Rantorcha's AAEFX Training Journal - Road to...
06-11-2010 10:34 AM
I woke Thursday morning in a great mood and feet extremely refreshed. I had a terrific night’s sleep which always is the saving grace. I threw on my clothes and sneakers and went to the gym for a little (ok, a lot) of HIIT cardio on the stairmill – 35 minutes worth.
After that I was still feeling pretty good, which was a little surprising. By the afternoon is was time to train. I’ll be training with Eric again on Sunday, and it’ll be Chest & Delts, so I decided to switch today’s workout for tomorrow’s and train delts today.
DB Front Raises
Free-Motion Cable Rear Delt
17.5/12+1, 17.5/7+1, 15/8+1
Side Laterals - did several sets...got a great pump!
TRICEPS - once again, the damn Smith machine was taken. This time with a guy that was doing his whole body using the Smith...so I had to improvise!
250/10+1, 270 (full stack), 9, 270/8..drop..190/9
Incline EZ Bar Ext
80/11, 80/10, 80/9
100/10, 100/10..80/6.. 60/6
06-11-2010 10:42 AM
Ok, so you know the old saying...when life hands you lemons, make lemonade! Well, today we were makin' some lemonade for sure!
At around 4:30 this morning, my power went out for a couple of minutes (and woke me up). But it came back on pretty quickly, so it was all good. At 5:15am, it went out again...this time for good. And, of course, I was supposed to wake up at 5:30 to do my cardio. But since there was no power...no treadmill! Cardio is not going to happen this morning. And of course, no power...no breakfast! So, my 1st meal had to be a shake with my Ezekiel cereal.
So, now I have to train in the aftenroon as usual and then get my cardio session in before my last meal. Not the most ideal scenario, but I gotta do what I gotta do!
06-11-2010 10:19 PM
Well after the day I've had trying to get everything in, I am just glad that I was able to train. I ended up training at around 4ish, had a tremendous workout & did 35 minutes of excrutiating, side splitting, cramp-inducing cardio...35 minutes on the Stairmill as HIIT.
Here is how it went...
Rev Grip Bent Row
275/9+1, 275/6+1, 255/10+1
Corner T-bar Row
4plts/12, 4plts/10+1, 4plts/11+1
Rack Deads - slow, strong and deep
405/10, 405/9, 405/8
Seated Hammer Row
3plts each side/15 (too damn light!), 3 plts+25 each side/10+1 (still too light, but went slow for good pump)
Standing Pulldown to chest
120/12, 135/11, 135/10+1
ABS - 3 sets of V-ups
CARDIO - mentioned above...
06-14-2010 02:20 PM
So, if you follow my journal at all, you know that I have a two-week split (and on the 2nd week I train 5x in the week so I can hit Back-width and Back-Thickness). Saturday, I gave my legs a nice thrashing focusing on my hams & glutes. Then I jumped on the Stairmill for 35 minutes of hell for HIIT cardio (2 low, 1 high). For the rest of the day, I pretty much did some running around, but mostly resting since I knew I was in for a killing on Sunday when I trained with Eric.
And, it did not disappoint! We hit Chest and Delts with some serious nastiness. We also took the opportunity to have him evaluate where I am at in my prep. And although I am not exactly thrilled where I am, Eric (coach) assures me I'll be ready!
The fun didn't end Sunday either. I woke up early this morning and got my cardio in and then it was off to pick up Eric and Robyn and head to the South Florida Morning Show studio. We did a fitness segment on there that was so much damn fun! Here is the link in case anyone wants to see it.
06-16-2010 12:27 PM
Yesterday was pretty brutal! It started as normal with 35 minutes of cardio on the Stairmill. I’ve been doing HIIT cardio for the last couple of weeks, but decided to give my body a bit of a break (sort of) and instead in 2 down and 1 up in intensity, I’ll go for 5 minutes and then turn it up gradually every 5 minutes. So that’s what I did.
Since I trained Chest and Delts with Eric on Sunday, I still needed to do Back and Biceps.
Pullups (started as a warm up, but ended up pushing it)
13, 10, 7
D-bar Seated Row
Rev Grip Pulldowns
225/11 (lighter than I wanted), 240/8, 240/7
One-arm DB Row
Stiff-arm Pulldown – did several sets
Incl DB Curl – super slow, very inclined & concentrated on the squeeze
Life Fit. Preacher Machine – again, really focused on the squeeze
Low Cable Rope Hammer Curl
Lying Leg Lifts – 3 sets
Decline Crunch – 2 sets (did twists at the end)
…is another off day. I still woke up this morning and did my morning 35 minutes of cardio on my treadmill. I started at the normal 3.6 and increased it every 5 minutes until I reached 3.9 (10 minutes), then 5 min @ 4.0 and finished my last 5 min @ 4.1.
The rest of the day will be concentrating on eating and resting. And, to be perfectly honest, I am ready for bed right now!!
06-17-2010 03:30 PM
What a terrible night sleep last night. UGH! I had funky ass dreams last night and for some reason I kept waking up thinking it was morning at 2am, 3am and then again at 4am. At the 4am hour, I was really awake, so I decided to try to turn on the TV to go back to sleep. That lasted until 4:45, then I turned it off and got about another hour of sleep before I had to wake up. What a night!
Anyway, cardio was done again with an increasing level for 35 minutes on the home treadmill. I got a nice sweat going.
In the afternoon, it was time to hit LEGS!
One-leg Lying Leg Curl – major concentration on using the muscle and squeezing hard!!
50/10each, 50/10each, Two-leg Curl-95/14
“Hoist” machine Seated Leg Curl
Smith Squat – MAJOR-ASS PUMP!!!
275/20, 225/20, 225/20 (that’s right, 20 reps non-stop, ass-to-ground & pretty fast-paced)
7plts each/10..drop..6plts/7..drop..5plts/8..drop..4plts/10..drop..3plts each/13…DEAD! But must continue!
Cross body single-leg press
70/20 each leg; 70/20 each leg
06-18-2010 07:00 PM
I woke up this morning and had my weekly weigh in…196.2. Seems like 195 is the right weight for me. Clothes fit well (actually, the fall off “properly”) and there is what I would deem an acceptable amount of BF. Anything over that weight for me, and it starts to not look like I wanted to. Unfortunately, it appears that I went over that mark during my off-season by about 7-8 pounds. That doesn’t mean I won’t be ready for my show…it just means, I’ve got some work to do. But make no mistake, I will MAKE SURE my weight stays around the 195 mark after this show.
After the thorough thrashing I gave my legs yesterday, I got a terrific night’s sleep. I woke up this morning and attacked cardio pretty hard. I went and did the Stairmill for 35 HIIT minutes – going 2 minutes at 55steps/min and 1 min at 90steps/min.
By the afternoon I was itching to hit the gym and I hit it with a vengeance.
DELTS - In this session, I did a few different exercises that I wanted to try out. Some good, some not so much. But I think it was worth the effort.
Smith Delt Press
185/5, 180/5-3/4, 16/7..drop..135/7
Underhand Grip BB Front Raises
40/15 (little too light), 55/15
Rev Pec Dec
Overhead Laterals (a la Roelly Winklaar)
DB Front Raises
25/20 each side
DB Side Laterals - strict from the side to start; ending with DBs at front
TRICEPS - really concentrated on using all of the triceps; did each rep deliberately really feeling the muscle work
CG Smith Press
195/5, 185/6, 175/7..drop..15/10
Overhead EZ bar Ext
EZ bar Pushdown
Rev Grip EZ bar Pushdown
100/20, 135/12, 135/12
Leg Press Raises (toes in)
06-21-2010 02:43 PM
If you’ve read and/or followed my journal, you know that I tell it like it is. So, here goes…After the absolute pounding that I took (well, more like gave myself) on Friday training Delts and Triceps and the leg session on Thursday, I woke up on Saturday feeling like the Tin Man from the Wizard of Oz. Add to that, I had to wake up and hit the treadmill for a 45 minute cardio session (one of the changes this week)
I have to tell you, I was struggling for those 45mintues, but I got through it. Then we had a terrifically fun, but long day and we didn’t get home until about 9:30pm! That including driving around and being out in the sun, so it was draining as hell.
Sunday, being Father’s day of course, my daughter runs into my room and wakes me up way too early. But, you know I have to get in my morning cardio, so while I was hitting the treadmill, we watched morning TV together. I tell ya, if Saturday’s session was rough, Sunday’s was worse because I was SO tired! I got through it though and made it through the weekend.
This morning, I hit my cardio as usual and was ready to start the week. I’m not sure if it’s due to the intense weekend we had, the change in fat burner, or BOTH, but I did not have the energy that I normally do. I decided to switch to Kre-Alkalyn PRO for pre-workout and thank goodness for that!! I started out rather flat, but as time went along I got into it pretty good.
Pullups (warmup) – 13, 9 (hardly any rest between)
Pulldown Machine (Life Fit)
Rev Grip Pulldowns
225/9+1, 225/8+1, 210/9+1
Rev Grip BB Row
Rope Stiff-arm Pulldowns – a few sets
DELTS – still a bit sore from Friday, so got a great pump, but took it easier than normal.
Hammer Delt Press Machine
95each side/9..drop..45each side/12
Lean-away Side Laterals
BB Front Raises
CALVES – again, still sore from Friday. Hit ‘em hard, but did less sets
Leg Press Raises
It certainly was a more difficult day trying to train as hard as I normally do and I wasn’t as strong as I normally am, but thanks to my Kre-Alk PRO, I had just enough in the tank to really get in a good workout. I am def going to bed early tonight!
06-22-2010 03:07 PM
After work yesterday, I had a few things to do, but nothing was that pressing. So, I decided to do nothing!...and rest. I ended up watching a few recorded items on my DVR, getting the rest of my meals in and I went to bed early. I got a whopping 9 hours of sleep! I woke up this morning feeling pretty darn good.
I went to the gym to hit my morning cardio on the Stairmill for my 35 minutes. HIIT cardio – 60 steps/min for 2 minutes; 90 steps/min for 1 minute.
By this afternoon, I wasn’t feeling 100% again. I am just feeling tired. But, thanks to my Kre-Alk PRO, I had enough gas in the tank to have a solid workout. I guess I am getting to the point where my energy levels start to go down and my weights start to decrease. We’ll see how the rest of the week goes.
Incl Smith Press
215/7, 205/9, 205/6-3/4..drop..135/10+2
Incl DB Press – super slow with angled hands
75/8, 75/7, 75/6
Incl Flye – slow & hold at the bottom
Free Motion Cable Crossover
Not only were my weights lower than normal, I think I might have tweaked my left shoulder again.
BICEPS/TRICEPS – done as supersets
EZ bar Curl ss/ Straight bar Cable Pushdown
Dip Machine ss/ Life Fit. Preacher Machine
Rev Cable Pressdown ss/ Lying Cable Bicep Curl
3 sets of V-ups with barely any rest between sets.
06-23-2010 01:34 PM
After tweaking my left shoulder a bit yesterday, it was a tad tough to sleep. I kept turning over and the pressure of sleeping on that side was a bit too much for my shoulder. Oh well, can’t worry about that now! I MUST press on. lol
Today was my off day, but it wasn’t completely off! Hell, I won’t have a completely off day until probably mid-August…a couple of days before my show. I didn’t have the girls again, so I went to the gym to hit the Stairmill. Unfortunately, my brain function is starting to slip and I forgot it was an actual off-day…I did 35 minutes instead of the 45 minutes I needed to do. Looks like I’ll be “making up” those minutes over the course of the next couple of days. ARG!!!!
Did I mention I must press on?! Sheesh! Oh well. I’ll be picking up my girlies tonight, so that always gets me all giddy inside. All I’ve got to do for the rest of the day is keep eating and taking my supps on time and get mentally prepared for tomorrow’s Leg Day!
06-24-2010 02:32 PM
So, while I was on the Stairmill yesterday, I forgot it was my off-day and only did 35 minutes of cardio. I decided to punish myself this morning by waking up a bit earlier than normal and did 45 minutes on my treadmill.
After that little bit of heaven, it was a waiting game until the afternoon to hit the gym.
HAMS – I really made a true effort to sqeeeeze each rep (holding each rep at the top for at least 1-2 seconds). I really think this will help me as I get closer to the show.
“Hoist” Seated Leg Curl
Lying Leg Curl – again, making sure to squeeze each rep hard
110/8+1, 95/12+1, 95/10+2
Stiff Leg Deads – for these I held the stretch at the bottom for at least 1-2 seconds
115/8each leg; 115/8 each leg
7 plts each side/13
7 plts each side/13
7 plts/8..drop..6 plts/6..drop..5 plts/7..drop..4 plts/10!!!
Lunges – lunge forward one leg on a bench (didn’t like these very much)
100/10each side (only did 1 set)
100/22 total steps
225/14 – Rest/Pause for 15 seconds – 8 more = 22 total!
Although my shoulder feels better this morning, at the end of my last set of squats I ended up tweaking my lower back just a smidge. I don’t think it’s too serious. It’s one of those things that happens at the very end of a set when you aren’t your strongest, but want to push out the last rep or two.
Is my body telling me something? Maybe I should back off a bit? Or am I just getting old and broken? LOL
06-25-2010 04:05 PM
Yesterday, I tweaked my back a bit going for the last couple of Smith Squat reps (reps #21 & 22). It isn’t completely debilitating, but it’s a pain in the ass enough to cause serious annoyance! I tried to work around it and for the most part, it held up pretty good.
But as my body started to get tired and fatigued, it was harder and harder to bypass the pain. It didn’t help that my second body part was a mini-Back session (for thickness). I ended up having to change a couple of things around and do less sets for Back.
Of course, I started this morning with my 35 minutes of cardio. No real weight change to speak of this week, so I am sure Eric is going to lay the smack down for sure when I get my plan for next week. Oh well, sometimes you’ve got to work that much harder to achieve your goals!
My back was feeling pretty good after cardio, but after training, I may actually have to reach for the ibu! lol
Smith Rack Delt Press – LOVE these. They really DIG into my shoulders
165/11, 165/9, 165/8..drop..135/7 (straight reps on drop set)
BB Upright Row
Rev Pec Dec
Side Laterals – several sets that just BURNED my side delts!
BACK (Thickness) – wanted to do T-bar Rows, but my back wouldn’t have liked that!
CG Seated Row
WG Horizontal-bar Seated Row
Horizontal Pullups (sort of) on smith Machine – put feet on a bench in front of the smith machine, lay under the bar and pull yourself up to mid-chest.
14 reps, 12 reps
Seated Calf – 2plts/20, 3plts/13, 3plts/12
Free Motion Calf Press – 200/18, 200/17..drop..160/8
Time to hurry back to eat my meal and down some ibuprofen!!
06-28-2010 02:13 PM
What a weekend! I has a mini-Chest session coupled with a triceps and abs session. That was followed by a 35 minute bad ass HIIT cardio session on the Stairmill! Thank goodness for LG5 and my bcaa’s! The rest of Saturday was devoted to my baby girl’s dance recital.
Sunday, I woke up and hobbled to the gym for my off-day cardio session of now 50 minutes. I did my own version of HIIT. Suffice it to say that I was DRENCHED with sweat and needed to stretch for about 20 minutes before I went home for a meal. The rest of Sunday, the only thing I did outside my house was go to the grocery store. I did nothing else!!! (unless you count eating, napping and watching TV all day). LOL
This morning was back to the gym for my morning cardio session for 35 minutes. Instead of HIIT, I decided to start at 55 step per min and increase it by 5 each 5 minutes, so I got up to 85 steps per min! THAT was tough!!
By this afternoon’s training session, I was finally glad to actually hit the weights. It was a Back and Calves day.
Pullups – a couple of sets to warm-up
Rev Grip Bent BB Row SS/ WG Pulldown
Corner T-bar Row SS/ Rev Grip Pulldown – hold at top of T-bar rows/squeeze each rep
One-arm DB Row
Life Fitness Row Machine – horizontal handles…major squeeze for mid-back
Pulldown to top of head
Leg Press Raises
Triple Drop - 5plts each/15…4plts each/9…3plts each/10+5 XReps
06-30-2010 09:10 AM
I had a pretty great night’s sleep last night. I actually went to bed a little early and that turned into me waking up naturally a little earlier than my alarm clock. No worries…start the day early! I threw on my clothes and hit the gym for my morning cardio session on the Stairmill – 35 minutes. I did it in HIIT fashion again going for 60 steps per min for 2 min and 90 steps per min for 1 min; then on the last 15 minutes I upped it to 65/90. When I am at the lower setting, I try to skip a step periodically and really squeeze the back of my legs. I am hoping this will help in my glute/ham situation.
By the after, I was chomping at the bit, as usual, to train. Today’s training session was extremely focused! It was a Chest, Biceps and mini-Delt day.
CHEST – I decided to go back to basics and drop down in weight a little bit and really focus on bringing the weight down, pushing with my pecs and squeezing at the top. I seem to get away from doing that every once in a while.
DB Incl Press
DB Flat Press – I was VERY careful with my shoulder on this, so I went really slow on the way down and was careful on the way up.
Incl Hammer Press
90each side/11, 90each/10.5, 90each/10..drop..45each/10 + 5 XReps
BICEPS – since I did Back yesterday, I got some bicep work doing Rev Pulldowns (apparently, because I’m sore today). So I didn’t quite have to do very much today for biceps
Incl DB Curl
90 degree Preacher Curl
DB Side Laterals SS/ DB Front Raises SS/BB Upright Row
25/12 – 25/12 – 80/10
25/10 (strict from sides) – 25/12 – 80/10+1
Time to go back to the office and chow down!
06-30-2010 11:20 AM
This morning, I woke up a smidge earlier than my alarm clock, which I guess is a good thing. That means I got a nice amount of sleep. I threw on my clothes, downed my morning supplements and I was off to the gym.
My off-day cardio is up to 50 minutes, but I am splitting that up in to two sessions – one of 30 minutes and one of 20 minutes before my last meal. So, this morning I did my 30-minute session in HIIT fashion, yet again. I ended up going 60/90 (steps per min) and really making sure that I squeeze my glute with each step and take each step, pushing up concentrating on my glute/ham tie-in.
Once I got that out of the way, I went and did some Abs…
Lying Leg Lifts using a medicine ball – 3 sets
Cable Crunches – 3 sets
Broomstick Twists – varying positions
More to come this evening!!
07-01-2010 08:21 PM
Phew! What a day. It started this morning with my at-home cardio session for 35 minutes. Then, I took the girls to camp and off I went to my office. However, about 15 minutes after getting there, my boss calls me and “reminds me” that I needed to be down in Miami at our Corporate office for a major meeting with the top execs. OOPS! I gathered all of my gear and high-tailed it down there.
This of course threw off my schedule a bit and it turned out that I trained a little later than normal. Turns out it was a good thing because I didn’t have any time restrictions.
To paraphrase the Oakland Raiders owner, Al Davis, I hit legs…and I hit them HARD!
Lying Leg Curls (3 sets) with a major emphasis on getting my knees up somewhat and using ALL of my hams to pull up, then major squeeze at the top. That was dropset with Leg Curl “glute crunches” where I lift my torso, get on my elbows and curl up, lift the knees all the way to the glutes.
Seated Leg Curls
145/11+3, 145/9+2, 145/10+2..drop..100/10
Stiff-Leg Deads – 2 sets for higher reps and emphasis on bringing the weight up with glute/ham tie-in…squeeze at top.
Leg Press – OUCH!!!
7plts each/12 (to easy)
Reverse Hack Squat
Hack Squat – funny how different and weird it feels when you turn around! lol
BB Walking Lunges – slow, methodical reps
90/24 steps, 90/20 steps
4plts/9, 4plts/8, 3plts/15, 2 plts/16+4
Life Fit Calf Press
200/18, 200/18+5 XReps
07-02-2010 03:42 PM
Last training day of the week and things are coming along. It depends on what time of day you ask me if they are good well or not. lol But, it is what it is with contest prep. I know those of you who have gone through it know what I’m talking about.
I hit the gym this morning for my early-morning cardio…35 minutes on the Stairmill (HIIT – again!).
This afternoon I was in a groove for Delts and Tris
Smith Delt Press – I’ve really come to like these lately. I’ve positioned my body to make it harder as well, which has helped.
175/7, 175/6, 175/5..drop..135/8
WG Upright Row
90/16, 100/12, 100/10
Front Raises-with a plate
32.5/14, 32.5/14, 32.5/12..drop..25/6..drop..20/6
210/17, 230/13, 230/11..drop..190/11
Flat EZ bar Press – my weights are almost embarrassing on these, but they were effective
EZ Bar Pressdown ss/ Rev Grip Pressdown
Lying Leg Lifts ss/ V-ups
07-05-2010 09:51 AM
This past weekend, although fun-filled, was extremely tiriing. The girls and I were all over the place, including a birthday/new place/July 4th party for my sister yesterday. Phew, those kids have a serious motor! That, plus double-cardio sessions (one in the morning and one before my last meal of the day) made it for a pretty intense, but fun, weekend.
Those double-cardio sessions can be a mother!
This morning, I woke up and hit the gym for cardio on the Stairmill. Another nice, but tiring, session. Later today, I get to train with Eric (if all goes well). I am going to have to switch up my days, but I know so is Eric, so it's all good.
07-08-2010 02:37 PM
What a whirlwind last few days. Between work and home life (oh, yeah…and getting ready for this show), I blinked and it was Thursday already! Everything is coming along – not necessarily as fast as I had hoped, but I am still chugging along, grinding it out day by day. Training has been great and cardio has been tough, but good as well. With only 43+ days to go, it is full throttle to the finish line. And, although these last 9 weeks have been tough, I know my hardest work is still ahead of me in these last 6 weeks.
Like I said, training has been great (you’ll just have to take my word for it, ‘cause I ain’t loggin’ this week…lol). I have become increasingly fatigued at the gym, but that’s normal. I am not letting up, though.
Funny stuff from recent days:
- every time I get up from sitting down, I get crazy light-headed!
- I am perpetually HOT! It doesn’t help that it’s about 152 degrees down here in Florida.
- I am almost sad that the World Cup is ending. It has been fun to watch during cardio
That’s it for now…gotta rest!
07-09-2010 02:24 PM
I am not going to lie, this week has been pretty tough. I am sure it is a combination of factors, but today officially made it 6 weeks to go for me. Due to circumstances, I had to train & do cardio in one session early this morning and it didn’t’ turn out so badly.
Training went fantastically…I did my Delts and a mini-Back session (focused on thickness). Now, cardio…that’s another story all together. I decided to do something a little different today on the Stairmill. Instead of going 2 min low and 1 min high intensity, I decided to go 3/1, but went higher on the levels. THAT was tough and I will tell you that
I continue to say that I have never worked harder on cardio than I am during this prep. I am hoping the switch ups will help me get rid of bodypart faster.
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