	QUEST FOR MASS '06 QUEST FOR MASS '06 EXERCISE PLAN FOR HARD-GAINERS - MAIN GOAL :Maximum Muscle Growth - TACTICS: Volume Training. Starting with an active recovery phase, preceded by 6 weeks of volume training (Hypertrophy phase), followed by another active recovery phase, and then six more weeks of a hypertrophy phase. Next comes another active recovery phase followed by a three-week “hybrid” phase; which is a combination of both volume and strength conditioning. The program finishes with a three-week pure strength training phase. Outline of the Quest: -Active Recovery Phase # 1....................1 week (Week 1) -Hypertrophy Phase #1..........................6 weeks (Weeks 2-7) -Active Recovery Phase # 2....................1 week (Week 8) -Hypertrophy Phase # 2..........................6 weeks (Weeks 9-14) -Active Recovery Phase # 3.....................1 week (Week 15) -Hybrid Phase........................................3 weeks (Weeks 16-18) -Strength Phase.....................................3 weeks (Weeks 19-21) __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-26-2006, 01:17 AM	#11
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	AR Phase #1 - PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase. - TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body. SCHEDULE: Monday / Thursday - DURATION: 1 Week EXERCISES SUPERSET # 1 > Incline Dumbell Press - 2 x 13-15 reps > Pulldown to Front - 2 x 13-15 reps SUPERSET # 2 > Dumbell Bench Press - 2 x 13-15 reps > One-arm Dumbell Rows - 2 x 13-15 reps SUPERSET # 3 > Bent-over Lateral Raises - 2 x 13-15 reps > Dumbell Shoulder Press - 2 x 13-15 reps SUPERSET # 4 > Incline Dumbell Curls - 2 x 13-15 reps > Overhead Dumbell Tricep Extension - 2 x 13-15 reps SUPERSET #5 > Squats - 2 x 13-15 reps > Lying Leg Curls - 2 x 13-15 reps SUPERSET # 6 > Leg Extensions - 2 x 13-15 reps > Standing Calf Raises - 2 x 13-15 reps SUPERSET # 7 > Lying Leg Raises - 2 x 13-15 reps > Crunches - 2 x 13-15 reps __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-14-2006, 01:39 AM	#1
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	"Thaript1's IMPC Log '06" EME said we could get a jump on our 2006 Iron Mass Physique Challenge training logs, and I intend on doing so....STARTING NOW!!!!!! Best of luck to all competitors! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-17-2006, 01:25 AM	#3
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Sweet deal, I'll be sure to check it out and possibly get an edge on ya __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-25-2006, 09:49 PM	#5
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	IRON MASS PHYSIQUE COMPETITION 2006 Division (Tentative): Novice Bodybuilding / Most Improved Physique (actual division will be declared at the submission of the April pictures) STATS PRIOR TO COMPETITION (2-26-06) Height: 6'1 (73 inches) Weight: 160lbs (72.7 kg) BMI (Weight / Height in Inches): 2.19 BF% (Accumeasure Caliper): 15 Pounds of Lean Body Mass = Total Weight - (Total Weight)(BF%) / 100 = 136 lbs (61.8kg) Pounds of Fat Mass: 24 lbs (10.9kg) Muscle Measurements (measured flexed without a pump, to the nearest 1/16", left and right measurements where applicable, left measurement first, right following): Biceps / Triceps: 12 5/8", 12 9/16 Forearms: 11 14/16", 11 10/16" Neck: 16" Pecs: 39 11/16" Waist: 32 2/16" Midsection: 29 5/16" Quads / Hams: 21 2/16", 21 1/16" Calves: 14 10/16", 14 8/16" Estimated 1 Rep Max (6RM x 1.25) Bench Press: 181.25lbs (82.39kg) Deadlift: Squat: Vertical Jump: 22" Reflection: These statistics were taken on Febuary 24th 2006 and will be updated monthly on the last Sunday of the month, with improvements in red. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-18-2006, 06:26 PM	#7
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Good luck..hopefully you'll compete

03-19-2006, 02:42 AM	#8
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,829 Recipes: 0 Rep Power: 45	Is that you in the avatar????????? If So why would you go Novice?????????

03-26-2006, 01:33 AM	#12
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	HYPERTROPHY PHASE # 1 - PURPOSE: Increase the body‘s muscle mass levels through an intra-cellular increase of energy (calories) and water. - TRAINING METHODOLOGY: For this phase, the 10 sets of 10 method and the 8 sets of 8 were selected. Both methods have been anecdotally proven to be fantastic at increasing muscle mass as muscles are systematically fatigued. For the 10 x 10 routine, a mass building exercise is chosen and a weight that you are able to use for 15 reps is selected, however you will stop at 10 reps. The 8 x 8 routine will be used in the same manner, except, with a weight that you can use for 12-13 reps. For both routines one additional exercise is selected that serves as an active recovery exercise for the remaining upper or lower body parts not trained directly that day. - SCHEDULE: Volume training on Monday, Tuesday, Thursday, Friday - DURATION: 6 weeks (weeks 2-7) MONDAY - - - - - - - - - - - CHEST / BACK / TRAPS SUPERSET # 1 > Incline Barbell Press - 10 X 10 reps > Wide Grip Pulldowns - 10 x 10 reps SUPERSET # 2 > Push-up - 10 x 10 reps > Close Grip Pulldowns - 10 x 10 reps SUPERSET # 3 > Seated Lateral Raises - 2 x 15-20 reps > Upright Rows Delts - 2 x 15-20 reps TUESDAY - - - - - - - - - - -HAMSTRINGS / CALVES / ABS SUPERSET # 1 > Lying Leg Curls Hams - 10 x 10 reps > Lying Leg Raises - 10 x 10 reps > Dumbell Lunges Hams - 2 x 15-20 reps > Standing Calf Raises - 8 x 8 reps THURSDAY - - - - - - - - - - BICEPS / TRICEPS / DELTS SUPERSET # 1 > Incline Dumbell Curls - 8 x 8 reps > Lying Tricep Extensions - 8 x 8 reps >Dumbell Shoulder Press - 8 x 8 reps SUPERSET # 2 > Neutral Grip Chinups - 2 x 15-20 reps > Close Grip Bench Press - 2 x 15-20 reps > Bent Over Lateral Raises - 2 x 15-20 reps FRIDAY - - - - - - - - - - QUADRICEPS / CALVES / UPPER ABS SUPERSET # 1 > Squats - 10 x 10 reps > Crunches - 10 x 10 reps > Squats (wide stance) - 2 x 15-20 reps > Calf Press - 8 x 8 reps __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-28-2006, 01:11 AM	#13
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	AR Phase # 2 - PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase. - TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body. - SCHEDULE: Monday / Thursday - DURATION: 1 Week (Week 8) Monday / Thursday - - - - - - - - - -Full Body Routine SUPERSET # 1 > Incline Dumbell Press - 2 x 13-15 reps > Pulldown to Front - 2 x 13-15 reps SUPERSET # 2 > Dumbell Bench Press - 2 x 13-15 reps > One-arm Dumbell Rows - 2 x 13-15 reps SUPERSET # 3 > Bent-over Lateral Raises - 2 x 13-15 reps > Dumbell Shoulder Press - 2 x 13-15 reps SUPERSET # 4 > Incline Dumbell Curls - 2 x 13-15 reps > Overhead Dumbell Tricep Extension - 2 x 13-15 reps SUPERSET #5 > Squats - 2 x 13-15 reps > Lying Leg Curls - 2 x 13-15 reps SUPERSET # 6 > Leg Extensions - 2 x 13-15 reps > Standing Calf Raises - 2 x 13-15 reps SUPERSET # 7 > Lying Leg Raises - 2 x 13-15 reps > Crunches - 2 x 13-15 reps __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-28-2006, 01:32 AM	#14
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Hypertrophy Phase # 2 - PURPOSE: Increase the body‘s muscle mass levels through an intra-cellular increase of energy (calories) and water. - TRAINING METHODOLOGY: The last Hypertrophy phase concentrated on the 10 sets of 10 method and the 8 sets of 8 method, and one angle of attack. This phase attacks the muscle from different angles in order to activate many different muscle fibers. Like the other methods presented so far, this das been used instinctively by many bodybuilders, such as Arnold Schwarzenegger. The reason this multi-angular approach works is because the muscle is worked through all its full range of motion; the midrange, stretched (eccentric), and contracted (concentric) ranges. When you train a muscle through all its ranges of motion, muscle fiber recruitment is maximized. To select a weight for your exercises, choose one that allows you to perform the exercise with immaculate form for the required amount of reps. The last repetition should be challenging but not impossible. - SCHEDULE: Volume training on Monday, Tuesday, Thursday, Friday - DURATION: 6 weeks (weeks 9-14) MONDAY - - - - - - - - - - CHEST / BACK / TRAPS / REAR DELTS SUPERSET # 1 > Incline Barbell Press - 3 x 6-8 reps > Wide Grip Pull-ups - 3 x 6-8 reps (if you can not perform this then substitute wide-grip pulldowns) SUPERSET # 2 > Chest Dips - 3 x 6-8 reps > Close-Grip Chins - 3 x 6-8 reps (This superset also indirectly works the biceps and triceps) SUPERSET # 3 > Cable Incline Flyes - 3 x 10-12 reps > Low Pulley Rows - 3 x 10-12 reps > Dumbell Pullover - 2 x 10-12 reps (note the last superset you do will consist of only the first two exercises) SUPERSET # 4 > Stiff-Arm Pull-Downs - 2 x 15-20 reps > Bent Arm Bent-Over Rows - 2 x 15-20 reps > Upright Rows - 2 x 15-20 reps TUESDAY - - - - - - - - - -HAMSTRINGS / CALVES / ABS SUPERSET # 1 > Hamstring Leg Press - 4 x 6-8 reps > Hanging Leg Raise - 3 x 10-15 reps (the last superset you perform consists of only the first exercise) SUPERSET # 2 > Dumbell Stiff-Legged Deadlift - 4 x 10-12 reps > Bicycle Crunches - 3 x 15 reps (the last superset you perform consists of only the first exercise) SUPERSET # 3 > Lying Leg Curls - 4 x 10-12 reps > Crunches - 3 x 10-15 (30 seconds rest) (the last superset you perform consists of only the first exercise) SUPERSET # 4 > Donkey Calf Raises - 4 x 10-15 reps > Standing Calf Raises - 3 x 8 reps (30 seconds) THURSDAY - - - - - - - - - - BICEPS / TRICEPS / DELTS SUPERSET # 1 > Close-Grip Chins* - 3 x 6-8 reps > Close-Grip Bench Press* - 3 x 6-8 reps (emphasize using your biceps and triceps) SUPERSET # 2 > Incline Dumbell Curls - 3 x 10-12 reps > Overhead Dumbell Tricep Extensions - 3 x 10-12 reps SUPERSET # 3 > Concentration Curls - 3 x 15-20 reps > Triceps Kickbacks - 3 x 15-20 reps SUPERSET # 4 > Seated Military Press - 3 x 8 reps > Incline One Arm Laterals - 3 x 10-12 > Lateral Raises - 3 x 15-20 reps FRIDAY - - - - - - - - - - QUADS / CALVES / ABS SUPERSET # 1 > Squats (medium stance)* - 4 x 6-8 reps > Hanging Leg Raises - 3 x 10-15 reps (if you suffer from lower back problems substitute leg presses) SUPERSET # 2 > Sissy Squats - 4 x 10-12 reps > Bicycle Crunches - 3 x 15 reps SUPERSET # 3 > Leg Extensions Quads - 3 x 15-20 reps > Crunches - 3 x 15-20 reps SUPERSET # 4 > Donkey Calf Raises - 4 x 10-15 reps > Standing Calf Raises - 4 x 8 reps (30 seconds rest) __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-30-2006, 11:53 PM	#15
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	AR Phase # 3 - PURPOSE: Allows for recovery of the body from previous training, priming it for the muscle-building phase. - TRAINING METHODOLOGY: Fast-paced full body routine consisting largely of dumbbells to allow maximum involvement of all muscles as well as to correct any strength imbalances in the body. - SCHEDULE: Monday / Thursday - DURATION: 1 Week (Week 15) Monday / Thursday - - - - - - - - - -Full Body Routine SUPERSET # 1 > Incline Dumbell Press - 2 x 13-15 reps > Pulldown to Front - 2 x 13-15 reps SUPERSET # 2 > Dumbell Bench Press - 2 x 13-15 reps > One-arm Dumbell Rows - 2 x 13-15 reps SUPERSET # 3 > Bent-over Lateral Raises - 2 x 13-15 reps > Dumbell Shoulder Press - 2 x 13-15 reps SUPERSET # 4 > Incline Dumbell Curls - 2 x 13-15 reps > Overhead Dumbell Tricep Extension - 2 x 13-15 reps SUPERSET #5 > Squats - 2 x 13-15 reps > Lying Leg Curls - 2 x 13-15 reps SUPERSET # 6 > Leg Extensions - 2 x 13-15 reps > Standing Calf Raises - 2 x 13-15 reps SUPERSET # 7 > Lying Leg Raises - 2 x 13-15 reps > Crunches - 2 x 13-15 reps __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

03-31-2006, 12:27 AM	#16
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Hybrid Phase: Volume / Strength Training - PURPOSE: Allows for a smooth transition from the Volume Phase to the Strength Training Phase. In this phase, muscle growth will occur thorough an intra-cellular increase of energy (calories) and water and also through an increase in the size of the fiber itself.. - TRAINING METHODOLOGY: You will train and target each body part twice a week. However, the amount of sets per body part will be reduced so that the muscles can recover. The first two days, you will train for hypertrophy while the remaining two days will be trained for strength. - SCHEDULE: Volume training on Monday, Tuesday, Strength training on Thursday, Friday - DURATION: 3 weeks (weeks 16-18) MONDAY - - - - - - - - - - - CHEST / BACK / ARMS/ ABS SUPERSET # 1 > Incline Dumbell Press - 3 x 8-10 reps > Pull-ups* - 3 x 8-10 re[s (if you can not perform this then substitute wide-grip pulldowns) SUPERSET # 2 > Dumbell Bench Press - 3 x 10-12 reps > Neutral-Grip Pull-Ups - 3 x 10-12 reps SUPERSET #3 > Dumbell Hammer Curls - 3 x 8-10 reps > Overhead Dumbell Tricep Extensions - 3 x 8-10 reps SUPERSET # 4 > Dumbell Preacher Curls - 3 x 10-12 reps > Tricep Pushdown - 3 x 10-12 reps > Crunches - 3 x 15-20 reps TUESDAY - - - - - - - - - - QUADS /HAMS /DELTS/ CALVES/ ABS SUPERSET # 1 > Squats (wide stance)* - 3 x 8-10 reps > Dumbell Stiff-Legged Deadlifts- 3 x 8-10 reps (if you suffer from lower back or knee problems, substitute wide stance leg press, and press with toes) SUPERSET # 2 > Leg Extensions Quads - 3 x 10-12 reps > Lying Leg Curls Hams - 3 x 10-12 reps SUPERSET #3 > Lateral Raises Delts x 3 x 8-10 reps > Standing Calf Raises - 3 x 8-10 reps SUPERSET # 4 > Bent-Over Lateral Raises - 3 x 10-12 reps > Seated Calf Raises - 3 x 10-12 reps > Hanging Leg Raise - 3 x 15-20 reps THURSDAY - - - - - - - - - - PECS / BACK / BICEPS / TRICEPS SUPERSET # 1(modified) > Incline Barbell Press - 3 sets (reps = 8,6,4) (90 seconds rest) > Close-Grip Chins* - 3sets (reps = 8,6,4) (90 seconds rest) (if you can't perform this exercise substitute pulldowns) SUPERSET # 2 (modified)* > Chest Dips - 3 sets (reps = 8,6,4) (90 seconds rest) > Pull-Up to front* - 3 sets (reps = 8,6,4) (90 seconds) SUPERSET #3 (modified) > E-Z Curls - 3 sets (reps = 8,6,4) (60 seconds rest) > Close-Grip Bench Press - 3 sets (reps = 8,6,4) (60 seconds rest) SUPERSET # 4 (modified) > E-Z Preacher Curls - 3 sets (reps = 8,6,4) (60 seconds rest) > Lying Tricep Extensions - 3 sets (reps = 8,6,4) (No rest) > Crunches - 3 sets (reps = 8,6,4) (60 seconds rest) FRIDAY - - - - - - - - - - - QUADS / HAMS / DELTS / CALVES SUPERSET # 1(modified) > Squats* (medium stance) - 3 sets (reps = 8,6,4) (90 seconds rest) > Lying Leg Curls Hams - 3 sets (reps = 8,6,4) (90 seconds) if you suffer from lower back/knee problems substitute with leg press.Since you are performing the leg press as your 2nd exercise,use a close stance on this one and a medium stance on the 2nd SUPERSET # 2 (modified)* > Leg Press - 3 sets (reps = 8,6,4) (90 seconds rest) > Stiff-Legged Deadlifts - 3 sets (Reps = 8,6,4) (90 seconds) SUPERSET #3 (modified) > Seated Military Press - 3 sets (reps = 8,6,4) (1 minute) > Calf Press - 3 sets (reps = 8,6,4) (1 minute) SUPERSET # 4 (modified) > Upright Rows - 3 sets (8,6,4) (1 minute) > Standing Calf Raises - 3 sets (8,6,4) (No rest) > Lying Leg Raise Abs - 3 sets (8,6,4) (1 minute) __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)