Rantorcha's AAEFX Training Journal - Road to...
03-21-2010 06:09 PM
Had the opportunity to train with Eric yesterday and we hit bis and tris with pretty good vengence. It is always fun to train with him...I think we use each other to give each other a little extra motivation since we both train essentially alone most of the time.
We also had an opportunity to evaluate how things are going with me. At this point I am not really sure i am ready to annouce anything as far as contests this year goes, but I've got my eye on one in particular. We'll see as it gets closer.
03-22-2010 09:56 AM
Interested to see what this might be. Hopefully this is where I'm at this time next year.
03-22-2010 03:42 PM
Well, I decided late last week that I would go ahead and take this week off from training. I was feeling like I needed a week to recover, eat well and get plenty of rest - something that hasn't been 100% lately. Thank goodness I decided this because yesterday morning I started to feel a little crappy and I think I came down with something. Lucky for me, colds don't last long. I get the sniffles, maybe a little body ache (if it's bad), but after a day or two, I'm back at it almost 100%. I would say that it was Eric's fault, but I won't blame him this time. lol
Oh well, I sat on the couch pretty much all day yesterday and got to watch a ton of my DVR stuff in between naps!
03-22-2010 03:49 PM
Running with the Big Boys
Enjoy your week off, though I hope you feel better soon!!
03-22-2010 03:55 PM
Hey Rhino! I'm leaning towards a local NGA show here in South Florida in August. The only reason I am not committing right now is because with my two girls and it being the summer, I never like to commit to something that far out. Something can always happen between now and when a decision needs to be made.
Originally Posted by TheWhiteRhino
I'll keep ya posted though.
03-22-2010 03:56 PM
Thanks, C! I will!!!
Originally Posted by crader
03-23-2010 07:21 PM
Slowly but surely during my week off, I start to feel like I NEED to get back to the gym and my focus and desire in intensified!
03-29-2010 04:32 PM
“BACK” at it today.
Last week was my scheduled week off and true to form, as the week went on, I just kept feeling the itch to get back at it. I was a little “off” form my normal diet to give myself a bit of a mental break, so I am sure that didn’t help how I was feeling. Although, my “little off” is still better than most people’s “on”…lol.
But, today was back-to-action. If I do end up doing the show in August, the way I am looking at it, I’ve got about 7-8 more weeks before I start a 13-14 week prep. In those 7 weeks and the weeks leading into the contest, I plan on making sure a couple of things….
a) add no more bodyfat to ensure my hard work will go into getting shredded – not losing any more fat I’ve accumulated.
b) I want to keep growing as much as I can in the coming weeks and my mental energy will be 100% into that.
c) Continue to keep up with cardio (see part “a”)
So, with that in mind, I’ll be keeping my split the same for now. Here’s how Back day was for me…
Rev Hammer Pulldown
125 each side/13+1
125 each side/11+2
125 each side/9
BB Bent Row
225/8, 225/11+1, 225/11+1
CG Seated Row
180/11, 180/11+1, 180/10
Rope Stiff arm Pulldown
4-dropset - 130/11..drop..110/6…90/6…70/7
Free Motion Calf Press
220/18, 220/15, 220/14..drop..160/6+2
3 plates/10, 3plates/10
03-31-2010 11:17 AM
Had a pretty decent training day yesterday. Aside from the headache I had before getting there, I went in with a good mindset. The first week back after a week off is a bit tricky for me. I want to go in there and rip through everything, but I have to be smart and take it a tad slower.
Incline DB Press
90/8, 85/8, 85/7
Star Trac Flat Press
Incline Flye – very slow reps
Dips – bodyweight…very slow reps. Need to protect my shoulder
Life Fit Preacher Curl
Straight bar Lying Top Cable Curl
Lying Leg Lifts – 3 sets
Decline Crunch – 1 set of 25 with some twists at the end.
04-13-2010 03:28 PM
After a week off and last week being my daughter's bday week, I'm finally back! I took my girls to Disney this past weekend. Disney was amazing!! There was hardly anyone there the first 2/3 of the day so we got to do pretty much everything we wanted within 10-15 minutes. The great thing was that the girls got to see a ton of characters, take pictures with them and Sid got their autographs in a journal book that she got at her party. It was a seriously LONG day, but well worth it. We had so much fun. The girls even got to dance at the top of Main Street with Donald and Goofy in one of the afternoon parades - something I've never seen before. We took well over 150+ pictures and a few video clips.
Needless to say I came back pretty dog-ass tired on Sunday, but was ready to hit the gym again.
Yesterday's session was Back-width, Min-Delts, and Calves and I rocked it pretty hard. So much so that I gave myself another headache. I think the neck muscles are either tightening up or there is a nerve issue restricting air to my brain. I need to figure this out quick. Today I even had to postpone my chest training until later because I had a pretty nasty headache still. I'll keep everyone posted tomorrow.
04-14-2010 07:33 PM
Nothing to report on today as far as bodybuilding goes, but yesterday was good. I decided to train later in the afternoon instead of my usual noon time due to my continuing headache issues and it helped tremendously. I had a killer chest and biceps workout. Today was a matter of making sure my diet was in order...which it has been.
The rest of this week is the stretch of workouts I really look forward to. More tomorrow...
04-15-2010 03:51 PM
What a great training day! I have to say that this week “I’M BACK!!” My mental focus and my physical training has been through the roof. Aside from my headaches earlier in the week, it’s been perfect.
BACK – Thickness
Rev. Grip Smith Bent Row
275/16, 295/11, 295/11+1
Rack Deads-just above the knee
405/16, 405/15, 425/13
Corner T-Bar Rows
Standing Lat Pulldown to mid- chest ss/ Horizontal Pullups on Smith Machine - 2 sets of each
Incline Smith Press – did these in a new way…sort of like an FD/FS version
185 – 5 straight reps; 3 reps…3 sec hold at top AND bottom; 5 more straight reps
185 – 5 reps…3 sec hold at top AND bottom; 3 more straight reps
185 – 3 straight reps; 3 reps…3 sec hold at top AND bottom; 3 more straight reps
Horizontal Cable Cross
My weights may not be anything to write home about, but I can certainly vouch for the effectiveness of the workout.
04-19-2010 11:05 AM
I had a fantastic couple of training days on Friday and Saturday. Friday was Delts and Triceps and I did a couple of different exercises for Delts. I did these interesting Clean and Presses where you Clean the bar up and double-press. Since I did these after Side Laterals, the weights weren't all that impressive, but it was VERY effective. I'm looking forward to using one of Eric's training tips this coming week for delts!! As for Tris, they got pretty thrashed too. I added DB Skullcrushers which helped me do these without too much discomfort in my elbow.
As for Saturday, I did some very fast (but took a long time!) legs.
Feet-High Leg Press ss/ Sissy Squat - 2 sets each
Jefferesons ss/ Hack Squat - 2 sets each
Walking DB Lunges - 2 sets of 20+ steps
DB Lying Leg Curl - 2 rough-ass sets
Seated Leg Curl - 2 sets w/ dropset on last
Stiff-Leg Deads - 1 dropset started at 275 then dropped to 185.
3 sets of Lying Leg lifts
3 sets of Cable Crunch
And today...its time to do some Back!!
04-20-2010 04:10 PM
Another nice workout today. Although, for some reason, it felt like I was going too fast. Not sure why, but I can assure everyone who reads this that muscle was stimulated today!
Smith Incl Press (1-1/2 Reps)
Flat Hammer Press
Incline Seated Curl
Life Fit-Preacher Curl
Fr Dbl Bi Curl (top cable)
Side Laterals – 25/29, 30/15+3 XReps, 30/15+3 XReps
Lying Leg Lifts – 3 strong sets!
04-22-2010 04:34 PM
It was one of those days in the gym today…the good kind. Where everything was seemingly flawless – the weights felt good, the pump was great, time flew by! I can only hope days like this continue.
I had to do some switching around since my legs were still sore from last week, so I did Delts and Tris today.
Side Lateral Raises – 3 sets…not to failure
Rack Smith Presses
165/12, 165/10, 165/10
Rev Pec Dec
150/15, 165/13, 165/12
Side Laterals – did a bunch of sets with 32.5 DBs
Lying DB Tri Ext
EZ bar Pushdowns
230/13, 230/12..ss/Rev EZ bar Pushdown-100/8..drop..80/6
That was it, but I was spent. I slugged my LG5 and hurried back to get in my post-workout meal! I NEED replenishment after this one!!!
04-23-2010 03:56 PM
Since my legs were still a tad sore from last week’s supposed chill-workout (but ultimately, a blasted workout!), I decided to switch up my normal Thursday Leg day with my Delt/Tri Friday. So, today I tackled legs. And since I am really concentrating on bringing up my Hams and reducing my glute area, I focused on that today…but make not mistake, this was not an easy workout on my quads either!
Lying Leg Curl
Elbows on pad/Chest up/Glute crunch-Lying Leg Curl (as my 3rd set) - 70/12
Rev Leg Curl (done as a “Butt Blaster”-type movement)
65/15each leg, 65/15 each
DB SL Deads
120/15, 120/13..ss/Hoist Seated Leg Curl – Pos. 10/13
Smith “Duck” Squat – slow & deep!
Walking DB Lunge
40/28 steps, 40/20 steps
Diagonal Leg Press machine
80/12 each leg, 80/12 each
Major stretching after this one – especially in my Hams. I think that stretching is an area that I do pretty well in for the majority of my physique, but I do admit that I don’t do as good of a job with my legs, more specifically my Hams. That will be a major focus leading up to my next show.
04-26-2010 04:52 PM
So today was the start of a 2x Back training week (and a 5-day week). And, since I haven’t done a Power Week (of the Power, Rep Range, Shock Training system) in a while, I decided to run a modified Power Week. Instead of 4-6 reps, I am gearing more towards 5-7 or 6-8 reps. Not a bad day at the office.
Also, I gave away samples to 2 more people today – people who train often and I’ve developed a rapport with. Two very cool guys, so I told them that they need to give me feedback after they finish the week’s-worth I gave them. I’ll keep you all in the loop how that goes.
Pullups – 2 warm-up type sets…hold at the top; stretch at the bottom.
210/10 (too easy), 240/5+1, 225/6+1
Rev Grip Pulldown
240/10, 255/7, 255/6+1
Rope Stiff-arm Pulldown
130/15, 140/13, 140/13
So much for Power Week on the last two exercises. One-arm rows…my gym doesn’t go higher than 120 & I LOVE Rope Stiff-arm Pulldowns, so I wanted to include them
Mini-DELTS: these will not be done as Power
27.5/11, 27.5/12, 27.5/12
Incline into Bench-BB Upright Row (Eric Broser-special)
85/10, 85/10+1, 85/10+1
V-ups – 3 sets
Medicine Ball Crunch – 2 sets
04-28-2010 01:30 PM
As I continue this Modified Power Week, I was ready to hit Chest. I usually include Biceps in this workout, but after the thrashing my arms on Saturday with Eric & CJ, I decided to skip it this week. It’s Wednesday and I’m still sore! So, I hit Chest a little more concentrated.
Incline Smith (Low Incline)
225/7, 235/5, 235/4-1/2
High Incline DB Press
90/8, 95/5, 95/6 (with a little bit of help by a passer by!)
60/9, 60/8, 70/6
Flat Machine Press (triple drop set)
Leg Press Raises
My calves were fried after those, so I decided to stop. The rest of the day was a focus on diet, as usual. However, I had to drop 1 meal from my 7-meal day because it was just getting too late and I didn’t want to force food. I am only a few weeks away from starting my prep (if I decide to do the show in August) and I don’t want to add any more bodyfat. Hell, I might even start my strict dieting a couple of weeks below. We’ll see how it goes.
05-02-2010 06:23 PM
The past few days have been a tad rough. I've been fighting a pretty bad cough/head cold/chest-thingy. To be honest, I've got to give a lot of credit to my LG5 and other EFX supplements. Other members of my family have the same cold and trust me...it ain't pretty.
Friday I attacked Delts and Tris with the same vengence as always. Friday night was a bit rough...not feeling well at all, but I did manage to get up on Saturday & hit Hams/Glutes, Calves and Abs. I also had time to do a LOT of quality stretching. Saturday night was worse than Friday night, but I ended up sleeping very hard and took all of today (Sunday) to rest. All day...on the cough...resting, sleeping and watching my DVR!
05-04-2010 02:40 PM
So, like I’ve mentioned I’ve been dealing with a bit of a cold the last few days and I woke up feeling really congested Monday morning. That didn’t quite stop me from hittin’ the treadmill. I hit that for 20 minutes and was of and running with my day.
By the afternoon, I was feeling a little bitter but my head was still a little foggy. I wasn’t sure how the workout was going to go, but I pressed on. It started out pretty crappy…I just couldn’t get the fire going. By the 2nd or 3rd set, it was on.
This week will be more of a Rep range week…
Life Fit. Pulldown Machine
CG Seated Row
Rev Grip Pulldown
Extra-Wide Grip BB Bent Row
Rope Stiff-arm Pulldown
150/12, 105/10+2, 150/10+2
Horizontal Pullups (for mid-back) on Smith machine
25/25, 25/22, 25/15..dropbw/7
So, this morning I woke up feeling a lot better than I had the last few days. I think I’ve turned the corner! After my morning cardio on my treadmill, I was really looking forward to seeing how training went.
Flat DB Press
Incl DB Press
50/10, 50/12 (rear delts really sore, so I moved slowly)
Hammer Incl Press
Hammer Preacher Curl
DB Hammer Curl
42.5/8, 42.5/8 – went lighter than normal…dealing with a few nagging injuries
Low Cable Curl
Side Laterals…threw some in there
32.5/20, 32.5/16, 32.5/13
Really thrashed Abs today with various movements done in superset style.
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