Rantorcha's AAEFX Training Journal - Road to...
07-12-2010 02:25 PM
This was a bit of a rough weekend. I was pretty tired throughout and really light-headed for the majority of it. I tried to work through it, especially since I am with the girls, but it was pretty tough. I had to keep that really fake smile throughout the weekend. I'm also not too thrilled right now with how things are going. I think I've mentioned this before, but it seems like my physique doesn't like this "dropping bodyfat" thing this time around. I still have 6 weeks to go...but still, I ONLY have 6 weeks to go.
I am still making sure I am on my diet, doing my cardio and training, but it looks like I am at a crossroads and will have to figure things out with coach in the coming days.
All of that said, I hit the gym this afternoon and tore it up pretty hard. I had a great Back and Calves workout. I am not sure where that burst of energy came from, as it seemed like I was back to normal, but I am not questioning it at this point. I am taking it and moving along!
I'll keep everyone posted as to what I decide to do from here on in.
07-14-2010 10:03 AM
So far it’s been a nice week training. I have decided to take this week as a Modified Power Week. However, part of the “modified” is that I am not taking very long rests between sets. My weights are starting to decline a little, but that’s ok. I am still getting a rep range between 6-8.
Back (Width) on Monday was hardcore and I only did exercises that I could do heavy – Weighted Pullups, Reverse Pulldowns, One-arm Pulldown (Twists) and heavier-than-normal Rope Stiff-arm Pulldowns. I threw in Calves and a mini-Delt session for good measure.
Yesterday was Chest and Biceps (& Abs).
DB Incline Press
90/6, 90/5, 90/4-1/2
Incl Hammer Press
115 each side/7-1/2; 115ea/6, I think I did a 3rd set, but I didn’t write it down and I forgot
Life Fit Preacher Curl
95/8. 95/8 – holding the squeeze at the top
I am admittedly starting to lose my patience lately. I was looking for the 50s and some goofy ball with Fuscia/Orange/Purple New Balance sneakers was “supersetting” with them. So I waited…I was still being patient at this point. He started his set, then dropped them to pick up his “other weight” and he placed them so they were right next to his freaking bench so it would have been rude of me to pick them up while he was finishing his set. THAT pissed me off! I wanted to take that 50-pound dumbbell and crack it against his dumb ass. lol
Alright, so I am overstating this just a bit, but it did not make me happy at the moment.
Today is a cardio-olny day. One session is done. The 2nd session…later tonight.
07-15-2010 08:12 PM
Today was a fast, but effective Leg training session. For the rest of my body, I am using a modified Power Week (heavier sets, but limited rest between sets), but for legs, I decided to do a bit of a shock session. I certainly don't need my legs to get any bigger at this point, but I really do want to keep the muscle I do have.
Here's how it went...
Lying Leg Curl ss/ "Hoist" Seated Leg Curl
110/10 - Position 10/10
100/10 - P9/9
100/9 - P9/9
Stiff-Leg Deads ss/ Jeffersons
185/12 (hold for 2 sec @ bottom) - 95/8 each leg
185/12 (hold for 2 sec @ bottom) - 95/8 each leg
Smith Mach Duck Squat ss/ Leg Ext
235/10 - 130/13
235/10 - 130/12
235/10 - 130/10
Leg Press ss/ Sissy Squat
6plts ea/10 - 25/8
6plts ea/10 - 25/7
Leg Press Calf - 5plts ea/15, 5plts ea/14, 5plts ea/13
Seated Calf - 90/15+5XReps; 90/13+9XReps
Diagonal One-Leg Leg Press Machine ss/ Abduction
90/12 - 130/20
90/10 - 130/20
I have to admit that I am tired as all get out. This prep has kicked my ass and by the looks of things, things are only going to get harder from here on in.
07-16-2010 05:35 PM
After today’s training and cardio session, I am officially 5 weeks out fro my show. I decided to go through a binder that I put together a little while ago with a bunch of magazine articles. Some that talk about pre-contest, a lot that talk about training, and some articles from the mind of Oscar Ardon (Kai Greene’s trainer/mentor). Oscar writes a lot about how the mind connection works and at this point, it is perfect timing that I am reading this.
From here on in, I will be concentrating on the positives of my contest prep and not so much about the negatives. I am forgetting about all of things that might not come together and I am focusing 100% of my mental effort on doing everything possible to get to my goal – to become a natural pro bodybuilder. I am sure this sounds a little hokey, but that’s ok.
Today’s training was intense and fun!
Smith Behind-neck Press
Upright Row (a little lighter than I would have liked, but I had to make due)
Rev Top Cable Cross (for rear delts)
50/15, 50/17, 60/10
Seated Side Laterals
27.5/14+1, 27.5/11+1, 27.5/10..rest/pause..20/12
Smith Rev Bent Row
235/12, 275/9, 285/7+1
CG Seated Row ss/ Standing Pulldown to Chest
180/10 - 120/10
180/9 - 120/9
Hyperextension – took it easy on the lower back today…been pretty stiff lately
Tomorrow, I am planning on training arms again with Eric, so that is something I am very much looking forward to. I’ve also already got my plan for next week, so I am ready to get this thing done!!
07-26-2010 07:03 PM
So, I've obviously been off the boards for a couple of weeks. But rest assured that I have NOT been off my diet or off the program as I get closer to my show.
I was on a little vacation with my girls and somehow fit in all of the training, cardio, etc., with some fun with them each day. We went everywhere - the pool a few times, and several local fun spots here in Miami including the Seaquarium. Made for a lot of fun.
Now, I am less than 4 weeks out! I spoke to Coach yesterday and we spoke about several things related to the show. I showed him how much better I looked in pictures on my last show (this past November), but that didn't seem to deter him from ensuring me that I would match, if not beat that look I had then. I trust him implicitely, so it is on!
A little update, I've been pretty up and down as far as how I've been feeling. This past weekend was ROUGH! Tons of cardio, not a ton of food, a TON of "tired"! If I wasn't eating or doing cardio, you could probably find me on my couch resting and watching my DVR!
Today was MUCH better! I woke up and did my morning cardio on my beloved Stairmill. Then I went back at noon for my training session. And, I'll be back later for an evening cardio session! Oh the joys of prepping for a show! lol That's cool. I've got my sights set on a win and I'll do everything in my power to give me the best shot possible.
Here was how today went...but before you look, understand that my weights are way down from "normal". That said, it isn't about ego...it's about getting it done!
Incl DB Press
Incl Hammer ss/ Incl Flye
90each/10 - 45/9
90each/8 - 45/7.5
Incl Hammer (drop) - 90each/7...70each/5...45each/8
Dips ss/ Cable Crossover
bw/10 - 30/12
bw/10 - 30/10..drop..25/10
EZ bar Curl ss/ DB Hammer Curl
80/9 - 35/8
80/8 - 35/8
Seated (on floor) Low Cable Curl
Run-the-rack Side Laterals
Lying Leg Lifts
20, 20, 17
07-27-2010 04:15 PM
I started my morning again with cardio at the gym. I am really starting to hit my stride I think (now watch tomorrow I’ll feel like complete dog crap…lol). Whatever, it is par for the course at this point. I’ve got my blinders on for the show.
Another fantastic workout today. I tore it up something good and walking will be tough tomorrow.
Seated Leg Curl ss/ Lying Leg Curl (holding each rep at top)
SL Deads ss/ Jeffersons
185/15…95/12 (left side)
235/12…95/12 (right side)
Hack Squat ss/ Rev Hack Squat
Walking Lunges ss/ Leg Ext (holding each rep at top)
Sissy Squat (drop)
25/8..drop..3 more reps
25/8..drop..4 more reps
07-29-2010 03:46 PM
I must sound like a broken record, but man, am I tired. Somehow I find the energy for cardio and after about 10 minutes into my training session, my training is still really intense. I had a fantastic training day today. I did Back, Rear Delts, and Abs.
At this point, it is all about taking things nice & slowly and checking off the daily activities one at a time - cardio, training, posing, taking each supplement at the appropriate time, & eating each meal at the appropriate time.
07-30-2010 07:05 PM
First of all, MAN am I SORE!! Yesterday's Back Attack was fast-paced and extremely effective! When the alarm clock went off this morning, I rolled out of bed and was shocked at how sore I was. It was tough to get going this morning. After struggling at the start, I got into the flow of my cardio session this morning.
This afternoon's training session was as intense as it gets with a terrific DELTS & TRICEPS day. I was pumped, pretty vascular and really enjoyed training.
As I write this, I am gearing up to go do my 2nd cardio round of the day. Hey, only 3 weeks from tomorrow, so I have to do everything in my power to be ready to roll!
08-02-2010 03:25 PM
I am not going to lie…I…AM…TIRED! lol I spent the weekend with my girls and tried to make sure every moment was spent having some type of fun since I won’t be seeing them now for three weeks. Suffice it to say that divorce sucks! When I had them for my summer three weeks, it was fine, but now that it’s her turn, it sucks!
Instead of harping on it, I guess I have nothing better to do than to turn my sights 100% on this show. Things are progressing slowly but surely. I think I’ll be ready on time. I went by Eric’s place on Saturday for a quick review and he said my physique has changed a lot this week. That made me feel better, but there is still a long way to go before I am satisfied.
Between the fun with the girls, the diet and the cardio, I was completely spent by last night…and waking up this morning for cardio was no easy task. But, it had to be done, so I pushed through watching my SportsCenter.
This afternoon was FINALLY a training session – something that was actually fun. It started out a little rough since I felt a bit lethargic, but after a couple of warm up sets, I was ready to go.
I hit CHEST, BICEPS, mini-DELTS, and some ABS. Not a bad day at the office. I’ve still got some more work to do this evening, but that should be a breeze.
Only 2 weeks, 5 days to go!
08-03-2010 04:22 PM
Today was the first day in quite some time that I actually had no energy AND no desire whatsoever to train. I’ve had this feeling about cardio, posing, etc., but never about training! This is a new thing for me.
But in true warrior fashion, I had my workout planned ahead of time and I’ll be damned if I didn’t put all of whatever I had in the tank in to one of my last leg workouts before the show. Since legs are an area on my physique that is both good and needing improvement, there is no room for skimping – especially so close to the show.
When you have that total lack of desire to train, it’s really easy to go through the motions. But it takes a different mindset to really dig deep and complete the task at hand better than anyone would if they were put in that position.
It didn’t help that everything felt like it was 1,000 pounds, but I did just that with my HAMS and QUADS today…and in Shock Week fashion, too. My weights are down somewhat from what I am used to, but my output is on par or better than normal.
A little more than 18 days to go…
08-05-2010 03:15 PM
What a difference 24 hours makes…my goodness. Last time I wrote in my journal, I had ZERO energy and was dragging ass. After a long cardio session yesterday morning, something happened (I don’t ask why!) and all of a sudden I wasn’t quite as tired as I had been feeling. Sore…yes, but not tired!
I hit my second cardio session with a pretty decent amount of energy and was able to really attack it. It made me so happy! You know, it’s winning the little battles that makes it a good day. lol
So, fast forward to today and I woke up feeling pretty good. Again, sore, but good. I hit my morning cardio session and by the afternoon I was really ready to train. There is nothing like hitting the weights when you feel good. Every muscle fiber is hitting on all cylinders…every rep has a great contraction.
Today was BACK, REAR DELTS & ABS. I was at the gym a little longer than I expected, but it was cool. I got everything done that I wanted and needed to and I even had a few minutes to do some more posing.
I’ve said it before and I’ll say it again…I don’t know how I am going to look on contest day, but I can say one thing for sure. I have never worked so hard for any show than I have for this one. I’ll continue to check off the “things to do” on a daily basis and see how things fall. Hopefully, they will fall my way.
As a side note, it is official! I sent in my entry form and fee and renewed my NGA card. There’s no turning back now.
08-06-2010 03:39 PM
Wake up...cardio…home…work…train…ho me…cardio…bed. That’s pretty much the order of things each day with a little wiggle room here and there for errands and what not. Don’t take this as complaining by any means. It’s just how things are right now and I like it. When I’m home, I go through my saved DVR shows and have a nice relaxing time watching them.
So, this morning I went to the gym as normal for my morning bout with the Stairmill. Fun stuff for sure! By the afternoon, it was time to train. I didn’t quite have the gusto to go full throttle at the start, but that’s been my M.O. for the last couple of weeks. After the first set or two, I am rockin’.
Today was DELTS, TRICEPS and CALVES
Hammer Strength Press ss/ BB Upright Row – 3 sets
Life Fitness Delt Press Machine (facing pad) ss/ DB Lateral Raises – 3 sets
Power Partials (drop) – 2 triple-drop sets
Body-over-bar Pushdown ss/ Reverse Pushdown – 3 sets
Flat EZ bar Ext ss/ Flat DB Ext – 2 sets
Dip Machine – 1 set, then 1 triple drop set
CALVES – since I’ve been posing and they are already pretty sore, I didn’t do a while lot. Just something to get a good pump
Standing Calf Raises - 1 set, then 1 triple drop set
I decided to take a little longer than normal at the gym in the afternoon and do my cardio session post-workout! That way, I could take it nice and easy the rest of the evening and not worry about it.
Now, the focus will be on refeeding for the rest of the day…and cardio tomorrow and Sunday!!
2 weeks to go, kids. The wait is almost over.
08-09-2010 03:15 PM
I love Monday’s! Did I seriously write that? Yep, I sure did. I LOVE me some Monday’s. Why you ask? That’s simple…on the weekends during prep, I am eating WAY lower carbs than during the week and my cardio is way up. Therefore, there is little to no fun on the weekends. lol And, after my morning cardio session on Monday, I get to have a lovely, delicious bowl of oatmeal that tastes like chocolate cake!!!
This past weekend wasn’t a total loss, though. Eric had a chance to see how things were progressing and we think things are coming along to the point where we can do some damage on contest day. All I (we) care about is coming in as good or better than last time and we will be close.
So, today was CHEST, BI’s, & mini-DELTS…
DB Incl Press ss/ Incl Flye – 3 sets
Incl Hammer Press ss/ Flat Hammer Press – 2 sets
Cable Crossover – 1 triple drop set
DB Hammer Curl ss/ Incl DB Curl – 2 sets
Lying Top Cable Curl (drop) – 1 drop set
Run-the-rack side laterals – 2 triple dropsets
Post-workout Cardio – 30 minutes!
08-10-2010 03:35 PM
With each passing day, another milestone is hit…another task is crossed off the list…and one more step until game day. Today was another one of those steps, as this will be my last Quad training day. I am almost thankful that this was my last Quad workout because to be perfectly honest, I am not sure I can hold myself up for much longer! lol
Things are pretty bare bones right now. Aside from the happiness of the few carbs that I can have each day and the little jolt that the fat burners give me at various times throughout the day, there ain’t much left in the way of food. But that’s ok because there is a method to Eric’s madness and his madness is going to take me where I want to be.
Here is how it went today…
Seated Leg Curl ss/ Lying Leg Curl – 3 sets (squeeze each rep!)
Stiff Leg Deads ss/ Reverse Hack Squat – 2 sets
Leg Press – 4 sets
Walking Lunges – 2 sets
Leg Ext ss/ Sissy Squat – 2 sets
Leg Ext – 1 triple drop set to end things. But wait…not so fast!
Post-workout CARDIO – 30 minutes on that god forsaken Stairmill. Only approx 13 more cardio sessions to go (give or take), but who’s counting!
08-11-2010 11:10 AM
Last night I was feeling so drained and so tired that I HAD to go to bed early and hopefully some extra sleep would be of benefit to me today. Well, it turns out that I was in luck and it did help. At least it did for my morning cardio session - 45 minutes of bliss on my treadmill (more to come tonight!)
On a side note...DOMS (delayed onset muscle soreness). What is it about DOMS? Isn't it supposed to be "delayed"? My legs are KILLING ME this morning! Must have been the Stairmill right after a good leg workout. lol
But I digress! Today is my off day...and a long one at that. Since there is little food and lots of cardio, I am hoping today goes by rather quickly. I am trying to ungulf myself in work so I don't think about it too much. After today's work day, I am planning to go home and get one more meal in before hitting the gym for my mini-workout/posing and cardio session. After that, I think I will have deserved a good night's sleep.
Then...back at it tomorrow morning. Hey, can't complain now! Only 10 days to go!!!!
08-12-2010 11:34 AM
So, after work yesterday, I went straight home to relax a bit. I was lucky enough to watch a little TV and get in a quick catnap…and thank goodness, too, because I was beat down! When I woke up and ate, I got my stuff together and went over to Target to do a few things. Then it was right over to the gym for my round 2 cardio session!
Last night I had a pretty strange night of sleep. I kept waking up every couple of hours for some reason. I don’t know why…I just did. Plus it was tough to get to sleep. I guess these are the rigors of contest prep.
This morning I woke up early to hit abs before cardio…got that in! Then it was time for my beloved Stairmill. You know, during contest prep there are things that just eat at you and really either annoy the sh*t outta you or really piss you off. This would qualify under both categories…there are FEW THINGS WORSE than being on the Stairmill & the guy next to you is taking deep breaths out PLUS has bad breath! That was my fate this morning. UGH!!! GROSS!!!
Luckily I got though that. Training this afternoon.
08-12-2010 02:32 PM
At lunch, it was training time! Usually, it’s my favorite time of the day, but today was strange. I had about little-to-no energy leading up to training and that worried me. As a matter of fact, even during my warm up I was feeling extremely fatigued (almost light-headed or dizzy). Lucky for me, around that time, my Kre-Alkalyn Pro started to kick in!!! And not a moment too soon! It gave me just enough of a kick in the ass to get going…and get going, I DID!
Today was Back day. And even though I wanted to do Calves as well, I left it to do later. I’ll probably just head back to the gym for some calf work and some more ab work.
CG Corner T-bar Row ss/ WG Pulldown – 2 sets each
Rope Stiff-arm Pulldown ss/ Rope Pulls to Chest – 2 sets each
Rack Smith Deadlifts ss/ Rev Grip Smith Bent Row – 2 sets each
Rev Hammer Pulldown Machine ss/ Two-arm DB Bent Row – 2 sets each
Now THAT was a tough workout! But, as they say in commercials, “that’s not all!”
Post-workout CARDIO – on Stairmill (HIIT).
On a side note, not sure if I had a big sign over my head or what, but today several people made it a point to come up to me and tell me that I looked great. Another guy came up to me and said he admired how hard I worked while at the gym and he wished he had my drive and intensity. I think that was worth more to me than people telling me how good I looked. The way I figure it, as long as I do my damnedest to put forth every effort within me, the results next week will work itself out. It will either be my day or it won’t. Either way, I know I gave it my all.
One more day of all out training and then THE FINAL WEEK begins. Funny how I am actually looking forward to the daily changes.
08-13-2010 03:32 PM
I had another strange night’s sleep. I woke up at around 2:30am and felt like it was morning. UGH! I think I am going to hit up some Lean Dreams that I have left over to help me stay asleep. Hopefully, that will take me through the rest of the next week.
Regardless, I woke up and went to hit my morning cardio again on the Stairmill. Once I was done with that, I did a few sets of Calves. I didn’t quite make it last night as I wanted to. After tanning and running a few errands, I was BEAT! I ended up watching some TV and hit the sack. But after my cardio & calves, I ran through some mandatories just for the pump.
By the afternoon, somehow, some way, I was READY to hit the weights. This is probably my last true hardcore training day, so this week has been about wringing out every last drop of energy in to my workouts. Here’s how I finished things up…
Rack Smith Delt Press
ss/ Side Lateral
ss/ Plate-Front Raises – 3 sets each!!
DB Upright Row
ss/ Rev Cable Cross – 2 sets each.
Man, what a pump after all of that!
EZ bar Pushdowns
ss/ Dip Machine – 2 sets each
EZ bar Incline Tri Ext
ss/ Flat DB Ext
ss/ Bench Dips – 2 sets!!
Post-workout CARDIO – got my shiz done on the Stairmill.
I’ll be heading back tomorrow morning to hit my cardio, but I’ll probably throw in some more Hams and Glutes. It’ll be tough because I do cardio on an empty stomach, but I gotta do what I gotta do!
08-16-2010 11:05 AM
This past weekend was all about just getting through each day with maximum effort and crossing off each task one by one…and it was not easy at times. Long cardio sessions & posing practice (as usual on the weekends) and not a lot of carbs. But that’s ok. It’s a means to an end and the end is rapidly approaching.
I am not sure how my physique will look the day of the show. I saw a few pictures and I wasn’t too pleased with how things looked. I am trying to stay positive knowing that major changes will happen this week. Plus I trust my coach implicitly. So, the beat goes on.
After cardio this morning, it was off to train this afternoon. Being that this is the week of the show, training is a bit different. But hell, it’s still training! One step at a time…one day at a time.
08-16-2010 02:56 PM
Funny story about this morning’s cardio. More so irritating, infuriating, annoying than anything else.
I hop on the Stairmill this morning and of course all of the TVs were messed up. ESPN was on, but it was on the TV way in the back away from the Stairmill. No problem…at least I can listen to it and perhaps grab a pair of binoculars to watch a highlight here and there. The channels on the little listening device were all screwed up too. DAMN WEEKEND!
That was ok. Again, annoying…but ok. But this takes the cake!!! I am sitting there in a row of about 10-12 Stairmills. I am 1 of 2 people on all of those Stairmills. With about 12 minutes to go on my session, wouldn’t you know it, Mr. Heavy Breather JUST HAD to step up on the Stairmill RIGHT NEXT TO ME!!!!!!!!!! WTF?!?!?!?!?! Not only that, but the breath that he was emitting smelled like ****!
So, I did what any other low-carbed, 1-week out from show person would do. Every time he breathed heavy in my direction, I breathed right back at him!! I think he might have gotten the hint after the 4th or 5th heavy breath my way.
Morale of the story: Go With the Flow!!! If your diet, etc., are making you crazy as contest diets do, try as hard as you can to go with the flow. I was actually telling this to myself throughout the morning. Hell, it even started in the parking lot!
AFTERNOON TRAINING TODAY…I had a nice little training/cardio session today. I hit Chest, Biceps and a little bit of Hams and Glutes making sure I squeezed each and every rep.
Afterwards, I hit that godforsaken Stairmill for my post-workout cardio. Hopefully my cardio-days are numbered. The way I figure it, the contest is on Saturday, so there can’t be too many more of these sessions left! lol
I even had to be a little careful. My knee seems to not like the constant pounding of the stairs that I’ve been doing for the past numbers of weeks. I think it is finally catching up to me.
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