Rantorcha's AAEFX Training Journal - Road to...
09-07-2010 04:03 PM
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…
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
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!
“Diagonal” One-Leg Press
09-07-2010 08:40 PM
Running with the Big Boys
I'm glad you had a good weekend, it sounds like it was something you really needed and deserved! Good workouts as well!
09-08-2010 12:23 PM
Originally Posted by crader
09-08-2010 12:26 PM
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.
09-09-2010 02:14 PM
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…
Hack Squats – these felt way heavier than I remember! haha
4plts each/12, 4plts each/10, 4plts each/10
Walking Lunges ss/ Leg Ext
Leg Ext ss/ Sissy Squat
130/10 (super slow) – 25/5..drop..0/3
Horizontal D-bar Pulldown
240/9, 255/6, 240/9
3 sets of v-ups
09-10-2010 03:05 PM
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.
Incl DB Press
95/4, 90/6, 90/4..drop..75/5
Decl Hammer Press
90each side/10+5 ½ reps
90each side/8+5 ½ reps
90each side/8+5 ½ reps
Behind-neck Smith Presses
135/11, 145/7, 135/??
Power Partial Side 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
09-13-2010 03:43 PM
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.
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
DB Shrug (16-20, 13-15, 10-12)
100/20, 120/15, 120/13
25/20, 25/15, 25/13
Incline Hammer Press (13-15, 10-12, 7-9)
90each side/15, 115each/8-1/2, 115each/7
Extra Back exercise since I had time…
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.
09-14-2010 03:31 PM
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.
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)
DB Side Laterals (13-15)
SL Deads (7-9)
Lying Leg Curl (10-12)
125/5 (too heavy after SLDs), 95/11+1, 95/10 (barely)
“Hoist” machine Seated Leg Curl
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.
09-15-2010 02:46 PM
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.
09-15-2010 02:48 PM
Running with the Big Boys
Sounds like you will be bring home first place in Nov!!!!
09-16-2010 03:47 PM
Thanks, C! I'm throwing everything INCLUDING the kitchen sink into this one! lol
Originally Posted by crader
09-16-2010 03:48 PM
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!
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)
WG Pulldown (16-20 done as dropset)
180/8…150/6…120/7 – 21 total
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
Smith CG Press (7-9)
Flat Lying Tricep Ext (10-12)
85/12, 85/10+1, 85/10..drop..65/6
EZ bar Pushdowns
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.
09-17-2010 10:57 AM
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.
09-17-2010 11:35 AM
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!
09-20-2010 02:24 PM
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.
+35/8, +35/7+1, +35/7..drop..bw/6
Rev Grip Bent Row
110/20, 120/15, 120/15+2
Now, it’s all about recovery!
09-21-2010 03:47 PM
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…
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
Single-leg Leg Curl
45/12+1, 50/10+1, last set…2-Leg – 100/10..drop..75/5
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!
09-22-2010 03:16 PM
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.
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
CG (V-bar) 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
90/10 each arm
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
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!
09-23-2010 03:38 PM
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.
09-27-2010 04:14 PM
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!
-/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
DB Shrugs – 120/15, 120/15, 120/13
Incl Hammer (6/1/X)
90each side/10, 90each side/8
Incl Flye (2/4/X)
Cable Crossover (1/0/1)
Hyperextensions – 20/25, 20/20, 20/15…drop..-/8
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.
09-28-2010 04:41 PM
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…
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!!
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.
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