Rantorcha's AAEFX Training Journal - Road to...
09-28-2009 04:15 PM
Running with the Big Boys
How old are your little ones?
09-29-2009 12:00 PM
Sidney is 5 and Sienna is 2!
Originally Posted by crader
09-29-2009 12:01 PM
Due to some work conflicts, I had to rearrange my workout schedule today. I woke up at 5:45am to hit the gym for a grueling leg workout. My plan has been to hit legs every 2 weeks and this week was the week. I’ll be honest (as I always am), I was looking forward to it, but at the same time, not. I went in there with a sense of purpose. Since I am only hitting it once every two weeks, I blast my legs into submission. And it’s even funny to me how badly I “F” them up…I have a seriously hard time walking down the stairs to get to my car!
Lying Leg Curl (drop…done as Glute Crunch)
140/12…65/8; 140/10…65/8 – these always kill me. And to start out with them was a bitch!
Stiff Leg Deads – 265/ 12 and 11 reps
Seated Leg Curl – 160/13; 160/10…115/8+3 X-Reps
It’s funny how when I try a contracting movement after SLDeads, it’s hard for me to get that good contraction. But, since I did a dropset on the last one, that sufficiently toasted my hams!
Smith Front Squats – something told me to try these today. I don’t know why! I can never seem to get this right. But I tried them anyway. I ended up doing…225/10, but this isn’t heavy enough to stimulate my quads, but TOO heavy on my shoulders. Lol
Ft Forward Smith Squat – since the Front Squats didn’t work, I went under the bar…
315/15; with less than a minute rest… 225/15
Smith lunges – 135/12, 135/12
Single-leg Leg Press – 3 plts each side/9; 3 plts ea/10 reps…then put both feet up and did 12 faster reps.
Abduction – 2 sets of 30…really concentrating on the contraction
I only had time for these…I may end up doing more glute work tomorrow on my cardio-only day.
Free motion Calf Ext
200/18 + 6 X-Reps
200/18 + 6 X-Reps
Talk about sufficiently toasting my calves on only the first exercise!
115/16 + 10 X-Reps
CARDIO – 20 minutes on the Stairmill
I really hate doing cardio after training now. I’ve gotten so used to doing it first thing in the morning and then training in the afternoon! But after doing legs, it was even MORE grueling. This was probably the most arduous cardio session of my whole prep so far….and it was only 20 minutes. Now, I have the luxury of going home and refeeding!
09-30-2009 10:39 AM
Yesterday I felt great and I was hoping to carry that momentum into today. But if you know anything about getting ready for a show, it doesn't always pan out the way you'd like or hope. That brings me to last night...
I went to bed seemingly just fine when all of a sudden I practically jumped out of bed thinking it was time to get up. But when I looked at the clock, it was only 12:34AM!! For some reason my body was ready to wake up and I had no idea why. So, in the hopes of falling back asleep, I turned on the TV for about 1/2 hour. I finally got back to sleep and woke up again 20 minutes before my alarm went off.
Now I could have said the hell with it and started my day, but I decided to try to fall back asleep for those all important 20 minutes. And sure enough when the alarm clock went off, I wanted to kill someone! Not a good feeling at all. But I got up and hit the gym for my CARDIO session - the long version, since its a cardio-only day. I kind of dread these days, but I know they are a means to an end.
I'm going to try to find a way to get some rest tonight. We'll see how that works out for me. lol
10-01-2009 02:20 PM
It's been a mixed bag of a day. I woke up and did my training-day Cardio on my Home treadmill. I woke up my kids and they wished me a happy birthday, which was awesome and got several phone calls and emails since then.
On a training-front, things were weird today. For the last couple of days, I've had a strange impingement on my left hand between in index and middle fingers. It doesn’t quite hold me back from gripping, but it is uncomfortable. In addition, I’ve had a nerve impingement right above my left shoulder blade and it sometimes shoots up my neck.
Needless to say, this caused a tad bit of a problem when it came to pulling from below upward. Add to that the fact that I wasn’t quite feeling it today. It was a pain in the ass!
ALL OF THAT SAID, I obviously didn’t let it stop me! I made sure to push through and go past the level of comfort during each set. No time to back down. After today, there are only 36 days left…a tad over 5 weeks…essentially only 4 hard training weeks to go.
Underhand Bent Row - 3 sets of 11, 9+2, & 8 reps
D-bar Pulldown - 3 sets of 13, 9, & 8 reps
T-bar Row - 2 sets of 12 reps
Hammer Rev Pulldown - 2 sets of 13 & 12 reps
Hyperext - 25/15; 25/14..drop..0/10
Rope Stiff Arm Pulldown - major pump!!
Seated DB Shrug - 100/18, 100/18 - major stretch and contraction
1/2 Pulldown to top of head - 2 sets of 20 & 15 reps
DB Bent Over Laterals - 2 pump-inducing sets
ABS - ran out of time because I wanted to do some posing...
POSING - did one round of mandatories. Got some comments from some guys in the gym about my physique and were surprised how I still have 5+ weeks left.
10-01-2009 05:14 PM
Running with the Big Boys
10-02-2009 03:49 PM
Why thank you, crader! That's very sweet of you!!!
Originally Posted by crader
10-02-2009 03:50 PM
Last night was awesome...my family came over and I had my girls celebrating my bday. But without chocolate cake, it just didn't seem like a birthday to me. lol
I hit the CARDIO machine early this morning yet again and was ready to hit the weights in the afternoon. Once noon came around, I crossed that off my list with a fury.
Now, all that's left is to get my weekly update from Eric and follow the plan. I am down another pound and a half and am really noticing some nice lines recently - and not a moment too soon! lol
5 WEEKS TO GO kids!!!!
10-05-2009 07:08 PM
What a great weekend! I went to my H.S.’s football game. St. Thomas is ranked #1 in the country and the team they played from South Carolina was ranked #2. It was even on ESPNU! Then I went to The “U”’s game against Oklahoma. And even though it was a ton of fun, I was SOOO tired. I took my food and supps with me so that was cool, but staying up that late was rough on me….to the point that I had to hang on the couch for most of the day on Sunday!
I woke up this morning and was still pretty tired, but I hit the gym to do CARDIO on the Stairmill. Training was in the afternoon.
Incline Hammer Press – 1 straight set, 2 drop sets
Machine Press – 1 straight set and 1 triple drop set
Incl Flye – 2 sets
Cable Crossover – 3 sets
Smith Press – 1 dropset and 1 triple drop set
BB Upright Row – 2 sets
DB SideLaterals – 3 sets
ABS – ran out of time, so I’ll have to hit them tomorrow!
Did some posing during and stretching afterwards which made the session complete.
10-05-2009 08:51 PM
Running with the Big Boys
10-08-2009 04:33 PM
I am REALLY looking forward to it! I am really looking forward to a...
Originally Posted by crader
10-08-2009 04:33 PM
It has been quite a whirlwind the last few days. Not only am I at capacity at work, but with my kids and some other things that I’ve had to do (life stuff), it has been hard. However, that hasn’t quite stopped me from kicking some ass in every facet of life. It’s just taking me a little longer to post some of my results. lol
Tuesday’s training was leg day again and I must say that I am pretty pleased with my legs’ progress lately. Although I don’t think I’ll ever have ripped glutes, they are certainly much, much different/better than ever. And I have pretty high hopes for the next 4+ weeks. In the evening, on the way to pick up my girls, I signed up for my one-month tanning membership. This is probably my least favorite part of the contest prep. I really don’t like standing there (albeit for only 7 minutes) and waiting for that thing to stop. But, MAN!!! What a set of veins I had coming out of that booth! Whew.
Wednesday was a pretty rough day. I started my day with my split cardio session #1 and at lunch, I went home and did my second session. All of this while work was pretty brutal. I had NO time for anything. Wednesdays are probably the hardest day of the week for me. Not only am I limited on carbs (since I am not training that day), but I am also feeling a little flat and a little more on the tired side. Luckily, it hasn’t been too bad yet. But I am ready for whatever comes my way!
Again, since I have my girls, I hit cardio this morning at home. And training, as usual, in the afternoon. It was ON today! I actually felt pretty good all things considered and I had a decent workout. I keep having to push myself mentally to get every ounce of energy into every rep I do. My back is pretty sliced already, but it can always use more muscle and width, so there is no time like the present to get it.
Chin-ups – 3 sets. 1-sec hold at the top and bottom.
Smith Rev Grip Bent Row – 3 sets of increasing weight from 185 to 255 with a dropset on the last set
Hammer-Top Row – 2 relatively high-rep sets
One-arm Row – 2 sets. My left trap/upper shoulder blade seems to be having a problem the last couple of weeks, but I went slow to ensure I didn’t get a nerve pinch.
Seated DB Shrug ss/ Cable Partial Pulldown - 2 sets of each.
Hyperextensions – 3 sets with a dropset on the last one.
Rev Cable Crossover – 2 sets
Decline Crunch ss/ Twists – 2 sets of each
10-12-2009 03:15 PM
What a last few days! Whew! I have a lot of catching up to do, so let's get to it...
I had a kick ass arm workout on Friday prefaced by a morning cardio session. Arms felt absolutely great. I've been doing some extra posing after training now and really enjoy watching my body transform. Eric made a few changes this week, including a couple of fat burner changesm, but none to my actual diet except for no more fast-dig carbs after training...all slow-dig carbs from here on in. And, I enjoyed Friday night watching the Yankees pull one out in the Bronx!
I woke up and hit the gym first thing in the morning to hit that Stairmill thing. Did my first session there as well as my second session before meal #3. After which I took a nice 1+ hour nap which really made my day! I did some stuff around the house, went to the store to get food, and rested for what was about to be a long evening. I already had it set that I was going to take my good friend (who just turned 40!) out to dinner, so that was rough, but I had my food with me! Then, another friend of mine had some family in town that I said I would meet and we ended up going out after dinner to a bar-type place. Luckily (again), I had everything with me that I needed (LG5, Kre-alkyline creatine, LBAs, etc.) and I spaced out my meals so that my last meal was around 2:30am. (Don't ask!!! What we do for friends!!)
BUT THAT'S IT until AFTER the show!!!!!!!!!!!! No one gets me past midnight on ANY night and I am not setting foot outside my crib for 4 weeks. lol
First session of Cardio on the gym's Stairmill. Had a meal and then my massage therapist friend (Blanche) came to my house where she proceeded to destroy every fiber of my being. From my forearms, up my arms and into my delts and armpits! She ripped up my back unmercifully! And the pain didn't stop until she finished my legs, calves & glutes!!! And with not much bodyfat to speak of at this point, she got ALL muscle! We concluded everything with some serious stretching. I am not lying when I tell you I was SPENT and couldn't move. Unfortunately, I still needed to complete my second cardio session, but this time I stayed home and ran it up on the treadmill. After eating Meal #3, I decided it was time for a nap!!! And I ended up taking a very nice 2 hour nap while watching football. That was pretty much it for Sunday besides some household stuff including cooking.
This morning I woke up feeling SORE AS HELL from that damn so-called massage! lol But, it was time for cardio and I hit the gym for the Stairmill again. At lunch, it was time to hit the weights. This week will be a tad on the heavier side with some drop sets
DB Inline Press (Angled hands) – 90/7, 90/6..drop..65/6 – very intense and very focused
Hammer Incl Press – 115each side/7, 115ea/7.5, 115/6..drop..70each/8
Dips – BW/16 and 15 reps each set
DB Pullovers – 80/14, 90/9
Hammer Delt Press – 90 each side/8, 90ea/6..drop..70ea/5..drop..45ea/8
Rev Pec Dec – 150/22 (went ape **** on this one!), 180/11, 180/10.5
DB Side laterals – 40/15 (somehow got 15 solid reps!), 35/15 (major pump!), 30/15..drop..22.5/10!!!
Cable Crunch – 2 sets
V-ups – 2 sets
Side Crunch – 1 set of 15 each side
10-13-2009 01:36 PM
Today started out nicely - as usual. I woke up and hit the gym's Stairmill. Got my cardio in and hurried home to catch the top of the hour's SportsCenter! I fell asleep at halftime last night and didn't catch the Fins finish. Awesome game, by the looks of it! lol
I looked at the calendar again today and it hit me pretty hard....after all of the time that I've been getting ready for this show, there are only 25 days to go! That is nothing! But with each passing day, with each passing workout, meal, tanning session, cardio session, etc., my focus becomes more narrowed. I keep visualizing my name being called for my weight class. There is nothing stopping me at this point. Hop aboard or get the f*ck out-the-way! lol
With that in mind, I destroyed my legs again. I am "special" when it comes to legs and I'm not sure if this will be my last leg training session or not. Regardless, they were pounded pretty damn good. Thank goodness I had my LG5 and Kre-Alkalyn Creatine from EFX! I needed to start the recovery process ASAP! Matter of fact, I almost puked during and after legs. It's going to be rough walking anywhere the next couple of days...not to mention how hard cardio is going to be.
Single-leg Leg Press
3 plts each side/15; 3plts+25each/10
100/30 slow steps; 100/30 steps - after my sceond set I actually got an ASS CRAMP on my left side!!!
130/15; 130/13, 130/13 - honestly wanted to die!
Seated Leg Curl
Lying Leg Curl
125/10, 125/9+1..drop..50/8 as Glute Crunch ALmost puked. Had to chill out face down on the pad for a couple of minutes to settle down!
SL Deads - 185/12, 185/13 - super light and very deliberate!
Seated Leg Press
4plts/8; 3plts/14; 2 plts/20 + 5 XReps
Leg Press Raises
5 plts each side/15+5 XReps
5 plts each side/16+5 XReps
Abduction Machine - 130/30, 130/30
Major stetching afterwards!!!
10-13-2009 02:20 PM
Running with the Big Boys
LOL looks like you had a pretty intense leg day yourself!
10-14-2009 09:25 AM
I must say that I am not very fond of the days off of training for a variety of reasons...
1) I LOVE training and not training makes me not so happy
2) non-training days are the days of much longer cardio sessions
3) less carbs for the day
4) and overall, the day just seems longer.
And, of course, today is a non-training day, so I'm not much in the mood for much. I hit my first cardio session this morning on the gym's Stairmill and plan to go home at lunch for my second session to hit my treadmill. And, after yesterday's leg thrashing, my glutes were KILLING me this morning on the damn Stairmill. Nothing is being held back at this point. I've got all my cards on the table...eggs in this basket and any other cliche you want to add.
Tanning and the grocery store tonight!
10-16-2009 10:51 AM
I realize I didn't post anything yesterday, but there was a reason for that. Between work and taking my girls to the dentist, it was a long day. That didn't stop me at all from getting my morning cardio in as well as my afternoon workout.
Actually, yesterday's Back workout was one of the most intense workouts I have ever done. I had a pretty narrow rep range in mind going in, but my muscles decided that the number was TOO LOW! I just seemed to have more gas than usual and kept of rollin'.
45/8, 45/7, 45/6
Smith Rack Deads
405/15, 455/10, 505/5 (NEVER did 505 before!) I actually tried to lift it from the bottom once and didn't get it up. The second time...it was ON!
Smith Rev Grip Row
Hammer Rev Pulldown ss/ DB Shrugs
Stiff Arm Pulldown (drop)
130/12... 110/6... 80/6
Front Raise-across chest at the top ss/ Side Laterals
ABS - need to do tomorrow!
10-16-2009 02:51 PM
Another week of training is in the books and with that another week is crossed of the calendar in anticipation of November 7th. Things are going as well as can be expected, I guess. I'll probably see Eric this coming weekend to have him eval me, so I'll wait for him to see where we're at.
Another great day in the gym today. I left nothing in the tank! Every single bit of sweat, every ounce of energy went into this workout. By my calculations, I only have a handful of training sessions left...prob about 11. Each one counts even more than the last. Win or lose, I want to make sure I have given myself NO EXCUSES.
Seated Raises -
Free Motion Press
Top Cable-Double Bicep Curl - 2 sets
Incl DB Curl - 2 sets
Hammer Preacher Curl - 2 sets
Overhead EZ Bar Press - 95/12, 95/10
Pushdowns - 2 sets
Dip Machine - 2 sets
Rev Single-arm Pushdown - 2 sets
V-ups ss/ Decl Bench Crunch - 2 sets each
Side crunch on Decl Bench - 2 sets
10-19-2009 07:04 PM
My friends. What a weekend! I probably had the best man-weekend in a LONG time. Check it out…
I woke up and hit the gym for my morning cardio session on the loved/hated Stairmill. After, I came home, ate and then went to see friend’s kids play soccer. That was the extent of me leaving the house essentially for the entire weekend! I came home, ate and got ready for my second cardio session at the gym. After that, it was ALL food and football all afternoon and evening…and add in there a nice hour+ long nap. I watched so much football, my ass turned into a football from sitting on it for so long. At one point, I was flipping back and forth between three football games – including the Canes - and the Yankees. So picture me eating, sleeping, watching sports all afternoon and night. AWESOME DAY!!!!
Did the same thing as Saturday morning, but I was able to sleep in until 8am!! Stairmill, food, food, but this time I hit the treadmill in my apartment for my 2nd session. Then I moseyed on over to see Eric for a quick eval. Everything looks ok, but I know in these next three weeks, I’ll have my work cut out for me. Let’s see how it goes! After that, I went to tan, got some food to prep and back home to do a little cooking and watching more football!
Today started out the same as usual…at the gym on the damn stairmill. Today I felt pretty sluggish at the outset. Not sure why, but I just couldn’t get my gears going after cardio. Maybe I needed more sleep last night; or maybe the effects of contest prep are starting to hit for real now. Either way, I pushed through and was ok by training time. That said, it took me until the second or third set to really get going during my training…then it clicked! Here’s how it all went down…
Incl Smith Press
Incl DB Press ss/ Incl Flye
BB Front Raise ss/ BB Upright Row
40/12..80/12 (2 sets like this!)
10-19-2009 07:43 PM
Running with the Big Boys
LOL I loved the man weekend phrase. Glad you got some good down time!
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