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

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  1. good stuff man. (am i missing out on the weights or is there something going on i've missed?)


  2. 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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  3. 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!

  4. 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

  5. tried to rep you for that but it won't let me
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  6. 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

  7. 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!

  8. 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

  9. 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

  10. 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

  11. 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!!!!

  12. Very nice work!

  13. 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

  14. 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!!

  15. Quote Originally Posted by crader View Post
    Very nice work!
    Thanks, crader! Coming from you, that's quite a compliment.

  16. 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

  17. 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.

  18. Good luck!

  19. Quote Originally Posted by crader View Post
    Good luck!
    Thanks! I really appreciate it.

  20. 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

  21. 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!

  22. 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

  23. 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

  24. 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.

  25. 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
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