Rantorcha's AAEFX Training Journal - Road to...
08-17-2010 03:25 PM
4 DAYS OUT…
That all that’s left. 16 weeks has all come down to these last few days.
I woke up this morning before my alarm clock to the sounds of a car being pulled out of its spot by a tow truck in my building (that guy is going to be pissed he didn’t park in a visitor spot!). That was fun. It was ok though because as I was trying to fall back asleep, I was pseudo-dreaming about my posing routine and ended up making some subtle changes to it. I do my best thinking as I am in that half sleep-half awake state. Pretty funny.
I quickly ran to a pen and paper to write it down. If not, I’d forget and it’d be gone forever! Alright, I was up, so I figured I’d start my day a little early. I got my stuff together and hit up my morning cardio…I checked that off my list. I did my normal daily routine and went to work. Pluggin’ away until it was time to train.
Training today was fun, as it was my last training session before the show. It is a bitter/sweet thing since I love training, but that also means that the show is almost here, which is even better.
Not too many changes today. I got my changes a little bit ago from the Mad Scientist – Coach Broser! He truly is the master at this stuff. I like the way things are progressing and after these next couple of days and with his changes, I am REALLY looking forward to seeing how things turn out.
08-18-2010 11:06 AM
3 DAYS OUT.....
I've got some carbs back today, which is always a good thing, but we are starting to shrink-wrap my physique. I did some posing practice of my routine this morning and will be doing some more posing after work today. I'll also be hitting the tanning bed for the last time this afternoon.
Last night I did some salt-free cooking in anticipation of the last couple of days. Cooking always brings me to start thinking about things that I am going to have after the show.
But before I list some of the items I've been thinking about eating, I want to say something here...in print (or on screen)...so I can make myself accountable - not that I'm not always accountable to myself. But I do want to say it here - I WILL NOT TAKE MY WEIGHT HIGHER THAN 195 IN THE OFF-SEASON, AS LONG AS I AM A COMPETITIVE BBer!!!
That said (insert laughter here), here are some things I've been looking forward to...
- I want chocolate cake! I'll probably have some delicious chocolate chip cookies for pump up, so that's out of the way, so choc cake is first on the list.
- I need a good burger & fries from Five Guys!
- Pizza - I haven't had any in so long. I can almost taste the sauce. lol
- Oooo, a Chicken Parm sub. I almost forgot my favorite sandwhich.
- Speaking of sandwiches...this sounds extemely strange, but hey, it's my list! I have dreamed about a strange new type of sandwhich that I'll b emaking next week. I want to make 2 grilled cheese sandwhiches (low carb bread, of course!) in the Foreman Grill-panini-sytle. Then load up one of the already made grilled cheese sandwhiches with ham and then put the 2nd sandwhich on top to make one big ass sandwhich. Then, I'd put that in to the grill and press. MMMMM.
- Cold Stone Creamery
Obviously, I won't have all of these at once!! But, it is a nice starter-list of things I want to taste once the show is over
08-19-2010 01:24 PM
2 DAYS OUT.....
Here are some little tidbits -
- Today I woke up and went through my normal routine, did some posing, and got my stuff together. Step by step...cross off each task each day.
- I have to say, from about the 6-weeks-out mark until about 2-weeks-out time seems to fly by. However, from the 2-weeks out mark until contest day, it seems like time crawls!!!
- I am officially off from work now, so there's one thing I don't need to worry about. I've got pretty much everything ready to go for Saturday.
- I went to the grocery store today to get a few things - a few things for the next couple of days leading up to the show and a few things for post-contest fun! I bought some chocolate chip cookies (which are my favorite dessert/snack). I also bought some trail mix. I don't know why, but I saw it in the store a couple of weeks ago and I can't get them out of my mind! So, I had to get some. I also got a couple of candy bars for pump up. We'll see what I bring, I guess.
- I'll be heading to the Blockbuster soon and renting a couple of funny movies. I figured I could use some comedy relief. I'm thinking about getting 1) Hot Tub Time Machine and 2) She's Just not that into Me. We'll see what I haven't seen yet when I get there.
WISH ME LUCK!
08-23-2010 02:25 PM
Thoughts from Saturday…
Let’s get the business side of things out of the way first. I got 1st place in my weight class, which was great, but wasn’t quite at the level of the guy who won the overall and the Pro Card! I can’t complain because I came in even a tad sharper this time than last (from what people tell me). That is all I can ask for each time I step on stage.
Before I continue I have to mention some things. First and foremost, thanks to my coach and very good friend, Eric for not only training me, but for also keeping my focus throughout prep. I’ve said it before, but I should say again, this was THE HARDEST prep I have ever taken part in…HANDS DOWN! I wasn’t sure I’d get to the level I needed to be, but Eric made sure all of it happened. And, most importantly, it was NATURAL!
I met some great people, including my new friend, Ray. My family was with me, as usual, to share that very memorable day with me.
Feel MUCH better today. No more feeling light headed when I get up from a chair or the couch. I had my fun eating between Saturday night and Sunday, but I am back at a relative diet plan today.
If there was one negative, though, it would be that my girls weren’t with me. This show was on their mother’s time and they were away. It was a bummer not to have them there, but I had on two “silly bands” that my girls gave me. One in the shape of “I Love You” and one in the shape of “XOXO”
Not sure right now. I am going to take the rest of this week (or maybe part of next) to come up with a plan with Eric and see if I can handle yet another contest prep. Last year I dieted from February until early June for one show; then 12 more weeks leading up to November; and this year I’ve already dieted for 16 weeks. Can I go through another 10+ weeks with my birthday, football season and other days mixed in there? We’ll see.
That said, I woke up and did some cardio this morning. Back to training today. Nothing special, just something to get the blood pumping a bit.
08-24-2010 02:47 PM
Yesterday afternoon, I picked up my girls from school and it was so great to see them again! It is also nice (in a strange way) to get back into the normal school schedule.
I was back at it today. Did my 20 minutes of morning cardio and hit the gym this afternoon. I am experimenting with a different kind of split, so today was DELTS & HAMS/GLUTES.
I am planning to hit Delts pretty hard now from all angles, but with a little more weight. Hams/Glutes will be hit with lighter weight, but major squeezing and stretching. We'll see how this plan pans out (and what Coach says about it).
Still not ready to make a decision on the November show.
08-25-2010 02:15 PM
Even though today is my off day, I still decided to wake up and do cardio. I can't say that my diet since this weekend has been perfect. So, given the fact that I want to keep my bf in check - even if I decide not to compete in November - I figured I might want to keep in some cardio while I get rid of some of these cravings.
08-25-2010 04:34 PM
Running with the Big Boys
08-26-2010 02:10 PM
Hey, look who it is!!! Where ya been, kiddo? How has everything been going?
Originally Posted by crader
08-26-2010 02:13 PM
I'm coming right out and admitting it, I haven't been very good food-wise after this show. I have been on my diet pretty much all day, but when I get home, I've been having a cheat meal of sorts. I've tried to mitigate the damage by keeping in some morning cardio, but after the last 4 days, I think I am tone it down a bit as far as the eating goes.
I decided to wake up this morning and increase my cardio to 30 minutes. Also, after my training session today, I decided to do another 20 minutes. I'll be lower my intake overall for the next few days and we'll see where we are then.
I am still contemplating the November show. All of the above is with thoughts of possibly going for it. There is one thing for sure...no matter what the outcome if I do end up doing the show in November, I will absolutely take at least one full year off.
This afternoon I had a nice training session for Triceps and Quads (& Calves) - this is part of a split I am trying this week. Things may change for next week, but it has been interesting so far.
08-27-2010 01:58 PM
I am sure it is diet-related and not taking dieting sleep stuff, but my sleep has been very strange lately. More specifically, I've been HOT! I've literally woken up sweating in the middle of the night and I HATE sweating in bed. And that's with an overhead fan on high! lol Oh well. Things will get back to normal soon. Funny thing, that body physiology!
Just finished my first week back to training. I didn't quite get all out...kept things around 8-10 reps all week. Didn't quite go to failure either. But next week, things change! I've devised my plan and will start on Monday. Even if I don't compete in November, I still want to use this rebound-period and be able to put on a few pounds of muscle right out of the chute.
This morning was another 30 minute cardio session. And this afternoon's training was good too - Chest and Biceps. My biceps were all "blowed" up. lol Then, I felt the need to hit another 15 min stairmill session. Will prob do another small session tonight in anticipation of going out tonight. We'll see.
08-27-2010 03:50 PM
Running with the Big Boys
Hey! Things have been ok. With no computer its been hard to keeep a log here! But I went ahead and started one to keep me motivated.
Originally Posted by rantorcha
How have you been?
08-30-2010 11:18 AM
Glad to see you're back and having fun with us!
Originally Posted by crader
I've been great! I just won my weight class last week and was a close 2nd in the overall. And now I'm thinking about entering the Pro Universe (NGA) in November for my elusive pro card. We'll see I guess.
Everything else is fantastic too! My girls are great and that's pretty much all I care about these days. lol
08-30-2010 02:23 PM
So today was the beginning of my new-found focus on training. I am taking different steps, but in an old way. In other words, I’ll be taking the old PRRS template and modifying it to fit my needs. In an effort to improve some of my weaker areas, I’ll be specifically using one of the PRRS “weeks” for that body part each day.
I’ve come to realize through experience and through sustaining and working through different injuries that for me, not all body parts like each type of PRRS week. For example, I can’t do Power Week for Chest because I have an impingement issue in my shoulder/neck area that gets aggravated each time. So, what you’ll see for a while is me trying my body’s version of PRRS.
Today was the start of that…with Power Back. I’ll be hitting a mini-session of Lats specifically for width on Thursday, so for today it was all encompassing.
My weights weren’t even close to what I normally do, but I was pretty pleased with my workout regardless since I am not taking in any supplements at all the last couple of weeks. (HAVE I MENTIONED THAT I CAN'T WAIT TO START TAKING MY EFX SUPPS AGAIN?!?!)
45/5.5, 35/6, 35/5
T-bar Corner Row
Rev Grip BB Bent Row
275/6+1, 275/6, 275/6
365/6, 385/6, 385/6
240/6, 255/4, 240/5
TRAPS – I have to be careful with traps because tightness in my traps causes me pretty nasty headaches in the couple of days following.
DB Shrug – 105/10, 115/10, 115/10
Hammer Incl Press
(low) 25/14, (mid) 25/15, (high) 25/15
CARDIO – was done for 30 minutes early this morning on the home treadmill
08-30-2010 08:49 PM
Running with the Big Boys
I'm betting you get that pro card!!!!!!!
08-31-2010 03:08 PM
Thanks, C! If I do decide to do the show in November, it will most def be my last shot at a pro card for a while. It will be 4 shows in the last 2 years and I need a mental and physical break. Plus I need a good off-season to put on some size! Thanks again!!!
Originally Posted by crader
08-31-2010 03:15 PM
Holy CRAP am I sore!!! I’m not sure how it happened, but I think I forgot what a true Power Back day felt like…and more specifically, felt like afterwards!
No rest for the weary though, as I woke up this morning (sore as hell…yes, it was worth mentioning again. lol) and went to the gym for cardio – 30 minutes on the Stairmill.
This afternoon, I was back at the gym and ready to hit DELTS & HAMS/GLUTES…
DB Seated Press (4-6)
70/8, 75/4, 75/4
DB Side Laterals (6-10)
45/10, 45/9, 45/9
WG Upright Row (6-8)
Hammer Press – 3 additional heavy sets
HAMS (Rep Range)
Seated Leg Curl (8-10)
SL Deads (6-8) – low back was pretty tight from yesterday
225/12 (too light, but kept going), 275/7, 275/7
I wanted to do a drop set of Lying Leg Curl, but some chick was on there and I didn’t feel like asking to work in. Plus, it was time to go anyway.
Something pretty cool happened to me today and for some reason this has happened to me several times over the course of the last few weeks. (I guess being in relative contest shape will have the effect.) One of the guys I see periodically in the gym came up to me and introduced himself to me. During our brief introduction, he said he has seen me in there a lot and figured it was time to meet me. While he was at it, he gave me a tremendous compliment saying that I look like the muscle-model on those “How to Perform this Exercise” sheet on the machines. Not a bad way to make someone feel good about themselves and their hard work. I thanked him profusely.
09-02-2010 02:03 PM
I usually dread my off day (even though I still woke up and did cardio!), but after the last 2 training days of mostly Power training, my body soaked up any and all of the rest it could take in! I was so sore the last couple of days that it physically made me tired and sleepy. I’m not sure if I could’ve training yesterday if I had to. Not to mention, the last couple of nights of sitting on my couch with the girls, I’ve fallen right to sleep…at 7:30! And, last night was the first night in a while that my alarm clock actually had to do its job by waking me up.
I’m not complaining! I’m simply mentioning how great this week has been! lol
Anyway, after clearing the cobwebs, it was back on the treadmill this morning. And this afternoon, I hit up the gym for some more hell on my body.
Mini-BACK (Width) – (Power)
WG Pulldowns – I’m a long way away from my strongest, but I did try to power the weight up and squeeze at the same time…not easy
Rev Grip Pulldowns
EZ bar Stiff-arm Pulldowns
EZ bar Overhead Ext
EZ Bar Pushdown
170/7, 180/6, 180/4
Smith Rack CG Press
BICEPS (Rep Range) – biceps still pretty sore fro back day on Monday, so I did a couple less sets than normal.
DB Hammer Curl
90 degree Preacher
09-03-2010 02:11 PM
I have been looking forward to tomorrow for a few weeks now. For what you ask…after a few weeks of not using any supplements whatsoever, I get to start back up again with all of my EFX supplements!! I can’t even tell you how excited I am. As I have a small rebound from my show, I know that my drug-free, but potent, yummie-tasting goodies will give me a nice little push forward.
But that’s tomorrow! Today started out as usual with some cardio – just maintaining for now as I am still deciding whether to do that damn November show!
Here was today’s training. Not too impressive on the weights by any means, but give me a little time and they’ll be back up again!
Incl Smith Press
215/6, 215/4-1/2, 215/4-1/2
Incl DB Press
90/5, 85/5, 85/5..drop..65/6
Incl DB Flyes
Mini-DELTS (Rep Range)
Rack Smith Delt Press
175/4-1/2, 165/5+neg, 155/8-1/2..drop..135/7 + 2 half reps
Power Partial-Side Laterals
1st set - 55/8..50/8..40/8..30/8
2nd set - 55/8..50/8..40/8..30/8
Rev Pec Dec
Now I get to have a little fun. For the first time in about 4+ months, I am planning to go out and have a night out. Nothing too crazy, but it’ll be good for my mind to stretch my legs a bit in that respect.
09-03-2010 02:26 PM
Running with the Big Boys
Have a fun night out! It sounds like you deserve it!
09-07-2010 04:00 PM
I certainly do deserve it! AND I DID have fun!! It's been a long time comin'.
Originally Posted by crader
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