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 My Prep for the NOC Amateur, 9-28-07

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Chuck

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PostSubject: My Prep for the NOC Amateur, 9-28-07   Wed 23 May - 20:25

I've competed 6 times in Natural Organizations and it has been over 5 years since my last competition. I will be 40 in December and realize it's now or never. I'm 5'9" and currently 207 lbs. Below are pictures from my last 2 competitions.





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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Wed 23 May - 20:37

I sprained my knee playing Hockey on 1-20-07 and again on 4-29-07. The pictures below were taken on 5-12-07 just 2 weeks after my injury. You can still see some bruising at the back of my left knee. I could not flex my left quad at all here. The pic's were taken prior to my workout.













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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Wed 23 May - 20:38

I trained Leg's on Monday. It was the first time working them since 4-18-07. Surprisingly, I didn't lose any strength. I warmed up on the bike and my left knee popped every revolution. I stopped, put my wraps on, and it stopped popping. I started off Squating very light and then eventually went Heavier. I didn't force anything though. I was nervous about this day, but all went well.
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RaphaŽl
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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Wed 23 May - 21:50

All the best for your prep Chuck, it will be very interesting to have news about your progress.
Be careful with yiur knee and maybe take some more week with no squats and only long sets at the press and extensions. Some lunges with only your bodyweight will be enough too to start to cut your massive tights.

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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Wed 23 May - 22:42

Thanks Raph. I squated 405 lbs on the Hammer Strength Machine for my working set Monday and didn't go to failure. I have some soreness in the knee today, but no swelling. I'll follow your advice and use the Leg Press next time followed with the Lunges.
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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Thu 24 May - 0:52

Some pic's after today's Shoulder workout. I'm feeling good and back into my routine.







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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Fri 25 May - 14:43

I was able to squeze in a Arm workout at the firehouse yesterday and may take today off to recover from the week's training.
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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Mon 28 May - 4:12

I did Back this morning and had a good workout. I'm not feeling quite as strong as usual, because I'm cruising at the moment. I've been doing all straight set's (no rest pause), I'll be kicking it back in on June 1st.
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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Thu 31 May - 14:50

I was in a house fire yesterday and missed 2 meals while there. I made up for it when we got back Very Happy

Legs today at the gym.
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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Fri 8 Jun - 16:21

16 weeks out today. My metabolism has already kicked in and I'm afraid to overdue it with excessive cardio. I think I may enlist the help of a prep guy.
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RaphaŽl
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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Fri 8 Jun - 18:10

How do you do your cardio ? How many times a week and when in the day ?

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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Sun 10 Jun - 0:01

I will start with 20 minutes on the Treadmill, 3 times a week, and add 30 minutes each week up until the competition. I try to do my Cardio in the morning before eating, but may do it Postworkout from time to time because of my work schedule.

Week 16: 20 - 20 - 20
Week 15: 30 - 30 - 30
Week 14: 40 - 40 - 40
Etc.
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RaphaŽl
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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Mon 11 Jun - 2:11

I personaly do my cardio after my workout. So that you need less time to burn out. 20 to 30 ' is enough.

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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Mon 11 Jun - 2:45

RaphaŽl wrote:
I personaly do my cardio after my workout. So that you need less time to burn out. 20 to 30 ' is enough.

Thanks Raph. Have you started your Prep yet?
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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Mon 11 Jun - 11:45

My diet is already strict during the week but I still enjoy what I envy during the week-end. (but not a lot of junk food). I'm already very well defined so my real prep will start in the end of the month.
I don't train twice a day for the moment but will do it soon. I just add some cardio 2 or 3 times a week.

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Chuck

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PostSubject: Re: My Prep for the NOC Amateur, 9-28-07   Wed 13 Jun - 21:10

I just finished training Back at the gym where I had to listen to some young idiot argue (loudly) with his girlfriend on his cell phone. He was walking around the gym floor and arguing at the same time. I had a good workout otherwise and did 30 mins of Cardio after. I'm starting to see the separation in my Quads now and getting very excited about my prep. I'll post new pic's at the end of the month.
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