Rantorcha's AAEFX Training Journal - Road to...

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    Telling it like it is…sometimes it isn’t easy to do this. However, I consider it a must if you are going to keep a journal. Suffice it to say that I didn’t have a very good day yesterday when it came to my diet. It was one day and I am still 11+ weeks out so I am not going to die! But, the extra cashews I had yesterday with Meal 4 made me really mad. THAT isn’t me! Not sure what’s going on with me, but I’ve GOT to get my head right. My determination and desire will pull me through to my final destination…that I promise you.

    With that, I decided to punish myself with a hellacious Back workout! If you are squeamish, I suggest moving away from the computer screen now before you continue reading! Lol

    LATS/LOW BACK
    Weighted Chins – 3 sets with decreasing weight/higher reps
    Rev Grip BB Row – really focused on squeezing the back – 2 sets for 15 and 13 reps
    Corner T-bar Row – 3 kick ass sets, decreasing weight/higher reps...major mid back pump
    Rev Grip Pulldowns – 2 high rep sets. I started doing these again last week and I fell in love with them. GREAT lat-feeling
    Floor Deadlifts – 315/12, 365/9 granted, I didn’t set any PR or anything. But having not done these for a couple of weeks, my lower back already being sore from leg day, and doing these at the end of a pretty stout back workout, I was pretty pleased with my weight/reps here. And my back is REALLY pissed at me right now!!!

    TRAPS/REAR DELTS
    Behind back BB Shrug – 2 sets of 20 and 18 reps
    Alt sets – Bent Rear Delt Laterals w/ DB Shrug…(rear delt) 20/18; (shrug) 110/12; (rear delt) 20/13
    I am totally fried at this point!

    CARDIO – 20 minutes of grueling cardio on the Stairmill. THIS was not easy. It got so bad that when I was done, I was seriously light-headed as hell! What a great way to start the day, ain’t it?!

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    I had a great end to the week last week. Although I didn't post my workouts, rest assured that it was strong & intense!

    So, check this out...
    on Friday my friend (who's wife was out of town) told me that I HAD to go out with him on Friday night. So, a couple of friends of mine, me, the girl I am dating and a couple of her friends all went out to a small club/cigar bar in my area. And while everyone was drinking, I decided to only dance my ass off (GREAT cardio!) and smoke a nice Arturo Fuente cigar. We were out until 2am! Now, I certainly don't recommend this for too many people leading up to a show, but it was a great night out. I almost needed it! I was tired as hell from it the next couple of days, but I am making sure to get some rest the last couple of days.

    SUNDAY - TRAIN WITH THE GURU!!!
    On Sunday, I was lucky enough to hang and train with our resident guru & Natural Freak , Eric, at his apartment complex. We did Shock Week Chest together and while he hit delts, I hit my Mini-Lats routine. Suffice it to say, that I was DONE after this workout. We made sure that each of us left nothing at the gym. I read Eric's EFX Blog on the EFX site and he said he took a nap afterwards. And I must say, as soon as I got home, I took a nice nap too!

    MONDAY - Cardio only - 30 minutes on Stairmill
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    [QUOTE=rantorcha;2097583]

    As for what show I am doing, if you remember, it is the NGA show in Coral Springs that you told me you were MCing.
    QUOTE]

    I thought so. There is another show in Miami the same day, the 2009 FAME North American Pro Am Championships. I was originally going to compete in this Pro show on November 7th and MC the NGA show on November 14, but the NGA show moved back a week to the 7th, so I will skip competiting at the FAME show and MC at the NGA.
    •   
       

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    Quick update!!

    Tuesday - did this in the morning...
    DELTS
    Side Laterals...
    1 single set - 20 reps
    Drop set (2) - 15 & 10 reps, respectively
    Triple drop (3) - 30 reps total

    Hammer Delt Press...
    Drop set (2)
    Triple Drop set (3)

    Rev Pec Dec...
    2 straight sets
    1 set ss/ with Cable Upright Row

    Mini-TRIs
    Cable Overhead Lean-Frwd Ext
    ss/ Body-over-bar Pushdowns - (2) supersets

    CALVES
    Free Motion Calf Press
    ss/ Seated Press - (2) supersets

    GLUTES/HAMS
    Floor Rev Lying Leg Curl (ala Kai Greene) - 2 sets
    ---last set superset with Lying Leg Curl
    Abduction Machine - 2 sets 35 & 30 reps, respectively

    CARDIO
    20 minutes on Stairmill


    WEDNESDAY -
    CARDIO-only day
    30 minutes on Home Treadmill

    Last week on Wed I had a pretty bad day with my diet. Hunger is a bitch! lol Today I MUST maintain the right frame of mind to keep my diet in order. With a little over 9 weeks to go, there is no more room for error.
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    Boys and girls...I did it! I thoroughly thrashed my back in every way, shape and form. I NEED A NAP!! No, seriously...I do. lol

    I went in with an insane mindset this afternoon. There is something primal about working out in the afternoon (lunch time). I'm alive...I spend the morning gearing up for my workout and it blows by pretty quickly. So, anyway, I was ready to rock. And here is how it all went...

    LATS
    Pullups - 13; 10 reps
    ss/ Rev Grip Pulldowns - 9; 9 reps
    started the major width construction with these and they did not disappoint.
    Floor Deadlifts (dropsets) - these pretty much made me want to ralph! And I was closer to ralphing today that I have been in quite some time!
    365/8...275/6
    325/11...275/5
    High Cable Seated Row (used EZ bar ext..couldn't find wide-D-bar)
    ss/ Stiff Arm Pulldowns (used Str8 bar..couldn't find rope!)
    2 sets each
    One arm row - was gpoing to be a dropset, but I got a pinch in my trap, so I only did one straight set - 110/10

    Mini-Chest
    Incl Hammer Press ss/ Pullovers - 2 insane supersets!
    Chest Press Machine - 1 drop set

    I feel bigger today than ever! I am looking forward to tomorrow to see what I weigh in at. Last week I actually giained a pound. Don't know what that's about. Could these EFX products be helping me grow into this show?!?! Well, if you saw what I looked like before and after...you might say YES!
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    alrighty man i'm jumping on. i don't really have time to catch up on everything but i'll be following along from here on out
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    Another week of hardcore training is in the books! It wasn't my best day, but it certainly wasn't my worst either. I did make sure to take things to the edge, but I might be a tad on the tired side. I woke up not fully refreshed for some reason. My sleep has been kind of weird lately...not sure why.

    Anyway, I started out my day with a nice 20 minute cardio session first thing in the morning...after my EFX supps of course!
    Nytric EFX Pro
    LBA Pro
    CMZ
    L-Carnatine
    Lean Fix
    Today I went to the gym and did cardio on the Stairmill since my girls weren't with me last night.

    In the afternoon, it was time to destroy arms and throw in a mini-side delts session for fun. My split is divided into two weeks now. My 2nd week split is WAY more fun because a) I get to hit needed bodyparts more than once, and b) I don't have to do legs! WOO HOO! (Although I do sneak in a couple of sets) And this week is my double-up-week. It's fun when it gets here, but sad when it's over. lol

    Here is today's adventure...
    TRICEPS
    Smith CG Press (Eric Broser version) - 2 drop sets...Eric taught me a variation to this exercise that I tried for the first time today. It'll take some practice to master, but my tris were kickin'!
    Overhead EZ bar Ext ss/ Pushdowns (body-over-bar) - 2 sets each

    BICEPS
    DB Curl ss/ Hammer Curl - 2 sets each
    Lying on Floor-Top Cable Curl - dropset...if you've never tried these, I highly recommend it. MAJOR pump and peak to Bis!!!

    SIDE DELTS
    Side Laterals ss/ Cable Upright Row

    ABS
    V-ups - 4 sets
    last set done as superset with Decl Bench Crunch
    Twists

    A nice way to finish the week, I must say. Tonight, my plan is to go pick up my girls from school; since I promised, I need to stop by McD's for them; get a movie going; put them to bed...put MYSELF to bed shortly thereafter! I AM TIRED!!!
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    As everyone who reads my journal know, I HAVE to be honest when it comes to my entries. This not only shows that I persevere when times are good and shows that I am at times a mere mortal in not-so-good times. This past weekend was a little rough for me. And, I am officially 10 weeks out as of this past Saturday, so I realize it is only going to get harder!!

    I had my girls this weekend, and although they are the most fun thing I have in my life, they also take a lot of energy to keep up with. Add to the fact that having a 2-year old can be trying at times, and you’ve got yourself a pretty thick dose of “tired”!! For the most part, I was able to keep up, but I will confess that I had a couple of momentary breakdowns – not in anything else but my diet.

    This is SO unlike me and I am not sure what it is!! I have always been of the mindset that once I flip that switch there is NOTHING that can make me waver. Is it the possible stress of going through a divorce situation; is it trying to be everything to my kids and then some; is it dieting for 16 weeks for my first show and then only having a 2 month reprieve before starting another contest diet?

    I am in decent shape already, and it isn’t as if I ate a bad of M&Ms or anything like that. Regardless, with 10 weeks out and me looking for my pro card, there is very little, if any, room for error. I want to be at my all-time best and I WILL NOT DO THE SHOW at anything less. Therefore, if I can’t get my mind “right” and have NO MORE issues with my diet, then I may have to back out of this show. I will not do a show just to do a show. On the contrary!! The only reason I am even considering doing this show is because I feel I started at a point where I CAN bring it down to possible Pro level.

    But, I can’t be looking at things that far in advance. I am going to take it day by day. Today I will be perfect and we’ll see how tomorrow goes.

    This morning, I woke up, got my shorts and shoes on and, after my morning EFX supps, hit the home-treadmill for 20 minutes.

    TRAINING – this afternoon!
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    68 DAYS TO GO!!!

    My "New Beginning" began at about 11:45am today. This was my lunch-time training session and it was as intense as it could get. I figured it out and with today’s training session included, I had roughly 36 hardcore training sessions before the big day. I can safely say that I gave my all today and look forward to tomorrow.

    CHEST
    Incl DB Press (Hands Angled)
    85/9, 85/8, 80/9 – went pretty slow, held at the bottom for 1-count, and pressed thru to crush the contraction.
    Star Trac Machine Press – 2 sets with the 2nd set as a dropset
    DB Pullover – 2 sets
    Incl Hammer Press – absolutely thrashed my chest giving it everything I had

    ABS
    Normally I do delts after chest, but since I had Abs on deck and couldn’t lift my arms right away, I decided to do Abs first. Lol
    Lying Leg Lifts ss/ Top Cable Side Crunch – 2 sets each

    DELTS
    WG Cable Upright Row – 2 higher-rep sets
    DB Press – 2 sets with last set being a dropset
    60/12 (too light), 70/9...50/3
    Side Laterals – I seriously ripped up my delts to the point where I honestly couldn’t feel my shoulders! It was so bad that as I left the gym, I had a very hard time carrying my gym bag back to my car…even after stretching.
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    The assault on myself continued today with my biweekly leg session. And just because I am only doing quads every two weeks, doesn’t mean I am giving them a rest by any means. Not only am I already doing daily cardio sessions, but when it is time to do legs, I am thrashing them into submission. There were actually a few times today that I was on the floor (literally, on the floor) trying to catch my breath before I could get up. And a few other times, where I was SURE I wasn’t going to keep down my pre-workout shake. And it was actually fun! There you have it…that’s the masochistic side of bodybuilding for ya! lol

    HAMS/GLUTES
    Lying Leg Curl ss/ Glute Crunch – 2 sets each. This ham exercise with a glute superset has become one of my favorites. I do a standard set of leg curls…then, when I can’t do any more I drop the weight in half, prop my torso up a bit and proceed to curl way. On the second half, I lift my knees up and crunch my glutes. KILLER STUFF!

    Seated Leg Curl ss/ Floor Rev Leg Curl (ala Kai) – got 2 greats sets each on these as well

    Stiff Leg Deads – got 13 reps each on both sets. Got a great stretch.

    QUADS
    Leg Ext – 3 sets of 15, 15, and 13 respectively! MAJOR quad pump and went past failure (if that’s possible) on each set, but especially the last one.

    Walking Lunges – 100 pound barbell…30 steps each on both sets. On the last set, I had to do a little rest/pause action for the last few reps.

    Single-Leg Leg Press Machine (sitting diagonally) – 2 higher rep sets. These pretty much knocked me out!

    CARDIO – since I could barely move at this point, I decided to do cardio before calves. I TRIED to do the Stairmill, but after only 3 minutes, I realized it wasn’t going to happen today! So, I finished the remaining 17 minutes of my 20 required minutes on the treadmill.

    CALVES
    Leg Press Raises – 3 sets total (20, 19, & 17 reps)

    Seated Raises – 1 straight set and 1-triple dropset
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    good stuff man. (am i missing out on the weights or is there something going on i've missed?)
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    Man, what a ****ty night last night. I did not sleep well at all - I couldn't get comfortable, I was tossing and turning, I woke up with a headache, AND to make matters worse, I woke up at 4:30am!!! UGH!! I ended up actually getting up at 5:15ish, getting dressed, had my morning EFX Supps...

    Nytric EFX Pro
    Kre-Alkalyn Pro
    LBA Pro
    Cell Rush
    CMZ

    ...and after throwing back some advil for the pounding headache, I went to the gym for my cardio session.

    CARDIO - 35 minutes...all on the Stairmill

    I went back home and had my egg whites and Ezekiel pasta (that's a new item). The rest of the day is devoted to maintaining my diet on course and getting my girls tonight. I love getting my girls...they bring some amazing enjoyment to my life!
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    Quote Originally Posted by natty texan View Post
    good stuff man. (am i missing out on the weights or is there something going on i've missed?)
    Thanks, Tex. Not sure what you mean by the "weights" thing. Did you mean what I used for weights? If so, that's done on purpose. Before when I kept a training journal, I used to list my weights. But, I realized that I kept using weights "for my journal" instead of using a weight that would be effective for me in my goals. From that point on, I'll list my weights sometimes, but for the most part, I don't want to fall in that trap anymore.

    Besides, when I'm on stage, the judges don't stop the show to ask how much ya bench or deadlift!
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    Quote Originally Posted by rantorcha View Post
    Thanks, Tex. Not sure what you mean by the "weights" thing. Did you mean what I used for weights? If so, that's done on purpose. Before when I kept a training journal, I used to list my weights. But, I realized that I kept using weights "for my journal" instead of using a weight that would be effective for me in my goals. From that point on, I'll list my weights sometimes, but for the most part, I don't want to fall in that trap anymore.

    Besides, when I'm on stage, the judges don't stop the show to ask how much ya bench or deadlift!
    hahaha niceeee i like it. i guess i'm a little too poundage conscious from football...habit i need to break? idk...i'll give it a thought
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    tried to rep you for that but it won't let me
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    Quote Originally Posted by natty texan View Post
    tried to rep you for that but it won't let me
    Thanks, but don't sweat it, Tex. It's the thought that counts. lol
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    It's obviously been a while since I was able to post. It isn't that I haven't been working hard, though. Work has been pretty busy and the personal life has been filled with little pot holes here and there. Needless to say, the mental energy I've exhausted has been rather intense. But, in no way does this deter me from my focus and goal of becoming an AAEFX & PRRS Warrior with a Pro Card.

    Things are moving along nicely, I think, but I also think it's time to take things up a notch. I read an article from Skip LaCour once that I always remember..."No matter how hard you've worked, you can ALWAYS work harder than the last time." That has been my drive each time I set foot in the gym for training and/or cardio and with each meal.

    Over the weekend, I got my changes and I had some drops in carbs and a little increase in cardio. Nothing I can't handle, but I was sad to see them adjusted nonetheless. lol

    Sunday I had the luxury of training with Eric again - which is always not only fun, but also pretty inspiring. If you ever have the chance to train with Broser, you always leave with an extra sense of focus, drive and determination. After my eval, I think we are both somewhat pleased with how things are rolling. Like I said, it's time to step it up even more now, though.

    Yesterday was Delts and Mini-Tris day, which I seriously blasted hardcore! And today is a non-training day, so my focus is my morning cardio (which is done!) and my meals. Only 8 1/2 weeks to go!
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    Woke up this morning and since I had my girls, I did my morning cardio at home on the treadmill. It was a nice brisk pace and I actually felt pretty good. For some reason, mornings have been pretty weird for me. I’ve felt pretty weak and lightheaded and I am not sure why. But, by about 930-ish, I am ok.

    Training---
    Boys and girls! Today was an insane day at the gym today. I can’t even begin to tell you the level of bile and venom I spewed. Here is how it all went down.

    LATS
    Chinups –
    -/13+1, 25/8, 25/6+1..drop..-/3 (very strict with a hold at the top for 1-sec)
    Corner T-bar Row –
    4 plts/13+1, 4 plts+25/8+1
    Smith Rack Deads –
    315/10 (too light), 405/12, 455/7
    One-arm Hammer Row –
    3plts+25/12; 3plts+25/10
    Rev Grip Hammer – higher rep sets

    Mini-Chest
    Smith Incline Press
    135/15, 185/10, 225/6+1 (hold at the bottom for 1-sec, squeeze at the top)
    Incl Hammer – triple drop set
    95each side/10..drop..70each/6..drop..45each/7

    ABS
    V-ups ss/ Decl Bench Crunch – 2 sets each
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    Quick update...

    Friday
    After doing Cardio in the morning at the gym on the Stairmill, I hit my Calves as well. I knew I wasn't going to have time during my training in the afternoon, so I did them after cardio.

    I really pushed the limits on my arms on Friday. I even threw in some side delt work and was sore all weekend.

    TRICEPS
    Body-over-bar Pushdowns
    190/17, 200+45/12, 200+45/11
    (did the whole stack, plus added a plate)
    Overhead EZ bar Pushdowns
    95/11, 95/9
    Lying Tri Ext
    95/6+neg, 95/6+neg

    BICEPS
    Low Cable Curl
    170/10, 170/9
    Incl Seated Curl
    40/8, 40/8
    Lying Top Cable Curl
    150/8+2, 130/10+2

    Mini-DELTS
    Barbell Upright Row
    105/9
    105/9..drop..85/6..drop..65/9
    DB Side Laterals
    35/17, 30/17, 25/18

    Saturday
    40 minutes of Cardio on the Treadmill at home

    Sunday
    40 minutes of Cardio on the Treadmill at home

    Monday
    20 minutes of Cardio on the Treadmill at home
    Training in the afternoon
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    Today’s training fan-freakin’-tastic! I decided to hit a Power Week this week to keep up with my PRRS Training. For a while, I’ve tried to stay away from a Power week because the sheer intensity of the heavy weights put a ton of strain on my neck. Plus, I’d be too worried about the weights and not enough emphasis on the muscle being worked. I needed to go back to basics with respect to what weight I used.

    But, after watching some of the “Road to the Olympia” videos on MD.com, I decided to give Power Week the ole college try again to see how it went. So far, things are going well!

    CHEST
    Incl DB Press (hands angled slightly inward for emphasis on inner/upper chest) – 3 sets
    Smith Incl Press – 2 sets
    DB Pullover – used 105s for 2 sets
    Wghtd Dips – 45/8+1, 60/7+1 I was pretty pleased with how easily I was able to use this weight.

    FRONT/SIDE DELTS
    Smith Press – 2 solid sets
    BB Upright Row – 2 very intense sets. Actually, the first set I surprised myself going for 12 reps!
    Side Laterals – this was the only exercise that I didn’t go Power on.

    ABS
    V-ups – 3 sets

    I will say that as soon as I was done with my last set of side laterals, I stretched for a good 2 minutes. And STILL, when I went to pick up my bag and leave, I could barely carry it. I had to keep switching hands. And if you asked me to raise my hands over my head right now….not gonna happen. lol
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    This morning since I have my girls all week, as usual, I hit Cardio at home on the treadmill for 20 minutes. It actually went pretty fast...which is all due to the Monday Night Football highlights on ESPN this morning. It's the mid-week 40-minute session with barely any sports that's a killer! lol

    This afternoon, it was time...time to hit legs. If you follow my journal, you'll know I am ok with my legs and only train them once every two weeks. For my last show, my legs were thick, but not as cut as I would have liked. Eric and I think that has to do with my legs being over worked - hard weekly workouts and tons of cardio. Plus, I think my legs can and sometimes do overpower the rest of my physique, so we are trying this out to see how it goes. As of now, so far so good. I guess we'll know for sure in 8 weeks!!!

    So, after not training legs for two weeks, usually I am pretty psyched. But, for some reason, today I just wasn't feelin' it. True to form - as I discussed yesterday - when I do "Power Week" I tend to have neck and shoulder issues. My neck really stiffened up this morning. MOTHER!!! And, my heart just wasn't into training today, which has been VERY unlike me for quite some time.

    But, I knew what was at stake...a shot at a Pro Card. So, I kept shaking off any negative feelings and pushed forward as hard as I could. By set #2, it was ON! I can't say it was my best leg workout ever, but I can say that I left everything I had back at the gym. By the end of it, as I was stretching, I could have dropped dead right there on the floor (figuratively of course).

    I know that this is Power Week, but Power Week doesn't agree with me and my legs. In Spanish, we say "no me combiene", which essentially means, it's no good for me. lol So, I decided to do things in a quick manner and hit it Shock-style.

    Anyway, here is how it went...
    QUADS/HAMS
    Hack Squats ss/ Rev Hack Squats - 2 sets of this sh*t!
    Leg Press ss/ Stiff Leg Deads - 3 sets of these mother f*ckers!
    Leg Curl ss/ Leg Ext - 2 crazy ass sets of super-squeezing. At this point I wanted to die...but still had glutes and calves to do!

    GLUTES
    Rev Leg Curl (On Floor) ss/ Abduction Machine - 2 sets of 15 for the Rev Leg Curls and 2 sets of 25 reps on the Abduct Mach

    CALVES
    Leg Press - 2 sets (20 and 16 reps, respectively). Prob could've stopped at about 13 or 14, but kept going until I wanted to die!
    Seated Calf - 2 sets 135/13, 135/12

    OK!! TIME TO GO HOME (oh, crap. I still have to work the rest of the day.) DAMN!!!!
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    Very nice work!
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    well i was trying to rep both you and crader but my reps aren't working

    so in theory reps, good work, and hi crader it's been awhile
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    Quote Originally Posted by natty texan View Post
    well i was trying to rep both you and crader but my reps aren't working

    so in theory reps, good work, and hi crader it's been awhile
    LOL hi Tex!!
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    Quote Originally Posted by crader View Post
    Very nice work!
    Thanks, crader! Coming from you, that's quite a compliment.
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    Quote Originally Posted by natty texan View Post
    well i was trying to rep both you and crader but my reps aren't working

    so in theory reps, good work, and hi crader it's been awhile
    There you are, Tex!! Glad to see you again. And I'm glad to see you and crader can meet in my journal. lol
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    So, yesterday I did my morning cardio as I usually do. CARDIO - 20 minutes on my home Treadmill. Got dressed for work and off I went. At about 930, I got a call that put my noon-time workout in jeopardy. Getting ready for a show is hard enough, but when a monkey wrench is thrown into your plan, it can shake you up a bit - just ask Eric!

    Well, I was able to get in an abbreviated workout and only completed Power Lats. Traps, Rear Delts and Abs will have to be worked out between today and tomorrow somehow. I'll get it done!

    Here's yesterday's kick ass workout! Even though it's Power Week, I am using Power week rep ranges (or at least trying to) with Rep Range tempos.

    LATS
    WG Pulldowns 210/8, 225/6, 210/8
    Smith Machine Rack Deads (to Knee) - 425/10, 425/12, 455/7
    Rev Grip BB Row - Smith Mach - 225/10, 255/10+1, 275/8+1
    Underhand Pulldown - 195/10, 225/7
    Rope Stiff-arm Pulldowns - did these more as rep range b/w 8-12 reps

    That's it in a nutshell. Immediately after this one I needed to get in my AAEFX Kre-Generator/NF Pro Whey post workout shake as well as my LG5 (Glutamine).

    After resting and hanging out with my girls in the evening, I enjoyed THOROUGHLY the ass kicking The U gave the bumble bees. lol

    This morning, I woke up and did my usual 20 minutes of CARDIO again on the home Treadmill.

    This aftenroon - off to train arms, calves and try to get in the stuff I missed yesterday. I'll keep you posted.
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    Good luck!
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    Quote Originally Posted by crader View Post
    Good luck!
    Thanks! I really appreciate it.
  30. New Member
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    Really quick afternoon update…
    Holy shiz! Did I tear it up this afternoon! My arms will be very sore tomorrow as my back already is from yesterday. It was “ON” today. I went in with “that mindset”…the zone, as some call it. I have been hearing & watching more and more of Kai’s trainer’s philosophies (Oscar Ardon). His “power of the mind” stuff is something I marvel at for some reason. It talks to me. It sounds a little hokey, but I guess you can call me hokey.

    Now, as for my workout, here it goes…remember, this was the last day of my Power Week and most likely my last Power week of this prep. I know this seems like I packed in a bunch, but my rest periods were minimal.

    BICEPS
    Barbell Curl – 2 heavy sets
    DB Curl – 2 sets
    90 degree Preacher Curl – 2 sets

    TRICEPS
    Smith CG Press (Broser-style) – 2 strong sets
    Incl Lying Tri Ext – 2 sets
    Body-over-bar Pushdowns – entire stack 13 reps and 11 reps
    Dip Machine

    TRAPS
    DB Shrug – 3 strong sets. Did these back to back…bent over 45 degrees and focused on mid traps

    ABS
    Did some V-ups, Decl Bench Crunch and twists

    REAR DELTS
    Top Cable Rev Cross – 3 sets, very little rest

    CALVES
    Seated Calf – 3 sets
    Free Motion Press – Triple drop sets
  31. New Member
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    7 WEEKS TO GO!!! And with each passing day, each passing hour, minute, training session, set and rep, I am gearing up for the fight of my life. November 7th - Coral Springs, FL!

    I'm not sure how I'll look on that day, but I will say that right now I am in better condition than at any point prepping for my last show...and I am looking to be at my all-time best come that Saturday.

    I had the luxury of being able to train with The Master, The ONE, our Yoda on Sunday. We did some chest, etc. And, not only was it a great training session, but he was able to eval me prior to training (pre-pump or anything) and he said I was on track. We still have a long way to go, but I feel decent where we are at right now. As I usually say, we'll see how it goes...

    SUNDAY TRAINING WITH ERIC
    CHEST
    Rack Incl Smith Press (done as drop set) - 2 sets
    Flat Smith Press (done to the neck) ss/ Dips - 2 sets each
    Incl DB Flye ss/ DB Pullover - 1 set each

    Mini-LATS - all of these done in the 13-15 rep range. Not necessarily on purpose, but I felt so good, I kept going...not stopping after a prescribed number of reps.
    One Arm DB Row - 2 straight sets
    Smith Rev Grip BB Row - 2 straight sets
    Side Lat Pulldown Machine - 2 straight sets

    ABS
    V-ups ss/ Cable Crunch
    Twists

    CARDIO - done after training on Treadmill

    MONDAY
    CARDIO only - done on Home Treadmill
    Since I trained yesterday, I am treating today as a rest day. Back at it again tomorrow and I can't wait!
  32. New Member
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    So, today was a training day to remember. But first, I woke up with a pretty decent-sized headache. Actually, it started last night before I hit the sack. These headaches usually go away during my sleep. Don't know why, but this one lingered all night long and into the morning. I always try not to take any medicine, but today I had to! I took some ibuprofen and hit CARDIO at the gym today on the Stairmill. I love to hate & hate to love that thing!! But, I am sure the results will show come November.

    By the afternoon, I wasn't feeling all that great either. Actually, I felt a little run down. But, as I have been lucky enough to feel during these last couple of months, once I take my EFX supps, then 30 minutes later my pre-w/o shake and set foot in the gym, a switch gets turned on. And to add to the motivation, I've been checking out a few minutes of the pre-Olympia footage from Branch, Wolf and Kai.

    On a side note, I don't know why, but there is something about watching & listening to Kai & Oscar that speaks to me. I watched every one of Kai's Arnold "video journal" entries and was in awe. I have picked so many different training techniques - most notably his passion to go above and beyond any limitations of rep scheme. And I am incorporating them today!

    So, like I said at the beginning, this one was one to remember!

    DELTS
    Life Fitness Delt Press Machine ss/ Standing Side Laterals
    120/12..32.5/14
    120/11..32.5/12.5
    110/11..32.5/13
    Alt Hammer-grip DB Front Raises ss/ Seated Side Laterals
    25/10each...25/12
    20/13each...25/13 (Fr Raises done really slow, controlled and squeezed at the top)
    Upright Cable Row (Narrow grip) ss/ Rev Pec Dec - 2 sets each
    AND........................DON E!!!!! SHEESH!

    Mini-TRIs
    Body-over-bar Pushdown (triple drop)
    200-stack + 2-25s/11..drop..200+25/4..drop..200/6
    Incl Tri Ext ss/ Bench Dips
    95/10...16 reps
    Rev One-arm Pushdowns ss/ Bench Dips
    17.5/15...14 reps

    CALVES
    Leg Press Raises - 2-triple drop sets
    6plts each/20...5ea/12...4ea/16
    6plts each/16...5ea/14...4ea/15
    Walking would be a serious challenge after these.

    Another fantastic workout in the books. If I didn't grow at least a little after this one, then there is no hope! Lol
  33. New Member
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    Every couple of weeks, and sometimes every couple of days, I find myself rededicating myself to my mission. I don’t find myself dropping off in terms of intensity or anything like that, but every few days/weeks, I feel that I need to focus that much more to what I am doing. Sometimes, eating the same things every day, the same supps every day, the same everything every day, you could tend to get a little robotic. So, last night I refocused my outlook. At different places in my apartment, I taped notes around my house.

    I am also going to stop looking in the mirror for a little while! lol I am pretty much not wanting to constantly critique myself. I am going to start wearing big, baggy shirts and try to only see my progress after a few days, at least.

    This mental aspect of my prep usually comes on days that I am not scheduled to train. haha So, obviously today is a cardio-only day!!

    CARDIO – 45 minutes on the home treadmill
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    I can completely sympathise with the same food and same supps rut. It can get really old to do the same things every single day with nothing new to look forward too. Props to you for finding a way to stay motivated to the end goal.
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    Quote Originally Posted by crader View Post
    I can completely sympathise with the same food and same supps rut. It can get really old to do the same things every single day with nothing new to look forward too. Props to you for finding a way to stay motivated to the end goal.
    Thanks, crader! I really appreciate the support. It's nice to see I'm not alone soemtimes. lol
  36. New Member
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    This morning started out a little rough. I woke up at 5am, but my alarm wasn't set to go off until 5:50am. Of course, i couldn't go back to sleep, so I said, "F-ck it!" and I got up to do my morning cardio.

    CARDIO - 1st thing in the morning. And it was almost as easy as pie. With a little more than 6 weeks left and cardio on training days coming so easy at this stage makes me nervous! I AM NOT complaining, that's for sure.

    Needless to say, I was a tad tired by about midday, but that was training time and I needed to get up for my back day. Back is an area I have really been busting ass on to improve in terms of width. Hopefully I have done that, but with 6+ more weeks to go, now is no time to back off.

    LATS
    Wghtd Chins - 2 drop sets. Held contraction at the top for 1-sec. 2nd dropset was less total reps, but double the effort to get there. Even used rest/pause on the drop.
    High Cable Seated Row - 2 really nice dropsets of this one
    Hammer...
    - High Row ss/ Rev Pulldown - 1 supserset
    - Rev Pulldown ss/ High Row - 1 supserset
    Hyperextensions - triple drop
    2-25s...1-25...0. Did two triple drops of that!
    Rope Stiff Arm Pulldowns - very nice contraction and stretch

    TRAPS & ABS
    1/2 Pulldown (almost to top of head) - squeeze traps
    ss/ V-ups - did 2 supersets of each
    DB Shrugs ss/ Decl Bench Crunch - did 2 supersets of each

    Mini-CHEST
    Star Trac Machine Press - did 2 dropsets of this and was toasted! On the surface, this doesn't seem like much of a mini-chest routine, but I can assure you, I couldn't do a thing more than this after those dropsets.

    I must say, it took me a little bit to get into the swing of things. But once I was "in", there was no turning back. Once again, I left everything I had in the gym. Hopefully, the results will speak for themselves.
  37. New Member
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    After yesterday's early wake up call, I went home and crashed! I laid down on the couch to watch TV and took a half-hour nap. Good nap...but DAMN was it hard to get up after that! I still had one more meal to eat. Later after scarfing that down, of course getting to sleep was a bit of a challenge...and I woke up tired again! MOTHER! lol

    Anyway, since I didn't have my girls, I went to the gym for morning Cardio so I could hit the Stairmill. Have I mentioned that I love that thing! After that, I went home and had my first meal. I have to say that first meal is like eating candy. I savor almost every bit of that meal like it was my last.

    So, this afternoon was training and the last of this week. So, essentially after today, I have 6 weeks until the dance. When I think about 6 weeks and look at it on a calendar, it seems like forever, but for some reason, it “feels” like the day is right around the corner. No rest for the weary! I must make sure that each day is better than the last.

    TRICEPS
    EZ bar Pushdowns – 2 sets (dropset on 2nd set)
    Dip Machine – 3 hard sets
    Overhead Lean Forward Rope Ext – 1 dropset 120/7…90/6
    Cross Body 1-arm Ext – 3 increasing weight-sets

    BICEPS
    Life Fit Preacher Curl – 2 sets (dropset on 2nd set). Used this machine for the first time and love it! Major pump.
    Seated Curl – 40/8 x 2 sets! Arms were SO freakin’ pumped!
    Lying Top Cable Curl – 120/16

    Mini-SIDE DELTS
    DB Side Laterals (run-the-rack)
    35/10..30/9..25/9..20/9..15/9 – 46 total reps!!
    35/10..30/6..25/6..20/6..15/8 – 36 total reps!! Couldn’t lift my arms after this.

    CALVES
    Seated (drop)
    4plts/12...3plts/10...2plts/10…1plt/20!!
    Leg Press (drop)
    5plts each sd/16
    4plts each sd/16
    3plts each sd/15
    Walking to the car was a major challenge…even after stretching.
  38. Registered User
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    You know I am a contest judge. I have judged more than a dozen shows for the NGA, OCB and SNBF. If you would like to email me a few shots of you "six weeks out," I will give you some solid feedback.

    oldnavycapt@aol.com

    I am Master of Ceremonies at an NGA show in Atlanta tomorrow, and you already know I am Master of Ceremonies at the NGA show in Coral Springs on November 7th. I won't be judging in Florida so I can offer you some advice without prejudice.

    Old Navy
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    After a pretty long weekend filled with fun and surprises, I am almost looking forward to the week! lol Over the weekend, I did my 45 mintues of cardio at the crack of dawn. Since I've had my girls for several weekends in a row, I've had to wake up way before them to get it in. If they are up, they're too young (at least Sienna is) to let me get cradio in.

    And, this morning...same thing. Got my cardio in and will be hitting the weights this afternoon...in about an hour.

    6 WEEKS TO GO!
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    In my previous post, you saw I had a bit of a rough weekend. So, I was a little concerned that I wasn’t going to be able to “get up” for my training today. And even as I was entering the gym, I didn’t seem to “have it”. But, as I walked up the steps into the main part of the gym, something clicked. I threw on my elbow sleeves after my first warm up set, my wrist supports after my second, and my belt after my third….and it was ON!

    To be perfectly honest, after this weekend of keeping myself covered up and never being pumped in any way, I started to get a little down. Maybe my body just wasn’t responding properly. And with only 6 weeks to go, now is not the time to feel that way. Well, after my first exercise, I decided to do a little posing in the mirror and I feel ok now. My condition is really starting to take shape and sometimes I still can’t believe that’s me in the mirror!

    Make no mistake, I don’t know what my competition will look like, but I will be at my best ever!

    CHEST
    Incl DB Press – hands angled – 2 sets…90/8, 85/10
    Star Trac Press Machine – 210/13, 225/8, 225/8
    Incl Flyes – 2 sets
    Incl Hammer – I was absolutely brutalized after these! I had to do some major stretching. I also did some posing.

    Front & Side DELTS
    Hammer Press 2 sets with drop set on last one
    Front Raises – 2 sets alternating hammer-grip & hammer grip with twist at top
    Cable Upright Row – 2 high-rep sets…toasted my delts
    Side Lateral Raises – major pump!!! Side delts are really noticeable these days, which for me is a major accomplishment.

    ABS
    V-ups – 2 sets of 20 reps
    Decl Bench Crunch – 2 sets of 20 reps
    Decl Bench Side Crunch – 2 sets of 15 reps each
  

  
 

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