Rantorcha's AAEFX Training Journal - Road to...

[rantorcha]

I had a PHENOMENAL weekend! I went out a few times (something I haven’t done in months!) and had a really nice time yesterday hangin’ with the girls and some family. Of course, I got my workout in on Friday and yesterday. Hell, I even racked up some cardio minutes on Saturday afternoon. I went for 30 minutes, but for some reason, I was watching a great football game and it ended up being 45 minutes!

One bad note to report, Monday was the first time in several years that I missed a cardio session on purpose. It was either cardio or training and I opted for training in the morning. And BOY, was it in tense! I have been ratcheting things up in a major way recently and it is on!!

Today, I trained earlier this afternoon and it was an intense as yesterday. Here is how things went…

DELTS
DB Press
70/7, 75/4, 75/4..drop..52.5/6 – still not great weights by any means, but I’m workin’ hard!
Lean-away Side Laterals
30/13, 30/13, 35/9…ss/ two arm laterals 30/8 (strict from the side)…30/9 (from the front)
Hammer Grip DB Front Raises
30/?? (lost count), 30/15
Lean into Bench Side Laterals
20/5, 17.5/9+1, 20/6+2

HAMS/Glutes
Lying Leg Curl
125/7, 125/6+1, 125/6+1
Seated Leg Curl
175/6+1, 160/8+1, 160/7+1
Stiff-Leg Deads – back still a tad tender from yesterday’s Rack Deads at 395!
275/8, 275/8
“Diagonal” One-Leg Press
90/15, 90/15
Abduction Machine
130/30, 130/25

MAJOR STRETCHING!!!!

 

[crader]

I'm glad you had a good weekend, it sounds like it was something you really needed and deserved! Good workouts as well!

 

[rantorcha]

I'm glad you had a good weekend, it sounds like it was something you really needed and deserved! Good workouts as well!

Thanks, C!

 

[rantorcha]

Lucky for me and my sore body, today is my off day. I had trouble sleeping last night, so I decided not to wake up and do cardio, so I'll probably hit my treadmill at home later.

 

[rantorcha]

If there was one word to describe today’s session is “intensity”! With each passing day, the post-contest enigma-days (as I call them, where you don’t know how to comport yourself after being so strict on everything for the last 3-4 months!) appear farther and farther in your rear view mirror. And as that happens, the focus on the next goal becomes more and more clear. In my case, it is that November show.

My training right now is as intense as ever…somehow even more than for this last contest. Sometimes the brain just gets itself into another gear and that’s where I am now! Or, maybe it’s just actually having more than 2g of carbs a day! lol

Did Quads & Back-width today…
QUADS
Hack Squats – these felt way heavier than I remember! haha
4plts each/12, 4plts each/10, 4plts each/10
Walking Lunges ss/ Leg Ext
90/20 steps…145/10
90/21 steps…145/9
Leg Ext ss/ Sissy Squat
130/10 (super slow) – 25/5..drop..0/3

BACK-width
Horizontal D-bar Pulldown
240/9, 255/6, 240/9
CG Pulldown
240/9, 240/10
Stiff-arm Pulldown
140/10; 140/8..drop..120/6..drop..100/6

ABS
3 sets of v-ups

 

[rantorcha]

Another incredible day at the gym today! Man, I love the way my physique feels right now. I’m not terribly strong by any means, but that’s fine. I’m trying to concentrate on not only the heavier weight, but also feeling the muscle at the same time, which is not easy for me.

That said, I tried to stay in the Power mode for Chest today and since my shoulders are a little shaky at times, Rep Range for my mini-Delt session.

CHEST
Incl DB Press
95/4, 90/6, 90/4..drop..75/5
Wghtd Dips
70/6, 70/5
Decl Hammer Press
90each side/10+5 ½ reps
90each side/8+5 ½ reps
90each side/8+5 ½ reps
DB Pullovers
90/7, 90/8

Mini-DELTS
Behind-neck Smith Presses
135/11, 145/7, 135/??
Power Partial Side Laterals
60/10..50/10..40/10..30/10
60/8..50/8..40/6..30/6
Side laterals
30/15, 30/13+2
Bent Laterals
25/10+2, 25/10+4, 25/10+3

I’ve got to hit the gym tomorrow for some Bi’s and Tri’s, but after that it’s All About The “U”. Kyle, I love you like a brother, but OU is going down! lol

 

[rantorcha]

After a crazy stellar weekend, it was back at the gym today. And WOW, have my workouts been just insane lately. My level of focus and intensity is unmatched right now. It’s amazing what a few carbs, some energy and how one feels about their physique image does to ones confidence and training intensity!

I decided to go with straight Rep Range this week for all body parts, but for most bodyparts I sort of went in reverse order. In other words, I started with the higher rep ranges on my first set and went heavier from there.

BACK/TRAPS/LOW BACK
WG Chins (13-15, 10-12, 7-9)
bw/13, bw/10-1/2, bw/8
Rev Grip Bent Row
185/15, 225/9-1/2, 245/7
Corner T-bar Row
3plts+25/14
4plts/11
4plts+25/8+1
DB Shrug (16-20, 13-15, 10-12)
100/20, 120/15, 120/13
Wghtd Hyperextensions
25/20, 25/15, 25/13

Mini-CHEST
Incline Hammer Press (13-15, 10-12, 7-9)
90each side/15, 115each/8-1/2, 115each/7
Incl Flye
50/12, 50/11

Extra Back exercise since I had time…
CG Pulldown
195/15, 195/10+2

CARDIO – 20 minutes on the Stairmill

I’m certainly not reaching any of my personal best for these weights, but I am concentrating heavily on making sure the muscle group does the work instead of worrying about throwing up heavier weight. I’m convinced that this will help me add some either mass or detail in the short term as I rebound from my show.

 

[rantorcha]

I woke up this morning and hit cardio on my home treadmill for 30 minutes. After that, it was that nervous anticipation of hitting the gym for some hard training.

It was yet another fantastically intense session.

DELTS
Smith Machine Press (7-9)
175/7, 165/8-1/2, 165/7-1/2..drop..135/8
WG Upright Row (10-12)
115/12+1, 115/10+½, 115/8 + 2-R/P
Plate Front Raises (16-20)
45/20, 45/18
DB Side Laterals (13-15)
32.5/15+1, 32.5+15

HAMS/GLUTES
SL Deads (7-9)
295/9, 295/8
Lying Leg Curl (10-12)
125/5 (too heavy after SLDs), 95/11+1, 95/10 (barely)
“Hoist” machine Seated Leg Curl
Pos.10/12+1, P9/12..drop..P7/8
Abduction ss/ Adduction
2 sets each between 20-30 reps each
Step Down on Assisted Pulldown Machine
2 sets of 20 reps each leg

Tomorrow is an off day, but I will still get to the gym in the morning for some cardio and some calves.

 

[rantorcha]

Even though this is supposed to be my off day, I figured I needed to hit the gym to do a few extras this week - some cardio, calves and abs.

I hit the Stairmill at lunch for 20 minutes squeezing my glutes from different angles with every step.

Calves - I did 4 sets, plus a triple dropset at the end of calf press; then, since the seated calf machine was broken, I improvised by putting my feet on two stacked 10 pound plates and throwing heavy DBs on my knees

Abs - I just tore up my abs! That's it...that's all.

 

[crader]

Sounds like you will be bring home first place in Nov!!!!

 

[rantorcha]

Sounds like you will be bring home first place in Nov!!!!

Thanks, C! I'm throwing everything INCLUDING the kitchen sink into this one! lol

 

[rantorcha]

What an incredibly insane day at the gym today. Of course, it all started with my morning cardio. But by the afternoon, it was time to hit the weights. I keep talking about how high my intensity is lately at the gym and today was no different. I’m not necessarily breaking any personal bests weight-wise, but I “feel” each bodypart working extremely hard. I am STOKED to finally try the Test Charge starting this weekend!!! WOO HOO!! I’m actually scared of what this stuff will do to my workouts!

Here was today’s insanity!

BACK-Width
CG Pulldowns (7-9)
225/13 (too light!), 240/9, 240/7..drop..195/6
Rev Hammer Pulldown (10-12)
115each side/8+2, 105each/10, 105each/10+1..drop..70each/12
One-arm Pulldown (13-15)
75/15, 75/14
WG Pulldown (16-20 done as dropset)
180/8…150/6…120/7 – 21 total

BICEPS
DB Hammer Curl
35/12 (too light), 45/10
90 degree Preacher
65/8, 65/8 – hard on my wrists, so I went lighter and contracted more

TRICEPS
Smith CG Press (7-9)
215/9, 215/7..drop..175/6..drop..135/10+2
Flat Lying Tricep Ext (10-12)
85/12, 85/10+1, 85/10..drop..65/6
EZ bar Pushdowns
130/13, 130/10..drop..110/5..drop..90/4

Time for my NF-Pro and Kre-Generator to start my recovery process! I’m almost glad I won’t be training tomorrow. I am sure I’ll need the rest after the onslaught of today!

I’m gearing up to train with Eric on Saturday for some chest and delts. Hopefully, we can make that happen.

 

[rantorcha]

I know I mentioned it on the Natural Freak message board, but wasn't sure if I made it official yet over here! So, as most of you know I won my class in August, but was 2nd in the overall. My pro card still eludes me!!!

That will change soon. I am officially 8 weeks out from the amateur portion of the NGA Pro Universe.

I've stayed very streamlined since my show and probably look where I was 2-3 weeks out. I don't know what will happen come game day, but I KNOW I will look my all time best, hands down.

 

[rantorcha]

In anticipation of training with Eric tomorrow (hopefully), I took my normal off day today. Nothing much to speak of except I woke up early, as usual, to do my cardio...30 minutes on my treadmill. Man, it is a brisk walk so early in the morning with only having been awake for about 5-7 minutes. lol All in a day's work!

The countdown to November begins...8 weeks out!

 

[rantorcha]

What a ridiculous weekend! And by ridiculous, I mean amazingly good. Went out on Friday with some friends and ended up later hanging out with my sister at a bar. Saturday, I started my day off at the pool and spent a nice chunk of time there. By the afternoon, it was time to gear up to train with my oh-so-good friend (and trainer too) & resident Natty Freak, Eric Broser. Most training session with Eric turn out to be pretty crazy, but today was an especially insane level of crazy. We hit Chest and Delts with some serious fervor and, quite frankly, some anger! Saturday night was filled with some more fun with friends.

Then on Sunday…NOTHING! I woke up around 11ish and did absolutely nothing but eat, sleep, and watch football. Awwwesome! I called this…the Calm before the Storm!

Because today started my Countdown to November! It started early this morning with 30 minutes on the Starimill. The Stairmill is both my friend…and my nemesis!

By the afternoon, it was time to hit the weights. One of the guys at the gym has asked to train with me for a while and I’ve kinda given him the runaround. I don’t usually like training with others (except for Eric). Well, I decided to say yes for today and I put him through the paces. He said, “I thought I worked out hard, but this is truly hard core”. We kept it rather short due to some tiem constraints, but it was extremely effective.

Since I did Hybrid PRRS with Eric on Saturday, I figured I’d stick with it for the rest of this training week.
BACK
Pullups
+35/8, +35/7+1, +35/7..drop..bw/6
One-arm Row
110/14, 110/13
Rev Grip Bent Row
235/9..drop..185/6; 235/9+1..drop..185/7
Rack Deads
365/15, 385/13

TRAPS
DB Shrug
110/20, 120/15, 120/15+2

Now, it’s all about recovery!

 

[rantorcha]

I wrote in my Natural Freak blog about how insane my focus, drive and intensity has been in and out of the gym. To be honest, it’s freaking me out a little bit. I’ve only used EFX’s Test Charge since Saturday (for 4 days now) and I don’t remember ever being this driven in the gym. I keep getting additional reps and having to increase the weights I use…all 100% naturally!

Here is where the mind-f*ck starts…is this level of focus & drive sustainable? How long can I keep this level of intensity up? Obviously, things can’t be perfect/great forever, but can this be sustained for another 7+ weeks?! If so, November is going to be a fun month.

Today started with cardio, as usual…30 minutes on the Stairmill.

By the afternoon, my eyes were directed to the floor…focused and ready to annihilate my physique into growth. Here’s how it went…

DELTS
DB Delt Press
75/7-1/2, 75/6, 75/5
WG BB Upright Row
115/12, 125/8, 115/8+2 extra
Rev Pec Dec
165/18, 180/12..drop..150/8..drop..120/8
Side Laterals
42.5/12+1; 42.5/10..drop..30/8

HAMS/GLUTES
Single-leg Leg Curl
45/12+1, 50/10+1, last set…2-Leg – 100/10..drop..75/5
SL Deads
235/15, 235/12..drop..185/6
Jeffersons
95/10 each side
“Hoist” Seated Leg Curl ss. Abduction Machine
Pos.9/16+2 – 130/30
Pos.9/1 3+2 – 130/30

STREEEEETCH! This workout hurt!

 

[rantorcha]

So I got word yesterday that I’ll need to take a little detour tomorrow to another one of our offices to meet my boss and a vendor we’re talking to. That means no training tomorrow…which means I had to switch Thursday’s workout to today and make tomorrow an off day.

This was both a good thing and a bad thing. I really wanted to train today badly, but I knew I wasn’t sure how my body would hold up.

I started today as normal…on the Stairmill for 30 minutes – squeezing my glutes/hams with each step. By the afternoon I was ready!

Today’s workout is a bit of an all-encompassing session with Quads, mini-Back (width) and Triceps.

QUADS
Hack Squat ss/ Walking Lunges
(Feet wide) 3 plts each/15 – 90/22 steps
(Feet in) 3 plts each/15 – 90/18 steps
*cramp in my ham/glute on 2nd set of Hacks
Leg Ext (seat all the way back) ss. Sissy Squat
130/13 – 25/8
130/13+1 – 25/6..drop..-/2!!
Leg Ext (drop) – 130/11..drop..100/4

Mini-BACK
CG (V-bar) Pulldown
240/11, 255/6..drop..225/4..180/6
Stiff-arm Pulldown
120/12, 120/14, 120/12..90/7
** my legs were shaking during these sets like nobody’s business. I had to really concentrate on my lats to finish them off properly
One-arm Seated
90/10 each arm

TRICEPS
Smith CG Press (slight incline)
185/10, 185/9, 185/10..drop..135/10
Incline Lying Tri Ext
85/11+neg, 85/11+neg, 85/9+neg
Dip Machine
230/8+3, 210/13, 210/12..drop..190/8..drop..160/?? lost count…was in the super zone!

I will confess, by the end of Triceps, I was starting to lose it a bit. My mind was right, but my body just started to give out. However, thanks to my Test Charge, that eventual death was much slower today than on normal days. Even after stretching, it was hard to hold my gym bag to the car…and walking down the stairs to the garage was a serious challenge.

Looks like I’m hitting the sack a little early tonight. Recovery is key!

 

[rantorcha]

Ahhhh, an off day. Mentally, it sucks because I have had an amazing week of training so far. But physically it couldn't come at a better time. My body is so beat up and I am sooo physically tired that I am in desperate need of rest. Tomorrow is chest day (and that should be fun), but after that it's two more days of rest! Although, I'm not sure how much actual rest I am going to get since I have my girls...lol.

 

[rantorcha]

Another relatively normal weekend. Got my cardio in on both Saturday and Sunday. The only thing really out of the ordinary is that I was able to do a little side-training of Calves and Abs.

This morning, I did my normal session of cardio and then it was back at it in the afternoon for some hardcore training. I decided to use FD/FS for my Shock Week. Let me tell you…FD/FS is NOT for the fain of heart! I thought I was ready to hit it, but it took me to another level of intensity!

BACK
Pullups (6/1/X)
-/8 or 9, -/6+1, -/6+1/2
Rev Hammer Pulldowns (2/4/1) – holy cow was this tough!
90each/12, 90each/11, 90each/12
BB Bent Row ss/ Rev BB Bent Row – I alternated between one or the other to start with each SS
135/25 – (Rev)135/15
(Rev)135/20 – 135/10
135/15 – (Rev)135/10

TRAPS
DB Shrugs – 120/15, 120/15, 120/13

Mini-CHEST
Incl Hammer (6/1/X)
90each side/10, 90each side/8
Incl Flye (2/4/X)
45/8, 45/8
Cable Crossover (1/0/1)
30/30

LOW BACK
Hyperextensions – 20/25, 20/20, 20/15…drop..-/8


FUNNY STORY:
I was training in the gym and I saw one of the guys that’s usually there who has struck up a conversation here and there….a power lifter-type and overall a nice person. We said hello and I went about my business. AS I was finishing up my long set of hyperextensions, out of the corner of my eye, I see him walking up to me with someone. I tried to ignore until I was done, but when I did finish (barely able to stand up), he introduced his wife to me. This is how he introduced me…”This is Ramiro. He is one of the nicest guys here at the gym and he’s got one of the nicest looking physiques as well.” And this is a guy introducing me to his wife! I thought that was pretty cool.

 

[rantorcha]

Wow…what an amazing couple of days of training! I have to say, all else being equal, this little run of Test Charge has got me training beyond anything I’ve ever felt. My intensity is through the roof and I am getting more reps each time I go in to train.

I trained with a very special friend today who actually put me through the paces for my hamstring workout. It was a bit more cardio vascular than I was used to (I was sucking air after each set), but it was intense and quite fun. I think my first mistake was that I used the normal weight that I normally use on each set. I wasn’t going to get punked! Lol

Anyway, we started with…
HAMS
Seated Leg Curl ss/ Jeffersons – 3-4 (I can’t remember)
Stiff Leg Deads ss/ “Crawling” Lunges – 3 sets each
Foot up on bench (behind) Lunges ss/ Step ups…these bad boys had me sucking wind like a mother!

Then I did DELTS by myself…I was going to use FD/FS, but I was so spent, I forgot. Intensity was not an issue in the end.
Smith Delt Press
175/8, 175/7, 175/7..drop..135/7
Rev Pec Dec
180/13, 180/12, 180/11..drop..135/7
Side Laterals (down the ladder) – very strict from the side!!
30/12..drop..25/8..20/8
30/10..drop..25/8..20/8

And that was it. I can barely move as it is from yesterday’s Back torture. Tomorrow should be interesting! I can’t imagine that walking will be a fun experience…not lifting my arms for anything.

 

[rantorcha]

Wednesday...my least favorite day of the week! During the week, I truuly enjoy going to train during lunch. Then on the weekends, not training is ok because it's the weekend and there is a ton of stuff to do and get done. However, on Wednesday, there is nothing to look forward to and I end up at the office the whole day.

After a pretty rough night sleeping, I woke up and did my cardio session at home. Other than that, it's about recovery.

 

[rantorcha]

I'll be a little out of commission from today through the weekend! I am taking some time off to celebrate my bday with family and friends and won't be by a computer.

However, rest assured that all of my training will be crossed off the list of things to do and I am planning on doing my cardio (more than likely) on the beach! I'm bringing all of my food and supplements with me, so it's all good.

See ya'll on Monday.

 

[crader]

Have a wonderful birthday!

 

[rantorcha]

Have a wonderful birthday!

Thanks, C...I most certainly did!

 

[rantorcha]

What a crazy last few days!!!

My bday weekend was ridiculous. We hung out all weekend on South Beach with family and friends. I was even able to do my cardio on the beach. Good stuff….no, great stuff!

Then back at it on Monday…and I decided to do a Power Week this week to take advantage of the last couple weeks of my Test Charge run. Cardio started things off, as usual, but training was the story of the day. I have no idea what got into me on Monday, but I was a man possessed in the gym. I am sitting here at 5+ weeks out and I am throwing around weights that I haven’t in quite some time!!! My Rack Deads especially freaked me out. I didn’t know I had it in me. Did I mention Test Charge is the f’ing bomb! lol Here are a few highlights…
T-bar Row – 6 plts/6
Rack Deads – 425/7
Rev Grip BB Row – 275/7

Yesterday’s session was a little more difficult to get through. I think my weekend plus the extreme soreness I was feeling from Monday made me really tired. Thank goodness for my CellRush and Kre-Alk PRO, or else I am not sure if I would have had the output I was still able to exert. I really pushed through some serious mental barriers. Some highlights…
Smith Delt Press – 185/5 (great for me!)
BB Upright Row – 135/7
Not-so-Cheat Side Laterals – 45/15

Needless to say, I am really glad today is my off day!!! I woke up and did my 40 minutes of off-day cardio on the Stairmill and had a few extra minutes to get in a good Calves and Abs workout. Now, if I could only call it a day and take a freaking nap!

 

[rantorcha]

Yesterday was extremely busy and I didn’t have much time to do much of anything, much less post my workout. But today is another day! My split looks like a hodge-podge of bodyparts together, but who cares. Right now it’s working for me.

Yesterday was Quads, mini-Back (Width) and Biceps. Here are a few highlights…
Smith Duck Squat – 275/, 275/15, 275/13…225/11
Leg Ext ss/ Wghtd Sissy Squat
CG Pulldown – 210/15, 225/11, 225/10..drop..180/5
Rev Pulldown ss/ 1-arm Pulldown

Intensity was up there again yesterday. Tomorrow is officially 5 weeks out and besides wanting my pro card once and for all, I keep throwing around a phrase before, after and especially during each set – “No one is going to outwork me!!!” This is especially true when I hit a certain number of reps and think I can’t do any more. It’s that fire from within that will take to new undiscovered heights.



Today is another monster day. I had Chest, mini-Delts and Triceps…and what a day it turned out to be. I was actually pretty tired from the harsh week (training and work) I had, so I was a little worried I wasn’t going to have a great session. But, I threw on my music and let it take me into my happy place! lol

Really, just another great high-intensity workout. I really feel like I look better now than I did even one week out from my last show. More lines, muscle is popping all over the place, vascular as hell (thanks, Nytric PRO!!) and my glutes are even starting to trim down to somewhat respectable levels.

Now, it’s all about cardio, rest and recovery!

GO CANES vs. those stinkin’ Noles! AND, I’m going to the game.

 

[rantorcha]

Going back to the weekend, I got in all my cardio and even got in some Abs and Calves after my Sunday morning session. The UM/FSU game sucked ass, but I really had a great time with my little sister and I almost didn’t mind losing that game.

By the time Monday rolled around, I was SOOOOO excited. I got my stash of K-Otic from EFX on Friday afternoon and it was my first chance to use it!!! And I must say, it did not disappoint. I was pretty jacked and ready to go to begin with, but K-Otic really took my intensity to a new level. I haven’t done WG Bent Rows that heavy (and certainly for that many reps) in quite some time and my Rack Deads were just crazy fun!

BACK/Low Back
WG Bent Row
255/12+1, 275/8+1, 285/6..drop..225/9
Wghtd Pullups
45/7.5, 45/6.5, 45/6..drop..bw/5
High CG Seated Row
225/10, 225/9..drop..180/9
Rack Deads
365/15, 365/13..drop..315/8!!!
Rev Pulldown
225/11, 225/11

TRAPS
BB Shrug
315/12, 315/12, 315/12

Mini-CHEST
Incl Hammer Press
115each side/11, 125each/6, 125ea/6..drop..90ea/6..drop..45/10
Cable Crossover – 1st set (bottom, mid, top); 2nd set (top, mid, bottom)
30/10-8-10
30/10-8-7

Today, was more of the same. As usual, it started out with morning cardio. Tuesday’s are rough for cardio, since I train Back on Monday’s. But, it’s part of the deal, I guess. Training today was fun, but particularly exhausting. My intensity is still amazingly high, but I am pretty much doen for the day as it pertains to doing much of anything afterwards! lol

Anyway, here is how today went…
DELTS
Smith Rack Press
185/4, 185/4, 185/4, 175/6..drop..135/9
DB Side Laterals
45/16, 45/14, 45/13..drop..20/10
Face into Pad Machine Press ss/ Rev Pec Dec
110/12-165/18
110/9-180/10

HAMS
Lying Leg Curl
140/9!!, 140/7+1, 140/6+1..drop..80/12
SL Deads – doing these heavy was tough after doing Back yesterday
275/12, 275/10..drop..185/6
“Hoist” mach Seated Leg Curl
P7/36, P8/23

Unfortunately, I’ll have to do glutes tomorrow with some Abs and Calves. I ran out of time today.

 

[rantorcha]

I’m not sure if at this point it’s more mental than anything else, but I really don’t like my off days…more specifically Wednesdays. At least on the weekends, I can rest, nap, play with the girls and keep busy overall. But on Wednesdays, it’s just boring to stay in the office. Don’t get me wrong, I really need and desire rest, but not going to the gym and really fighting hard is a bit of a mind-screw.

To at least try to combat this, I decided to hit the gym today for the Glute work that I missed out on yesterday and some Calves and Abs. I must say it was good to get out of the office, but it wasn’t a ball-busting workout by any means.

 

[rantorcha]

I had a look at the calendar today and it all made sense! It is about that time where things start to go just a bit south and some things start to happen…I’m hungry more often; when I get up form a chair, I get light-headed; sleep becomes more screwy; and my energy levels start to deteriorate. It’s all part of the process, but sometimes it isn’t all that fun.

It makes hitting the gym a tad harder as well. But, since I have a certain goal in mind, all of that doesn’t matter. Once I hit the gym, no matter how tired…no matter how exhausted, I’ve got a job to do – blast through my workout as if it was my last!

I had a pretty rough go of it today. I am sore & tired, but I pushed through all barriers as best as I could. My volume has been relatively high recently, so I am thinking as prep starts to wind down, I should probably turn down the volume a bit…keeping UP the intensity. Growing at this point isn’t really an option, but rest and recovery is key!

I did Back (width), Triceps and Biceps today and thanks SO very much to K-Otic (my new favorite supplement!!!!) I was able to crush the weight. Ask me now though and I will tell you that I am on my death bed and ready for a long-winter’s nap! lol

One more day and it’s rest aaaaaaaaall weekend.

 

[crader]

Hang in there!

 

[rantorcha]

Hang in there!

Thanks, C! I appreciate it. Good to see ya!

 

[rantorcha]

Well…the countdown is on my friends! Only 4 weeks to go until show day. That means that I am on the downswing of prep. Not too much changes in reality, but it is nice to know that I only have 4 more weeks. That said, I am trying to enjoy “the process” and take each day one step at a time. If I start to think about too much and what’s to come, I start to get a little anxious and that does no good.

So, since this was my last workout of the week, it was a serious crusher. It was Chest and mini-Delts.

CHEST
Incl Smith Press – 3 sets with a triple drop on the last
Machine Press – 3 sets with a drop on the last
Incl Flyes – 2 sets
Incl Hammer Press – 2 serious-pumping sets!

DELTS
Power Partial Side Laterals
60/10..50/10..40/10..30/10 X 2 sets!!!! Those hurt!
Hammer Press – 2 sets with a drop on the last
Plate Front Raises – 2 sets of pretty high reps
Side Laterals – 1 4xdrop sets

ABS
POSING

After that, I was ready to rush back to the office for my wonderful, “somewhat filling” post-workout meal! I’ve got a pretty chill night tonight, but tomorrow is going to be a bit of a whirlwind…good luck to me!

Have a great weekend everybody!

 

[rantorcha]

So, I am officially less than 4 weeks out from my show in November & this is usually the time where although there seemingly isn’t much time left, actual time seems to go by slower!!! With each passing week, time slows down to a crawl and that final week (for me, at least) seems like it takes FOR-EVER!

But, that isn’t me complaining…it’s more like me “expressing myself:…lol. I feel like I look pretty good at this point – light years ahead of where I was for my August show. I am planning on seeing Eric this coming weekend and am eager to see what he says about the next few weeks. But, like every week leading up to a show, I am taking things day by day.

This weekend was pretty good. I was actually able to go out (movies on Friday & to a bar on Saturday night…I had diet coke all night!) and felt pretty good overall. Sunday was a chill day where I pretty much did nothing, except for my cardio! However, cardio on Sunday afternoon was probably the most labored cardio session I’ve done in quite some time. I wanted to die for most of it.

Today started off pretty good. I got a good night of sleep and went to the gym early this morning for some more Stairmill-action! By the afternoon, after not training over the weekend, I was itching to hit the weights again. And, thanks to K-Otic, I was physically ready as well!!!

With only 3 full training weeks left, there is no room for not giving it my all…every ounce of energy is being put into my workouts…

 

[rantorcha]

Here are more hints that the show is getting close…

1) Every time I get up from a chair or the couch now, I get extremely light-headed. Not to mention, during Hamstring training today, after each set, I needed to compose myself before getting up!

2) My pants don’t fit! And I’m not talking about my off-season pants either. I bought a couple of NEW pants with a size 32 waist and THOSE don’t’ fit me now.

3) EVERYTHING is starting to piss me off! I am hoping it’s only today because I had a really funky night of sleep, but I was ready to kill a few people today!!!

Even though I am still giving each workout my all (down to each set and each rep)…and even though the combination of K-Otic and Test Charge are still allowing me to train pretty heavy and still get higher reps, I need a few extra seconds of recovery after each set. Plus, I feel completely drained and run down after each workout. Comes with the territory I guess…especially if you are going balls out!!!

So, here was today’s action.
DELTS
Hammer Press (someone was on the Smith…Grrrr)
100each side/11; 105each/7; 105each/6..drop..90/5..drop..70/10
WG Upright Row
125/9, 125/8..drop..105/8+1
DB Front Raises
30/15, 35/15
Side Laterals
35/18, 35/18, 35/16..drop..25/8!!!

HAMS-GLUTES
“Hoist” Seated Leg Curl
Pos.12/13, Pos.12/11, Pos.11/10..drop..Pos.9/8
Glute-Hyperextensions
BW/25, BW/25
Lying Leg Curl
110/14, 110/9+1
Cable Glute Kickback
30/15, 30/18
back to Lying Leg Curl – dropset
110/8..drop...80/8

I don’t think walking will be much fun tomorrow…and I think I’ll be going to be bed at the same time as the girls tonight! LOL!

 

[rantorcha]

Rough night…better day (so far)

Not only did the Yankees lose again and appear about to be bounced in the playoffs, but I had an extremely rough night sleep. I couldn’t fall asleep and that annoyed me, then I woke up about 4-5 times just because. I tossed and turned and even had a pretty rough nightmare. And even though my alarm clock was set for 5:30am, but I woke up at 5am and decided to say screw it and start my day.

Today is my off day, but cardio is big today. I did 30 minutes this morning and will do 20 minutes tonight. I also went to the gym in the afternoon at my “normal” time to do a little extra stuff for Calves, Abs and to get in my posing practice for mandatories.

I’m having a bit of a “mind-screw” day. I’m not sure if it’s me or not, but I don’t feel like my physique is doing much changing these days and it is starting to worry me. I want my physique to blow away any doubts in anyone’s mind that I’m at my best ever and I am starting to cast doubt on myself. I am trying to stay positive, but the last few days have been rough for some reason. I guess we’ll see what Eric says…since he IS the Natural Freak Pro-Maker guru, after all!

 

[crader]

I bet you are making great progress you just cant see the changes in yourself because you see yourself daily in the mirror!! We are also the biggest critics of ourselves we could have!

Stress has kept e from sleeping for nights and I hope you get some sleep tonight!

 

[rantorcha]

I bet you are making great progress you just cant see the changes in yourself because you see yourself daily in the mirror!! We are also the biggest critics of ourselves we could have!

Stress has kept e from sleeping for nights and I hope you get some sleep tonight!

That doesn't sound good! I sincerely hope your stress is relieved soon. Thanks for the words of encouragement! I can use all the help I can get these days.

 

[rantorcha]

Things are really getting down to the wire and things couldn’t possibly be more confusing! lol What I mean is, one day I feel like I look amazing…the next day, I’m flat, small and I ain’t gonna win sh*t! Not sure why this is so surprising to me…it happens every freaking time!! Whatever, I guess. Today was a “good” day and I guess last night helped a little. I did some posing for my girlfriend and she gave me a nice little confidence boost when I needed it.

I went to the gym this afternoon to train and I was at the top of my game again. I somehow felt terrific (don’t ask questions, Ram…just take it and enjoy it!).

Since I have “special” quads (and not necessarily in the good way), I did Quads today, but didn’t go all out. I stopped about 2-3 reps short of failure…just got a nice pump and took everything nice and slow.

I also had a mini-Back session that was pretty stellar. Not sure if it’s the K-Otic, the Test Charge, or the combination of the two, but I am seriously and sincerely surprising myself at how a) strong I still am this close to the show; and b) how many more reps I am getting now, again, this close to the show. Anyway, I threw down some CG Pulldowns, Super WG Pulldowns, DB Rows with 120s and a triple dropset of Stiff-arm Rope Pulldowns.

I ended my actual training with some Biceps – some heavy Hammer Curls and the 3 sets of Lying Top Cable Curls that really dug into my peaks. But that wasn’t it! I went into the Spinning room and started posing like crazy. I went through my mandatories, as usual, but also did some free-styling to see what kinds of poses will look good for my posing routine.

Funny story: yesterday I was in the aerobic room doing my posing practice by myself and a couple of ladies walked in half way into my practice. I ignored them…but they didn’t seem to be ignoring me! lol I had my headphones on so it was easy to concentrate on what I was doing, but I could “feel” them staring. Once I was done, of course they asked me if I was competing, when, where, etc. I humored them and answered them. They were both very nice and were very encouraging. It was all good. I hope they enjoyed the show.

 

[rantorcha]

MAN, did last night suck ass! I was really tired so I figured it would be a great night of sleep…WRONG! I woke up at midnight thinking it was time to wake up…then woke up seemingly every hour on the hour until about 4am. At which time, I turned on the TV and tried to go back to sleep. One crazy dream later, I woke up at 5:30ish and just decided to screw it and wake up.

I hit cardio and tried to occupy my mind as best I could while on the Stairmill, because if I didn’t, the tiredness would overwhelm me. I spent the morning also trying to occupy my mind (work is a little slow today) and was just hoping that my training session would snap me out of my funk!

I went…and it did snap me out of it a bit, but I’m still pretty salty and ornery right now. Oh well, I guess I’ll just have to ride it out and pray this day ends soon! lol

Here’s what I did today…
CHEST
Incl DB Press
Press Machine – with bar across the front
Wghtd Dips
Incline Hammer Press

Mini-DELTS
Smith Behind-the-neck Press
Power Partial Side Laterals
Kneeling Cable Front Raises (Broser-style)
Side Laterals

TRICEPS
Incl Tri Ext
EZ bar Pushdowns
Dip Machine

I sent Eric my update and I am wondering what kind of changes he’s going to throw my way. Plus, I’m set to see him tomorrow afternoon so he can look me over and see if I’m insane or not. I guess we’ll all just have to wait and see.

No matter what, there are a couple of mantras that I continue to repeat to myself…
“No one is going to out-work me”; and,
“YOU decide…who is going to win that Pro Card & how are you going to TAKE it”

 

[rantorcha]

My weekend was pretty up and down. I went on Saturday early-afternoon to see coach Eric for a quick eval. I won’t overstate his reaction…suffice it to say that he was pleased. lol

But for the rest of the weekend, for some reason it was mentally tough. I guess that old saying about “idle hands” was in full effect. I just couldn’t get food off my mind even though I was having a great time with the girls. We did some pumpkin carving, made Halloween cookies, etc.

I guess that’s all part of the ups and downs of contest prep. Oh well…the countdown is on! I’ve sent in my entry form, etc., so there is no turning back (as if I’d turn back anyway). I have to say I am in rare form. I’ve never looked like this in my life. Now it’s all about keeping it together mentally and physically for almost 3 weeks and bringing it on that Saturday.

So, today started out a little crazy. I woke up late somehow, but managed to get my cardio in and my kids to school on time (even a little early)! Phew!!!

Here is how today’s insane training session went…
BACK/TRAPS
WG Bent Row
255/12, 265/10, 275/8…225/8+1
WG Pulldown
210/13, 225/7+2 (R/P), 225/7+2..drop..165/5+2
Corner T-bar Row
5 plts/9, 5 plts/7+2, 4plts+25/11+2
BB Shrug
225/+15, 275/10, 275/12
Rev BB Bent Row
210/11+2, 225/7+2
Hyperext – 25/15, 25/15, 25/13

Mini-CHEST
Hammer Incl Press
3plts each/6.5
3plts each/5.5
3plts each/5..drop..2plts/9..1plt/13
Cable Crossover
(Top/Mid/Bottom)– 35/12..30/8..25/10
(Bottom/Mid/Top) – 25/10..30/8..35/9

 

[rantorcha]

I know this is a training journal, but I have to mention what a great sports week that’s on tap and now in full swing…first it was Monday Night Football, today is the Heat’s first game with the Big 3, and then tomorrow the World Series starts! And forget about college football starting on Thursday!! Watching SportsCenter for cardio ni the morning will be extremely fun this week.

So, after this morning’s cardio, only 15 more cardio sessions to go! lol To be honest, cardio hasn’t been all that tough this time around since I started this prep pretty lean to begin with. Sure, there have been some tough sessions, but overall, it luckily hasn’t been too taxing.

My 30 minutes this morning actually went pretty fast…thank goodness. As for training, everything was great until I got to Hams. My mental energy was high, but by the middle of Hamstring training, my physical energy was down to zero. Matter of fact, after each all-out set, I would get extremely dizzy and it would take about a minute or two to regain my composure!

DELTS
Smith Rack Press
185/6, 185/6, 185/6..drop..135/11 (was stronger today than I was even two weeks ago with these)
WG Upright Row
115/12+1, 115/9+1..drop..85/10
Rev Pec Dec
180/15, 180/12..drop..135/9
Side Laterals
40/13, 40/13, 40/11..drop..25/13

HAMS
Lying Leg Curl
125/12, 125/9, 125/8..drop..80/10 or 12…lost count!
SL Deads
235/15, 235/14, 235/12..drop..185/8
Seated Leg Curl
145/15, 145/11+2, 145/9+1..drop..100/8+2
**Needed more time between sets for Hams. I was truly getting my ass kicked…by my own self!

I came back to my office as fast as I could so I could get my post-workout meal in. I need a freaking nap now!

 

[rantorcha]

Today was a pretty tiring day. I guess it was good that I had to go to another office today and go through some meetings, so my work day went by pretty quickly. By the afternoon, I got a call form Sienna’s school telling me she was sick and deteriorating quickly. So, I had to rush home to take care of her. She’s been asleep since around 1pm (it’s 4pm now) and there is no sign of her waking up…lol.

As for me, I did ½ my cardio this morning on the Stairmill and managed to hit some Abs, Calves, and Glutes before having to head to work. Tonight, while I am watching the Heat play again and the World Series, I get in my 2nd ½ of cardio on my treadmill.

That gets me through today! Then I can look forward to training on Thursday and Friday!! WOO HOO

 

[rantorcha]

Phew!! What a busy day! First, my girls woke up extremely early (Sienna was still a little under the weather) and I had to hit cardio with them cheering me on. After that, it was time to get ready to go to the dentist. Both girls got their check-ups and are cavity-free. Woo hoo.

Once I took Sidney to school, it was back to Sienna’s school for her Halloween parade! She looked so damn cute, but of course, I am biased…my little ladybug.

Then, after a quick stop at my office, it was back home to start my work day. I ended up going to the gym a little later than usual due to all of the morning’s activities, but it turned out ok.

Training was great today. I didn’t have a lot of energy, but I have to admit, for about 2-weeks-out, I have a TON of energy. My gas tank is running lower than usual (obviously), but I am willing myself to push on and give it everything I have. I end up paying for it once I am done and REALLY pay for it once night falls. “Tired” wouldn’t begin to describe it. That’s ok, though…it is a means to an end and the end is almost here!

Eric has told me that this week is my last Quad workout & to stop a couple of reps short of failure (which is NOT easy for me and my mindset)…I either go all out, or not. Anyway, I hit them pretty decently and even started seen veins running through them. I love that!

QUADS
Squat Machine – 2 sets
Reverse Hack Squat – 2 sets
Cross-body One-leg Leg Press – 2 sets
Lunges ss/ Leg Ext – 1 set each

Mini-BACK
Inner-grip (CG) Pullups
bw/17, bw/14, bw/11
Reverse Grip Pulldown
210/10, 210/10..drop..165/8
WG Pulldown Machine
170/14, 170/14, 190/11..drop..150 (HOLY SH*T!!!!)

BICEPS
DB Curl – 45/10
DB Hammer Curl – 45/10
Lying Top Cable Curl – 120/16, 120/14

When I say I have nothing left in the tank after this training session, I really mean I’ve got NOTHING left. But, I am extremely satisfied with the results today. One more training session for the week, then I’m 2 weeks out!

 

[rantorcha]

Words can not express how ungodly tired I am at this point! I even think I am going to have to back off the volume of work when training next week because I’m pretty shot right now. I’ll have to talk to Eric about it, and he will make the decision ultimately, but I can’t imagine it is a good idea at this point to continue to push myself as hard as I do without the fuel to do it. The words “diminishing returns” continues to pop in my head.

I am really looking forward to this weekend. I am doing…barely anything at all except hanging on my couch and watching football! lol

CHEST
Incl DB Press – 3 sets with dropset on last one
Machine Chest Press – 3 sets with dropset on last one
Incline Flye – 2 sets
Bodyweight Dips – 2 sets of 15 each

Mini-DELTS
Hammer Press Machine – 2 sets with triple dropset on last
DB Front Raises – 2 sets of 12
Power Partial Side Laterals
55/10..50/8..40/10
55/10..50/10..40/8
Side Laterals
30/10..dorp..25/8..drop..20/8

TRICEPS
Incl Tri Ext – 2 sets
EZ Bar Pushdown – 2 sets
Dip Machine – 2 sets with dropset on last

2 more weeks to go! No rest for the weary!!!

 

[rantorcha]

After a pretty hard weekend, it was back to work again this morning. I obviously managed to get in all my cardio and handled my diet-business. Friday evening and 2/3 of Saturday, I was out of commission. For some reason, I had ZERO energy whatsoever. I have a feeling it’s because of how incredibly hard I am still training. I spoke to Eric about it, and he told me to ratchet it back just a tad. After several naps this past weekend, I was feeling great by yesterday afternoon.

Today started out as usual with morning cardio, then it was off to the races for training this afternoon. Again, Eric told me to stay relatively heavy, but not to go quite to failure. Apparently, I don’t have that “pull-back” button in my repertoire! I guess I don’t know how to stop short of failure!! And that’s what screws me in the long run. I’ll have to try again tomorrow. lol

I also changed things around with my split for this week. Here was today’s extravaganza!
BACK
Reverse Bent Row – 3 sets with a dropset on last
WG Pullups – 3 sets
T-bar Corner Row – 3 sets
Rev Hammer Pulldown Machine – 2 sets with a dropset on last
DB Shrug – 3 sets of very slow/hold reps

HAMS
“Hoist” Leg Curl – 3 sets
DB SL Deads – 3 sets

Funny Story: I stopped to talk to a friend of mine after my training session. He noticed that I was trimming down and mentioned that I looked really good. He asked me how much I was weighing these days and I told him (182-ish) and he looked at my cross-eyed. He told me I looked like I weighed about 200! Needless to say, he was my new best friend. LOL!!!

 

[rantorcha]

I HATE feeling this way!!! I realize I only have a few more days to go, but I can’t STAND feeling as fatigued and tired as I have been feeling after training these last couple of weeks. I’ve “tried” to back off the intensity a bit, and still it isn’t helping. At this point, I almost want prep to be over already. I am trying to enjoy the process and watch my body make these amazing, never-before-seen transformations, but I am just spent at this point.

No worries…I am sure in a few hours, I’ll be fine. lol Right now, I am just kvetching.

So, training today was a tad rough. I pushed through my physical limitations and had a decent workout, but I am paying for it now.

DELTS
Smith Delt Press – 3 sets
Smith WG Upright Row – 2 sets
Cable Front Raises (Broser-style) – 2 sets
Side Laterals – 3 sets with a drop on the last

Mini-CHEST
Incline Hammer Press – 3 sets with double-drop on last
Cable Crossover – 2 sets


So, I am trying to get through my training session and a 17 year old kid (nice kid) comes by and starts asking me questions out of the blue. I have never seen him before and he just came up to me and started asking questions. I tried to help him as best I could with limited time and energy, but I did manage to direct him to the PRRS site for more training info!!! It’s funny how people are just coming up to me every single day now out of the blue and asking me questions.