Bodybuilding.com Information Motivation Supplementation
in:
hillbilly62 Jeff, male (Kentucky, US | Systems Administrator)
my goal: Gain Muscle

Off Season time!!! Getting ready for a show in June 2012 and hopefully the Master's Nationals in July. Finally taking a good off season to add a few pounds of lean mass.

height: 6'0"
|
weight: 208 Lbs.
|
body fat: 5%
|
gym:  
Fit Status /// View History

Diet and workouts are going great!!! Up 24 pounds since last show. 12 pounds to go to reach my goal of 220 pounds

May 25, 2012 6:43pm
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Aug 1983
HOW I STARTED:

I started working out when I was a senior in high school because I was playing football. After graduating I joined the Navy and started working out again with some friends I made there.

WHY I LOVE IT:

First bodybuilding/working out keeps me young. Secondly I love the feeling I get after a killer workout. There is nothing to hate about working out.

hillbilly62's Progress & Goals

Progress Photos
Jul 31, 2007 This was taken 16 weeks out from my first contest.
Apr 19, 2010 16 weeks out from show

View All Progress Photos (19)

Lbs.
2010-09-07, 2008-09-16, 2008-10-13, 2009-02-27, 2009-03-12, 2009-03-20, 2009-12-15, 2010-03-03, 2010-03-11, 2010-04-07, 2010-04-22, 2010-09-07, 2010-09-16
205.0, 205.0, 199.0, 190.0, 188.0, 195.0, 208.0, 200.0, 200.4, 196.0, 195.8, 205.0, 208.0
2011-06-15
220 Lbs.
TIME UNTIL GOAL: Expired
Start: 205 Lbs. Goal: 220 Lbs. Jun 15, 2011
%
2010-09-07, 2008-09-16, 2008-10-13, 2009-02-27, 2009-03-12, 2009-03-20, 2010-02-18, 2010-04-07, 2010-09-07
5.0, 4.0, 5.0, 3.0, 3.0, 4.0, 6.0, 5.0, 5.0
2011-06-15
8 %
TIME UNTIL GOAL: Expired
Start: 4% Goal: 8% Jun 15, 2011
Lbs.
2008-09-16, 2008-10-13, 2009-02-27, 2009-03-12, 2009-03-20, 2010-03-03, 2010-04-07, 2010-09-07, 2010-09-16
196.8, 189.1, 184.3, 182.4, 187.2, 188.0, 186.2, 194.8, 197.6
Current LBM: 197.6 Lbs. Sep 16, 2010
Latest Bodystats
Neck
N/A
Sep 16, 2008
Forearms
N/A
Sep 16, 2008
Calves
N/A
Shoulders
N/A
Sep 16, 2008
Sep 16, 2008
Thighs
N/A

View All BodyStats

Total Weight
205Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 205Lbs. to 208Lbs.
3Lbs. gain in the last 9 days
Sep 16, 2010
Total Weight
208Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 205Lbs. to 208Lbs.
3Lbs. gain in the last 9 days
Sep 16, 2010
Goal Weight
220Lbs.
BODY FAT
LEAN BODY MASS
Latest Bodystats
Changed weight from 205Lbs. to 208Lbs.
3Lbs. gain in the last 9 days
Sep 16, 2010
 
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hillbilly62's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

This workout program is close to my off-season program. I use this program to try to add size and strength. Each set and rep range will vary depending upon my goal and energy level on that day.

DAY 1

CHEST

Flat Bench (BB) 2 warmup sets, 3 working sets
Incline Press (DB) 4 working sets
Flat Flies (DB) 4 working sets
PEC Deck Machine 3 working sets

TRICEPS

Close Grip Bench Press 4 working sets
Skull Crushers 4 working sets
Pushdowns 4 working sets
Dips (only as a finisher if needed) (burnout sets)

Every other week do Incline Flies (DB) in place of Flat Flies
Every other week do Cable Crossovers in place of PEC Deck Machine

DAY 2

LEGS

QUADS

Squat 2 warmup sets, 3 working sets
Leg Press 3-4 working sets
Leg Extensions 3-4 working sets

HAMS

Leg Curls 4 working sets
Stiff Leg Deadlift 4 working sets
Standing Calf raises 4 working sets
Seated Calf raises 4 working sets

You can alternate Hack Squats for Leg Presses occasionally if you want but do regular Squats every week.

DAY 3

SHOULDERS

Military Press 2 warmup sets, 3 working sets
Side Lateral Raises 4 working sets
Rear lateral Delts 4 working sets
Cable Front Raises 2-3 working sets (Burnout sets)

You can add Arnold Presses if you want or Alternate with Military Presses

DAY 4

BACK

Deadlift 2-3 warmup sets, 3 working sets
Chin-ups 4 working sets
Bentover rows 4 working sets
Shrugs 4 working sets

BICEPS

Preacher Curls 2 warmup sets, 3 working sets
Alternating Dumbbell Curls 3-4 working sets
Straight Bar Curls 3-4 working sets
Cable curls 2-3 working sets (burnout sets)

You can alternate T-Bar Rows with Bentover Rows every other week.
Alternate Deadlift and Cable Pulldowns every other week.
You can alternate Cable Curls with Concentration curls every other week.






Pre contest Workout would look like this:

MONDAY

CHEST

Incline Dumbells 4X6 (Heavy)

Flat Dumbells 4X6 (Heavy)

Incline Dumbells Flies 4X6 (Heavy)

Weighted Dips 5X12 (Heavy)

Pec Deck 7X15
30 second rest

TUESDAY
LEGS
Quads

Squats 3x8 (Heavy)
then 2X12 with a lighter weight
Leg Press 3X8 (Heavy)
then 2X12 with a lighter weight
Leg Extensions 3X12 (Heavy)
then 2X15 with a lighter weight
Sumo Squats 5X12 (Heavy)

Hack Squats 7X15
30 seconds between sets
Hams

Leg Curls 3X10 (Heavy)
then 2X15 with a lighter weight
Stiff Leg Deadlifts 5X12

Stepup Lunges 3X10


WEDNESDAY
ARMS
BICEPS

Dumbell Curls 3X8 (Heavy)
Warmup first
EZ Curl Bar 5X8 (wide Grip) (Heavy)

Preacher Bench 5X8 (Close Grip) (Heavy)

Concentration Curls 7X15
No Rest


TRICEPS

Skull Crushers with Chest Press 5X8 (Heavy)

Crook Bar Tricep Ext. 5X8 (Heavy)

One Arm Reverse Ext. 3X8 (Heavy)

Tricep Rope Pulldowns 7X15
Light Weight


THURSDAY

BACK

Lat Pulldowns 3X10 (Warmup)

Deadlifts 5X8 (Heavy)

Weighted Pull Ups 5X8 (Heavy)

Bent Over Rows 5X8 (Heavy)

Straight Arm Pullovers 7X15
30 seconds between sets


FRIDAY

SHOULDERS

Military Press 4X8 (Heavy)

Dumbell Press 3X8 (Heavy)
Thumbs down when over head. Head forward
Side Laterals 3X8 (Heavy)
Keep thumbs down. Use proper weight.
Rear Laterals(Bentover) 4X8 (Heavy)
Keep Thumbs down
Rear Laterals(Incline bench) 4X8 (Heavy)
Keep Thumbs down
Side Lateral Drop set (4x10)
Light weight. Hold to side for 5 seconds.
Drop down about half way and then back up
for 5 seconds. Do this 3 times.
Steering Wheel (1XFailure)
Use plate like steering wheel
Shrugs 3X10


Arm are done either Wednesday or Saturday depending on time constraints.

My Nutrition Program View My Full Nutrition Program

hillbilly62 has not added any program information.

My Supplement Program View My Full Supplement Program

hillbilly62 has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

My motivation is my health. I want to be able to play with my grandkids as I get older without killing over trying to suck in air.

What hillbilly62 is up to

About hillbilly62

About Me:
My Favorites:
Workout Music
Staind
Cheat Foods
Ice Cream
Supplements Beverly International Mass Amino Acids, 500 Tablets
Perfect blend of amino acids and helps me increase my strength
Contest History:
Kentucky State Aug 1, 2009
Organization: NPC
Location: Kentucky, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Northern Kentucky Mar 14, 2009
Organization: NPC
Location: Kentucky, United States
Level: Amateur Type: Men's Bodybuilding Place: 1
Kentucky Muscle Nov 8, 2008
Organization: NPC
Location: Kentucky, United States
Level: Amateur Type: Men's Bodybuilding Place: 3
Lifting Stats:
Bench Press Latest Update: Apr 7, 2010 360Lbs.
Squats Latest Update: Apr 7, 2010 650Lbs.
Deadlift Latest Update: Apr 7, 2010 625Lbs.
Bicep Curl Latest Update: Apr 7, 2010 135Lbs.
Barbell Rows Latest Update: Apr 7, 2010 315Lbs.
Overhead Press Latest Update: Apr 7, 2010 225Lbs.
Members I Inspire:

isnerm

markd2
I find it very inspiring to see you in such awesome shape 4 years younger than me. It gives me lots of hope!

Latest Forum Posts

This member has not added any forum posts.

Latest BodyBlog Entries

Post Contest

Posted in Training  :  Dec 28, 2010 5:09pm
I just finished my contest and now I am looking forward to building some new muscle.  I realized at this contest that I need to work on my shoulder and back width.  I need to design my workout for these body parts. 

Contest time

Posted in Training  :  Dec 28, 2010 5:09pm
Started my Pre-Contest workout this week.  The workout is full of Supersets to bring out the cuts and help me to burn the last bit of fat.  It is a killer workout and takes all the energy I have to finish each day.  Awesome way to finish the last 4 weeks prior to a show. 

Welcome!

Posted in Training  :  Dec 28, 2010 5:09pm
Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

Visitor Comments

Going4Swole
Going4Swole Cool man, yeah def see you there. Keep me posted how your prep is going man! Aug 7, 2011 7:43pm
Going4Swole
Going4Swole That's cool man, it's a great show. Be fun to get to see you compete at it this year! Aug 1, 2011 7:08pm
JAMuscleone330
JAMuscleone330 Hillbilly, You sure don't l@@K your age! Physique could pass for early 20's. Jul 28, 2011 5:26pm
Going4Swole
Going4Swole Cool, that's great man. You doing the Tricky show? Jul 28, 2011 1:06pm
Going4Swole
Going4Swole been going pretty well man, just really hard at it right now tryin to make some progress happen bro, haha! how's your training going? Jul 8, 2011 1:32pm
Going4Swole
Going4Swole Hey man, how's training been going? Jun 23, 2011 8:00pm
Going4Swole
Going4Swole Awesome man, I'll try to look you up at the show then. May 9, 2011 10:09am
Going4Swole
Going4Swole yea, i'm still hoping to get to the show. how's the planning going? you got a lot committed to competing? May 6, 2011 6:49pm
Going4Swole
Going4Swole It's going pretty well man, just still tryin to work hard and make some progress. May 6, 2011 7:04am
Going4Swole
Going4Swole Hey man, how's it going? May 5, 2011 7:31pm
Going4Swole
Going4Swole Thanks buddy, keep me posted. Looking forward to meetin you there man! Mar 21, 2011 1:36pm
Going4Swole
Going4Swole Thanks buddy I appreciate the encouragement man. Really lookin forward to your show this year buddy! Mar 17, 2011 1:27pm
Going4Swole
Going4Swole Cool, I hope you have a great turnout man, I know how hard you're working on it. Hopefully I'll be able to compete in it in the near future, would be really awesome to get to do your show! Mar 17, 2011 6:20am
Going4Swole
Going4Swole That's great man, glad to hear it. How many guys you got lined up so far? i'm hoping i can get to it man! Mar 16, 2011 1:42pm
Going4Swole
Going4Swole Awesome Jeff, what show are you doing? How's prep going for the show you're putting together this fall? Mar 16, 2011 10:44am
Going4Swole
Going4Swole Hey man, how's it been going? Mar 11, 2011 8:57pm
Going4Swole
Going4Swole I can imagine man, I'm sure it's def a lot of work for sure. Glad to see you doing it though man, I personally want to see much more bb'ing in KY, and I appreciate you doing the work to do it man! Feb 1, 2011 5:24pm
Going4Swole
Going4Swole Cool, that's awesome man, good luck with nationals prep. And yea, just reading about your show, looks really awesome man, how'd ya get into be able to promote it? Jan 31, 2011 5:56am
Going4Swole
Going4Swole Going pretty good here man, just trying to make some solid gains. I'd like to get to compete sometime. You? You competing this year? Jan 24, 2011 6:23pm
Going4Swole
Going4Swole Hey Jeff, how's it been going? Jan 21, 2011 8:39pm
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