Rantorcha's AAEFX Training Journal - Road to...
08-20-2009 11:09 AM
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
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!!!
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?!
08-25-2009 11:32 AM
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
08-25-2009 12:05 PM
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.
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.
08-26-2009 09:48 AM
Tuesday - did this in the morning...
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
Cable Overhead Lean-Frwd Ext
ss/ Body-over-bar Pushdowns - (2) supersets
Free Motion Calf Press
ss/ Seated Press - (2) supersets
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
20 minutes on Stairmill
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.
08-27-2009 02:31 PM
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...
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!
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
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!
08-27-2009 06:10 PM
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
08-28-2009 02:34 PM
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
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...
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
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 Laterals ss/ Cable Upright Row
V-ups - 4 sets
last set done as superset with Decl Bench Crunch
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!!!
08-31-2009 10:02 AM
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!
08-31-2009 03:50 PM
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.
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
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
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.
09-01-2009 11:56 AM
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
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 ½ 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.
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.
Leg Press Raises – 3 sets total (20, 19, & 17 reps)
Seated Raises – 1 straight set and 1-triple dropset
09-01-2009 06:14 PM
good stuff man. (am i missing out on the weights or is there something going on i've missed?)
09-02-2009 10:52 AM
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
...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!
09-02-2009 11:08 AM
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.
Originally Posted by natty texan
Besides, when I'm on stage, the judges don't stop the show to ask how much ya bench or deadlift!
09-03-2009 03:34 PM
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
Originally Posted by rantorcha
09-03-2009 03:34 PM
tried to rep you for that but it won't let me
09-09-2009 01:53 PM
Thanks, but don't sweat it, Tex. It's the thought that counts. lol
Originally Posted by natty texan
09-09-2009 01:58 PM
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!
09-10-2009 03:46 PM
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.
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.
-/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 –
Rev Grip Hammer – higher rep sets
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
V-ups ss/ Decl Bench Crunch – 2 sets each
09-14-2009 10:10 AM
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.
190/17, 200+45/12, 200+45/11
(did the whole stack, plus added a plate)
Overhead EZ bar Pushdowns
Lying Tri Ext
Low Cable Curl
Incl Seated Curl
Lying Top Cable Curl
Barbell Upright Row
DB Side Laterals
35/17, 30/17, 25/18
40 minutes of Cardio on the Treadmill at home
40 minutes of Cardio on the Treadmill at home
20 minutes of Cardio on the Treadmill at home
Training in the afternoon
09-14-2009 02:31 PM
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!
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.
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.
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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