Rantorcha's AAEFX Training Journal - Road to...
07-28-2009 10:45 AM
Obviously, my updates haven't been as timely as I would want them to be. Life has actually been pretty crazy, to be perfectly honest. Dealing with divorce certianly isn't easy. Add to that work and trying to find some semblance of a social life and it compounds things a bit.
Luckily I have bodybuilding in my life...it's my new BFF! Actually, it's always been my "BFF" and it continues to be a happy part of my life. Especially since I am kicking some ass in the gym. My weights aren't even close to where I used to be, but I must say that I am really making things count when I get in there.
I know I've said this before, but my mind-muscle connection continues to be a major focus and it is showing up in the results. Also, Eric and I came up with a new split of sorts for me. Check this out...
MONDAY: CHEST/FRONT-SIDE DELTS/ABS
THURSDAY: LATS/TRAPS/REAR DELTS/ABS
FRIDAY: BIS/TRIS/SIDE DELTS/CALVES
Monday started Week #2 and it was a great workout...
Angled Incl DB Press - 3sets
Free-Motion Machine Press - 3 sets
Dips - 2 sets
CG Pulldowns - 3 sets
Corner T-bar Rows - 2 sets
CARDIO - 10 minutes on Stairmill; 15 minutes on Treadmill
I can't wait until this afternoon to train delts and tris. I'll get back later to post today's workout.
07-28-2009 08:33 PM
Here was today's aftenroon delight...
Rev. Hammer Press - 3 sets
Front Raises - 2 sets (1 set doing like bicep curl; 1 set as hammer/twist raise)
Face Down on Bench Rear Laterals - 2 sets (20 & 19 reps, respectively)
Pushdowns - 3 sets
Standing Press - 2 sets
Seated Press - 2 sets
GREAT workout again. My mind started to wander a couple of times (I started to think about some things going on), but I got right back on the horse and I busted though.
08-03-2009 02:46 PM
Well, I seem to have some updating to do. Sometimes, when I have my girls in the evening and a tough work schedule like I had last week, it is really tough to get on here without depriving myself of sleep!
I had a pretty good finish to the week last week. Back day consisted of Floor Deads (which I am happy to report I did a healthy amount of reps with 405 again; I tried for a 3rd set, but my back tightened up a bit, so I stopped), Pull-ups, Hammer Rows and some other stuff I can’t remember right now! lol Friday ended the week strong with a really good bis/tris and calves day.
The diet was on par for most of the weekend. I obviously had myself a few cheat meals, but for the most part, I remained at least healthy about it. I didn’t go too crazy…except for one meal. Saturday night I ate at Cheesecake Factory…had Chicken and Biscuits and a ridiculous cheesecake that had Butterfinger, Reese’s Peanut butter cup and caramel.
So, over the weekend, I was supposed to meet up with Eric to discuss the NGA show in November and the possibilities of doing it. Well, before I even met up with him, I was admittedly “not in it” mentally to even think about doing this show. Going through a divorce is no easy task without the rigors of contest prep. However, I did it with even more strenuous circumstances for my June show. But, without the prep stuff, I am having a ton of new-found fun and am able to spend great quality time with my girls! So that brings me to my meeting with Eric.
I wanted Eric to tell me what kind of prep I was looking at and if he thought I could make a splash. To be honest, I was pretty disappointed in my placing in NC (not that I didn’t deserve it). And I have stayed in relatively decent condition since my show – less than 10 pounds difference from my weigh-in weight. Well, when I took off my shirt and started posing for Eric, apparently he was a little surprised. In his words, “it would be a shame if you didn’t do this show with how you look right now”. Again, those weren’t really the words that I was necessarily going there to hear. I tried to throw out a bunch of excuses to him, but it didn’t look like he was buying it.
So, now I have a decision to make! We talked about mulling it over for the next week to see. I still have some things to iron out with my family, but my mind is now “in it” way more than before. Before I was about 70/30 as in NOT going to do it. Now it’s about 70/30 in favor of doing it. Decisions, decisions!!!
08-03-2009 07:44 PM
I caught up with your entire journal. Nice work. Good luck at your show in November.
08-04-2009 09:53 AM
Alright, kids. So, it's official...I'll be doing the NGA show in Novmeber down here in sunny South Florida. That means 12+ weeks of prep and I am ready to get down to biz-nass!
Yesterday, I decided to go back to the tried and true form of Power Week for the whole week (except for legs later today). So, here was my Power Chest/Front & Side Delts day
Smith Incl Press - 3 sets
Incl DB Press - 2 sets
Flat Bench Flyes - 3 sets
Seated DB Press - 3 sets
DB Uproght Row - 2 sets
CARDIO- 20 min on Stairmill
08-04-2009 09:56 AM
Thanks, Old Navy! That means a lot coming from you, my friend.
Originally Posted by Old Navy
Are you judging at that show by chance?
08-04-2009 08:13 PM
Ok, so today I had a special guest train with me. This week’s split included legs, so today was the day! Training in the afternoon, plus having a partner during a work day is a tad tough due to time constraints. But, we moved pretty damn quickly throughout and got the job done right. Here is a quick synopsis…
Seated Leg Curl – 2 sets
Lying Leg Curl – 2 sets
ss/ Lying Leg Curl lifting knees and crunching glutes
Stiff Leg Deads – 2 heavy sets still getting 12 and 10 reps, respectively
GLUTES – Jeffersons ala Kai Greene
Leg Press – 2 sets
Hack Squat – 2 sets
CALVES – Free Motion Calf Press – triple drop set
CARDIO – this is the first day since BEFORE my show prep for June that I missed my cardio session. I HAD to get back to work, so I am planning on making it up wither tomorrow or Saturday.
08-04-2009 08:51 PM
For the second year in a row, I am the Master of Ceremonies for the 2009 NGA Nationals and ProAm Championships in Coral Springs, FL on November 7th.
Originally Posted by rantorcha
08-05-2009 06:54 PM
Off day from training, but am looking very forward to tomorrow's back day!
08-05-2009 06:55 PM
Fantastic, I'll see you there! Looking forward to seeing you again.
Originally Posted by Old Navy
08-06-2009 07:50 PM
So...today I wil begin by letting everyone know how unreal the pain that I have in my legs is from the ass kicking I gave them on Tuesday. A thorough thrashing then made things really difficult today - lol. Getting up form my desk was a bit of a chore, much less doing back and cardio!
Here's everything...remember, it's Power Week
Rack Deads - 405/10, 425/6, 425/10 (got CRAZY on that last set!)
WG Pulldowns - 3 sets, but my forearm started to bug me
WG Bent Row - 1st set overhand, but the forearm REALLY didn't like that; did 2nd set as underhand and got a good set out of it.
Rope Stiff-Arm Pulldowns - LOVE these...such an insane pump (not a power movement...you caught me)
DB Shrug - 90/15, 110/15, 120/15
Rev Pec Dec Machine - 3 sets about 10-12 reps...just feels better
V-ups - 2 sets of 20
Cable Crunch - 2 sets of 20
CARDIO - 20 min on Stairmill. This was tough! My legs were already sore as hell. Then, to make matters worse, on Hack Squats yesterday, my quad tightened up a bit making it feel like a charlie-horse. With each step, I felt like saying...ouch...ouch..ouch. But, it got done!
08-07-2009 06:48 PM
This morning's workout kicked ass! It was arms day and I have a special relationship with my triceps. We have an understanding...we need to grow before November. SO, on that note, here goes...
Pushdowns - 3 power sets
Seated EZ barbell Overhead Press - 2 heavy ass sets
Dip Machine...this really kicks my ass
DB Curl (start with palms facing backward and twist) - 2 big sets
EZ BB Preacher - 2 more sets
Low Cable Curl - 2 heavy sets
Seated Calves - 2 sets
Standing Calves - 2 sets
CARDIO - 20 minutes on Stairmill...picked up the pace a bit
08-10-2009 10:35 AM
Well, I had a tremendously fantastic weekend!
- I marked my calendar for the next 13 weeks.
- I coached my soccer team (even though we lost) on Saturday morning; then spent most of the afternoon hanging out by my pool listening to music
- Spent Saturday night by going to dinner and it was kind of like "The Last Supper"
- Sunday, started the day by taking progress pics.
- Had another nice/relaxing day...checked my calendar again to see how many days left I had until November 4th! 8-)
Last night I had a bit of a rough sleep. I started not feeling so hot in the middle of the night and it carried over into training this morning. Not sure if I am coming down with something, but I am being extra careful. I tried for it not to hinder my workout, but I was just a tad "off" all morning. And cardio was BRUTAL! It was only 20 minutes, but all 20 minutes were very laborious!
Incl DB Press (Hands angled inward) - 3 sets
Star Trac Press Machine - 2 sets
Dips - 1 set (shoulder didn't like this one today!)
WG Pulldown - 2 sets
REv Grip Pulldowns - 2 sets
Lying Leg Raises - 2 sets
Cable Crunch - 2 sets
CARDIO - 20 minutes on Stiarmill
08-13-2009 09:28 AM
It has been a bit of a rough go the last couple of days. I am fighting some kind of cold like a crazy person. I have felt pretty light-headed and weak in the mornings, then I feel better during the day; then in the middle of the night I wake up feeling pretty hot. Very weird. Anyway, that isn't stopping me from anything related to prep. All of my training, meals and supps are spot-on.
So, I guess I have some updating to do, huh?! I'll just say that Tuesday's afternoon workout (Delts/Mini-Tris/Calves) was excellent. I got over feeling like **** long enough to put in a good day's work. Almost forgot...I started Tuesday off by doing my morning cardio at my clubhouse on a Treadmill (the usual 20 minutes).
Wednesday was a cardio-only day and I finally finished putting together the treadmill I bought. So, since I had the girls, I did my 20 minutes on that thing.
I had the girls again last night, so my treadmill was again my best friend this morning for 20 minutes. Training will be during lunch...I'll keep ya posted!
08-14-2009 04:40 PM
Wow!! Before I begin today’s entry, I HAVE to tell everyone here how shocked and amazed I am with how things are going for me BBing-wise. It’s been 2 months and a week since my June 6th show and I feel amazing. So, I was doing back yesterday and I decided to wear a tank top under my tshirt. About half way through, I took off my shirt and only had my tank top. I was overwhelmed with how I am looking lately. Now, don’t get me wrong, I haven’t gained 10+ pounds of muscle and don’t look like the second coming of Ronnie Coleman, but FOR ME, I have to say I don’t ever remember looking in the mirror and seeing this combination of size, vascularity and shredded-ness in my life.
I realize it’s only been a couple of months, but the only thing that has significantly changed is my exclusive use of EFX supps. I realize people will read this and dismiss it by saying “he’s just saying that because he has ties to it”. Yes, I do. However, if they didn’t provide amazing results, I’d probably stay pretty quiet about things. Now, I’m not sure what Nov. 7th has in store for me, but I can assure everyone reading this, that I will be bringing my best package ever!
Anyway, yesterday’s back attack was inspired partly by Hoss’ journal entry from the other day. Here’s how it went.
Pullups – 3 weighted sets
D-ring bar Seated Row – 2 sets
Rev Bent Row – 2 sets
Hyperextensions ss/ DB Shrug – 3 sets each
Hammer Incl Press – 3 kickass and blood pumping sets!
CARDIO – done in the morning – 20 min on home Treadmill
If you know me, I always keep it real in my journal. And, after yesterday’s kick ass workout, today’s was a bit of a struggle. My elbow/forearm was tight due to yesterday’s blowout and I had to keep telling myself to keep up my intensity the way it should be.
Incl EZ bar Ext – 2 heavy sets
Rope Pressdown – 2 sets
Seated EZ bar Overhead Ext – 2 sets
Dip Machine – triple-drop set
Low Cable Curl – 2 sets
Hammer Preacher Machine – 2 sets
Lying Top Cable Curl – 2 sets
DB Side Laterals –
Drop set..35/10, 30/10, 25/10, 20/10
Another set with X-reps..25/15..35/8
V-ups ss/ Decl bench Crunch – 2 sets each
CARDIO – 20 minutes on Stairmill
Now I get to concentrate on relaxing, eating my meals and making sure I hit morning Cardio until
08-15-2009 12:05 PM
Nice work, Warrior.
I am starting my fourth week as a AAEFX Sponsored Athlete, on the "Flex" stack 100%, including their NF Pro protein powder. I'm just beginning to feel the difference. I was a Beverly International athlete for most of the past three years. Now I'm AAEXF all the way.
What show are you doing on November 7th?
08-17-2009 02:12 PM
NAVY! I was actually just telling a friend of mine that every time I pass a mirror, I have to do a double-take. I honestly don't recognize myself. I've been using EFX supps exclusively since June 15th and have made significant improvements. Improvements to bodyparts that I have been trying to improve for years! Between the Power/Rep Range/Shock trianing system and the EFX supps, I am really looking forward to my next show.
Originally Posted by Old Navy
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.
Glad to see the EFX product line is making a difference for everyone who uses it!
08-17-2009 02:33 PM
I’ll be the first to admit when things don’t go 100% as planned…and this weekend had it’s issues! I had my girls and for some reason, they were just NOT cooperating. Sienna was totally “being 2!” which strained my interaction with Sidney (my 5-year old). (ENTER PARENTAL GUILT HERE…) In addition, I was hungry all f*cking weekend! lol
I did take some time to check out G. I. Joe (which I thought was cool as hell), but other than that, I am almost glad to be back at work on my routine.
So, back at it this morning. I started things off with CARDIO - 20 minutes first thing in the morning on the home treadmill. Nothing too exciting, but I got cardio out of the way. That left me pretty tired. I am not sure why, but I don’t feel like I am getting enough sleep. I may go home later and try to get in a cat-nap in the late afternoon.
At lunch, I hit Chest with Front and Side Delts. This is one of my favorite workouts!
Incl Hammer Press – went pretty heavy on these and felt every bit of them (3 sets)
DB Pullovers – used 85s and still got a pretty decent 14 and 12, respectively
Incl DB Press – used the angled hand position again and it really focuses the stress on the upper/inner part of the pecs (2 sets)
Cable Crossover – did them until my arms almost fell off!
Smith Delt Press – 3 sets
Single-handle Two-arm Cable Upright Row – I know…long name for a small exercise. But VERY effective for MY side delts. I realize CG uprights are more for traps, but for me, for some reason, they hit my side delts HARD – 2 high-rep sets
Front Raises ss/ Side Laterals – 2 sets…for the Front Raises, used the Hammer (thumbs-up position and brought them slightly across my body to involve some chest at the top
08-18-2009 01:28 PM
Not every day can be as stellar as one wants it to be…especially in the gym. There are days where you will have to overcome some adversity to get the job done. TODAY was one of those kinds of days for me. I had a HORRIBLE night sleep last night. I started by not being able to fall asleep as I would have liked. Then, I woke up in the middle of the night at around 2:30am sweating my ass off and I could not fall back asleep. After about ½ hour of just not getting comfortable or being able to stop sweating, I finally fell back asleep and then it happened…the F*CKING ALARM went off! It was 5:45 and time to hit the gym. Normally, I get off my ass and I am ready to go, but today was ROUGH!
I took my morning EFX supps (Lean Beef Aminos, Nytric EFX Pro, KreAlkalyn Pro and Cell Rush) and, after getting dressed and my pre-workout shake ready, I was out the door. Normally, Cell Rush gets my going pretty good. But today I don’t think a rocket launcher up my ass would have helped. That said, I pushed, pulled, and rang out everything I had in me to make it the best workout that I could. With only 12 weeks to go, there is no room for error or time for a let down.
Here’s how it went…
Seated Leg Curl – 2 really nice sets
Lying Leg Curl – 2 sets, but did them in drop set fashion with the drop portion done lifting knees up at half way point to include some glute work. Almost passed out!
Stiff-Leg Deads – 2 more high-rep sets at 225
Jeffersons ss/ Abduction Machine – 2 sets each
Leg Press – 3 sets
Walking Lunges – 2 sets! 100/30 total steps on each set
Rev Hack Squat – 2 sets
Free-Motion Presses – 2 straight sets; then 1 triple drop set…OUCH!
CARDIO – 20 minutes…5 minutes on Stairmill; 15 min on Treadmill. I just could not take it being on that Stairmill!
08-19-2009 09:54 AM
It's Wednesday, so there is no training today. And this makes me a little sad, but I realize the value and importance of making sure I recover well enough to hit the weights the rest of the week.
No training today, but cardio was still on the agenda. I woke up, took down my morning EFX supps and actually went to the gym (instead of getting it done on my treadmill) to ride the Stairmill. I must say, this was no easy feat. My quads, hams and glutes were pretty toasted and sore from yesterday's throw down.
When done, I went to the mirrors and did a quick round of mandatories. I really want to master this posing thing. That's it for now I guess. For the rest of the day it is my job to make sure I take my supps and eat my meals on time...and rest!
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