Rantorcha's AAEFX Training Journal - Road to...
- 01-15-2010, 04:20 PM
- 01-19-2010, 05:40 PM
- 01-19-2010, 05:41 PM
Time to update…this weekend was quite a whirlwind! I had my girls from Friday evening until Monday evening. There is NOTHING better than hanging out with them and I seriously lose track of everything else – including updating my log…lol. So Friday’s workout kicked serious buttock. Saturday, while my oldest was in her dance class, I went to the gym to “get in” my mini-chest, calves and abs workout.
I did not go to the gym yesterday, since I was with my kids, so today started my workout week. I am also moving around my split a bit to coincide with when I have my girls.
CARDIO – 20 min in the morning on the Treadmill
BW/12, BW/9 (every rep was taken with a pause at the top and at the bottom)
Underhand Smith Bent Row
205/18, 255/11, 295/6..drop..205/9
195/14 (too light), 225/8+1, 225/7
Rev Hammer Pulldown
90each side/13, 115each/8 (cord for my music got caught an RUINED my set!)
Rope Stiff-arm Pulldown
Seated Side Laterals ss/ BB Upright Row
30/8 + 5-XReps..65/10
CALVES (still a little sore from Sat, but went ahead and did a mini-calf)
01-21-2010, 08:28 PM
With the holiday on Monday and me being able to spend more time with my girls, I had to push everything back in my workout week. That, plus the fact that I am in the process of switching my workout weeks, and that means I am training 5 days straight. Looks like I’ll be taking some extra LG5 (Glutamine)!!
Yesterday’s workout was crazy! I hit Chest somethin’ fierce and followed it up by some very pump-inducing biceps. Of course, cardio was done in the morning!
Incl DB Press – low incline
90/6, 90/6, 80/8…65/6
High Incl Smith Press
185/9, 185/9..drop..135/8 + 2 XReps
Star Trac Flat Mach Press
Incl DB Curl
35/13, 40/6 (SERIOUS pump!)
Stand Alt DB Curl
EZ Bar 90 degree Preacher
Lying Leg Lifts ss/ Decl Crunch – 2 sets each
Today was equally insane!! I hit legs today and I really felt completely spent by the end of it. I honestly had to take longer-than-usual rests between sets.
Lying Leg Curl ss/ Butt-blaster using leg curl machine (in reverse)
Leg Press (1-1/2 Reps)
Rev Hack Squats
Although my numbers aren’t very big – and not even close to the old days! – I can assure you that the effectiveness IS and the intensity is through the roof! Walking will be fun tomorrow and thereafter.
01-22-2010, 04:36 PM
Boys and girls, today's workout was INSANE! I shredded every muscle fiber in my back and continued the onslaught with my mini-chest. I got some news today about my kids living situation with my ex that pissed me off so much (for my kids) that I took out all of my frustration on those poor weights!
T-bar Rows - I'm pretty sure this was a PR for me!
6plts/5..drop..5plts/6..4plts..7..3plts/8 (could've stopped here!)
High Seated Cable Row - using horizontal D-bar
One Arm Row
DONE!!! I'm already sore and sleep tonight is going to be AWESOME!!!
On deck tomorrow - training with the ONE (literally and figuratively), the only...our very own - NATURAL FREAK! - ERIC BROSER I always look forward to it and tomorrow is no different
01-22-2010, 04:49 PM
01-25-2010, 05:17 PM
01-25-2010, 05:18 PM
Ok, so if you read my training journal, you know I had to train 5 days in a row...for a couple of reasons. Although I have no intention of doing that again any time soon, I must say that I had an unreal week of training. So much so that I pretty much slept all day today (Sunday). I must have napped for about 4-5 total hours throughout the day!
So, yesterday afternoon, I met up with my coach & Natural Freak fearless leader (ERIC BROSER) and trained delts and tris. I will tell you right now that I have been CRUSHING my delts lately, but I have not been this sore in them for a LONG time. And my tris don't feel much better. We started with Smith Delt Presses - which both of us didn't quite feel comfortable on for some reason. But we moved on to side laterals and broke through some serious mental and physicial barriers stimulating serious fiber damage. Up next were barbell upright rows which pumped our delts somethign fierce. And to top it all off, we ended things with front raises using a 35 pound plate for some seriously high and effective reps - all of these for 2 sets each. We pushed each other more than we ever have and we ended up going past all of the rep ranges we set for ourselves. That to me was a sign of a GREAT workout!!
Next up - Triceps.
CG Smith Rack Presses
BB Incl Extensions
Bench dips for as many as we could until we each almost fell on the floor!
This was followed by our usual cardio session of 20 brisk minutes
Now...here's the good part!! After our grueling workout, we went to a place that Eric has been teasing me with taking me for months now - a cheeseburger place that will knock your socks off! As you can see, we both we were in cheeseburger HEAVEN! Even the damn fries were insanely good. What a great ending to an kick ass workout!
Later that night we even got to get together and have dinner all together with our girlfriends. Not a bad way to spend a Saturday!
01-25-2010, 05:19 PM
After not doing a DAMN thing all day yesterday except eat, go to the bathroom and SLEEP, it was back at it today. To be very honest, I was DYING today. I was still sore from head to toe from last week's hardcore workouts, but I pushed through. I plan on taking it easy a bit tonight - even though I have to do some cooking and cleaning.
Here was today's workout...
Cardio - done 1st thing in the morning at home.
Training - in the afternoon...
225/13, 240/9, 240/8
Smith WG Row
225/13, 245/11+2, 255/10+1
Underhand Machine Row
Rope Stiff-arm Pulldown
BW/20, 25/15, 25/14
Seated DB Shrug
Behind-neck Pulldown to top of head
What another fantastic muscle-building extravaganza! I went into the locker room to change back for work and I could feel my lats just hanging there...like two slabs of beef. The mind is a powerful tool, ya know!
01-25-2010, 06:10 PM
01-26-2010, 03:46 PM
I woke up this morning, and man was it difficult to get up! But, I had a job to do and that’s get my fat ass on that treadmill! I took my L-Carnitine & my Nytric Pro and off I went.
CARDIO – 20 min in the morning
Training in the afternoon…
Pre-workout supps - 2-Nytric Pro; CellRush, LBA, Kre-Alkalyn Pro
Hammer Press – Iso Flat
90each side/8; 80each/9
(for some reason, these were heavier weight-wise than the incl machine)
High Incline Rack Smith Press
185/10, 185/7, 175/10 – these were AWESOME!
bw/ 13, bw/11
DB Incl Flyes
45/16 (obviously too light), 50/12
Star Trac Machine
Life Fitness Preacher Curl Machine
These blew my arms the-F-up!
Incl DB Curl
And these pretty much made my arms fall off
DB Hammer Curl
I’m lucky to lift THAT much weight.
That was it for me! I can already tell that I am going to have to go to sleep early tonight. I am really loving sleeping lately. I guess that's a good thing...it means I am pounding my physique into new growth and it means I am recovering!
01-26-2010, 04:07 PM
01-27-2010, 11:53 AM
Today is my well-deserved day off. I decided not to even do any cardio this morning...even though I feel like I need to. Sleep has turned into one of my favorite pastimes. I can't get enough. And after last week's serious thrashing, I need the extra rest. Today is all about eating right and recovery!
01-28-2010, 04:13 PM
I had a pretty extraordinary day today at the gym. Of course my day started off with cardio first thing (blah, blah, blah). But by noon, it was time to kick some ass. It was my bi-weekly thrashing of legs!
I am not sure why, but every time I do legs recently, I have this undying urge to hurl almost after each set. Maybe it’s because I am putting all of my effort into each set, I don’t know. Regardless, I know that even though I am only training them once every two weeks, they are getting a severe pounding.
But I’m not doing legs just to throw-up weight. Every exercise is with the end in mind – my next show. I am making sure to squeeze each ham rep; I’m making sure to emphasize glute work; I’m emphasizing a certain type of further quad development.
Seated Leg Curl
175/13, 175/10, 175/9
Lying Leg Curl ss/ Upright Leg Curl-Glute Crunch
125/9..50/10; 125/8+1..50/10; 125/8..50/10
Stiff Leg Deads
QUADS – did Quads in FD/FS fashion
Leg Press (6/1/X) 3x4-6
7plts each/6; 7plts each/6
Sissy Squat (2/3/X)
Smith Lunges (1 leg at a time)
135/10each leg; 135/10each leg
Cross-body Leg Press (for glutes)
Last set superset with Abduction – 115/30!!!
Needless to say I will be walking gingerly for the next couple of days.
01-28-2010, 04:31 PM
How I feel you on the naseau. I end up throwing up on leg day at least avery 3 weeks and then just feel like it the rest of the days..makes it awful when you have kids at home to feed dinner too. Back day has been that way as well.
Whens the next show?
01-28-2010, 09:35 PM
Well, to answer your question, there are a couple I am looking at. I may do the November NGA show here in South Florida. That'll give me a full year to work on the things I feel I need to. I've also been looking at an NGA show in August, but that may not be enough time for me. OR...I might bag the whole thing and wait until next year! lol We'll see. I'm kinda keepin' things open right now.
01-29-2010, 03:28 PM
Sometimes we’ve gotta do what we’ve gotta do. My boss mentioned that we might end up working through lunch, so I asked him – so, should I workout in the morning – and he said yes. So, this morning I woke up at 5am-ish, EFX supps (CellRush, 2-Nytrics, & LBAs), got my meal in about 20 minutes later and off I went to the gym.
I have to say that after training midday as I have been for the better part of a year now, going back to the morning was rough. I am just not good in the morning and I’ve been fooling myself that I was good for about 10 years. My training day wasn’t great…just ok.
Hopefully I did a good enough job to stimulate some growth.
Side Laterals – strict/straight fr sides…once failed, I brought them in front and did more
DB Presses – once I did side laterals the way I did them, the weight I could use for DB Press was limited!
Rev Pec Dec
135/20, 165/12, 165/10
Alt DB Fr Raise-Hammer Grip
EZ bar Pushdown
150/13, 160/11, 180/6
210/10, 201/10, 210/10+4 XReps
One-arm Rev Cable Ext
Lying Leg Lifts – 2 sets
Cable Crunch – 2 sets
Top Cable side crunch – 2 sets
CARDIO – the only good thing to come out of training in the morning was that I could do cardio on the Stairmill…this was also the worst part! LOL
20 minutes on that blasted thing.
Now, a fun cheat meal tonight with my girlies and rest!!
01-29-2010, 04:25 PM
Strong work. Caught up with your log and I am impressed. I have a 7-month old at home and have considered competing as a natural over the past year. With things settling down I am starting to train like it. In doing so I can truly understand and recognize the hard work and devotion all this entails.
02-01-2010, 04:49 PM
Good luck & stop by if you need any help!
02-01-2010, 05:06 PM
I had a nice weekend with my girls! We went to the mall to hang out, took the older one to dance class, went out to dinner, had ice cream, watched a movie (Up…btw, a gut wrencher!), played Wii and rested! My legs were STILL hurting this morning from last Thursday. Don’t know why…I guess I thrashed them that good!
I’ve been doing some higher reps than normal (I usually do Power, Rep Range, Shock) recently for a couple of reasons. First, I’ve been noticing that I have been paying more attention to the rep ranges and making sure I hit them rather than feeling the muscle. I had also been using too much weight (IMO) on certain exercises to be Mr. Bad Ass.
Since I’ve decided to go off-the-map so to speak, I feel like I’ve had some pretty decent results. I’ve been pushing past mental barriers…I’ve been giving myself a fuzzy rep range to try for and I found that I was able to go past that range most times. However, if I tried to go heavier on most exercises, I found that my “feel” wasn’t great and I felt like I was just managing the weight…NOT GOOD.
Well, fast forward to now and I think I am ready to take a step forward…I want to try to hit a modified Power Week (6-8 reps, instead of the usually 4-6). My shoulder and forearm issues are the primary reason for the higher reps, but I am hoping to get use out of the Power-mentality. Hell, I may even decide to do 2-Power Weeks in a row.
25/9, 35/7, 35/6+1
Rev Grip Pulldowns
240/7, 225/9, 225/8 – not great feel for some reason…too much biceps, which was the reason I don’t necessarily like going too heavy
WG BB Upright Row
115/9, 115/8+1, 115/7+1
Cheat Side Laterals
45/10, 45/9, 45/8
CALVES – I haven’t done these since last Saturday…they’ve hurt THAT much.
2plts/20; 3plts/15; 4plts/9
Leg Press Machine
230/13, 230/11, 230/10+1
02-02-2010, 09:09 PM
Last night was a true whirlwind. I went to Publix for my normal groceries and BJs for my meat stuff (chicken, lean ground beef, fish, etc). Then I went home to cook some chicken and beef. Tonight we cook fish and brocolli (but I digress!) So, needless to say I got to bed a little later than normal, but that's ok. Since I didnt' have the girls, I was able to sleep in a little. I was still tired in the morning, but it was all good. I had a great night sleep. I was sore as hell in my lats rom yesterday, but I guess that's to be expected. I can only imagine how sore I would be if I didn't take my daily-double-dose of LG5!
Back on the damn treadmill to start my day! And, since I woke up later than normal, I decided to play around with my meal timing a bit. So far so good.
This afternoon was Chest and Biceps and I really tore things up. There is such a fine line between going heavier and doing quality muscle-building reps. Plus, going heavier puts great pressure on my injuries, so I was very careful. After heavier-than-normal back yesterday, I already felt my elbow acting up more than usual.
I must say I was feeling a little extra-aggressive today in the gym. I'm not sure if "life" is affecting me or what, but if it is, I am taking it out on the weights.
All movements - trying to stay in 6-8 rep range
DB Incline Press
95/6, 90/7, 90/6-1/2
Incline Smith Press - I can't normally do much weight on these, but after DB Incl, I was sapped
195/8, 205/6, 205/5..drop..185/3
Alt DB Curl
EZ bar 90 degree Preacher Curl
Low Cable Curl
Vups - 3 sets
Decl Crunch - 1 set
I immediately threw down a shot of LG5 knowing full well that recovery will be key after this one. I'm not looking forward to it, but it might be a good thing that my day off from training is tomorrow!
02-04-2010, 05:07 PM
Yesterday was my day off from training and thank goodness! I woke up incredibly sore from my Monday and Tuesday workouts.
As for today, I screwed up with my split. I was supposed to do Delts and Triceps; and the workout I did today, I was supposed to do tomorrow. And to add to that, I was supposed to do Back-Thickness & Mini-Chest. And I couldn’t even get to mini-chest. Oh well. No worries. I’ll figure things out for the rest of the week and weekend.
I didn’t even do cardio this morning! I woke up with a headache and didn’t want to push it.
T-Bar Corner Rows
5plts (225)/11 – not sure what got into me on these
Smith Rack Deads – each rep done to below the knee & stopped at the bottom of each rep except on the last set. I didn’t stop at the bottom on that set!
435/8, 435/8, 435/9
Rev Grip BB Row
Row using Lat Pulldown – to chest
I would have loved to hit mini-chest, but I was a) too sore from Tuesday still, and b) didn’t have enough time. So, we’re back at it tomorrow and Saturday!!
02-05-2010, 05:37 PM
Ah I didn't know you had a log on here..
I've got a question... on your rep range days, how many reps do you do?
Right now I do 10-12 reps but I was thinking about doing 15-20 to try and get more muscle tone. Do you think this would work?
02-08-2010, 09:08 PM
For example, for Back - #1
Pulldowns - 7-9
BB Row - 10-12
Seated Row - 13-15
Stiff-arm Pulldown - 16-20
Pulldowns - 7-9, 10-12, 13-15
BB Row - 7-9, 10-12, 13-15
Seated Row - 7-9, 10-12, 13-15
Stiff-arm Pulldown - 16-20
You can even do the rep ranges backwards down the line as well.
I hope that helps!! Let me know if you need anything else.
02-08-2010, 09:10 PM
Ok, so its been a couple of days since I've been able to update so I'll try to catch everyone up. Friday & Saturday were both fantastic days in the gym! Friday was Delts and mini-Chest, then Saturday morning was Triceps and Hams/Glutes. I didn't have time to really post over the weekend because I was enjoying life. I went out to dinner with friends on Fri night, hung out with my sister on Saturday during the day and went bar hopping with a couple long-time friends on Sat night. Then, on Sunday...NOTHING!!! I sat my fat ass on the couch and didn't move...again. There is really something to be said for this new-found enjoyment.
Anyway, after the craziness of the weekend, I was still a bit tired, but I woke up and cranked out my morning cardio. Then in the afternoon, I hit the gym. I decided to stick with the heavier 6-8 rep scheme this week - like a modified Power Week of the PRRS Training system. And, all I can say is thank goodness for my EFX supps!!! I'm not sure how it would have gone if I didn't have my CellRush and Nytric Pro to jump start me for my workout.
Rev Grip BB Bent Row - 3 sets
WG Pulldown - 3 sets
Rope Seated Row - 2 sets
Rev Hammer Pulldowns - 2 sets with ss/One-arm Row on last set (120/11)
Hyperextensions - 3 sets
Free-Motion Press - 3 sets
Leg Press Machine - 2 sets with dropset on last set
02-09-2010, 04:38 PM
Today was another one of those days where everything seemed to go well. You don’t necessarily equate going heavier with getting good pumps, but I managed to feel strong (relative to me) and feel huge afterwards.
Smith Incl Press (low incline) – slow moving, no bouncing.
235/6, 225/5, 215/6+neg
DB Incl Press (higher incline)
80/10, 85/7, 85/6+neg
(hi position)-55/12; (lower position)-65/7
Dips ss/ Lower-Cable Crossover
Incline Seated DB Curl
EZ-bar Lower Cable Curl
3 sets of 15+
02-12-2010, 03:13 PM
Yesterday was a pretty kick ass day of training. It was my bi-weekly session of Hams, Quads & Glutes. I tried to stay in the Modified-Power week range of 6-8 reps, but I came to realize afterwards that it may not have been the smartest thing to do. Since I am only doing leg once every two weeks, putting all of that pressure on my knees didn’t feel smart – at least not yesterday!
I felt a little strain and a small pop at different times during my quads movements and that scared the shizzz outta me! That’s one of my biggest fears actually. But, that’s what makes us bodybuilders the stubborn, knucklehead people that we are, because that fear didn’t stop me from training. Whereas a smart person probably would’ve stopped.
Lucky for me, I didn’t hurt myself – I’m just sore as hell! But, for next time, I’ll probably train them a tad lighter…but still with the same high intensity.
Seated Leg Curl
Single-leg Leg Curl
70/7, 70/7, 65/7
135/8each side , 135/8each side
4plts each sd/10, 4plts each sd/10, 4plts each sd/9 – these tore me up!
7plts each sd/8* - got scared-heard a little pop I the knee
7plts each sd/12
7plts each sd/11
Smith One Leg Lunge
165/8 each leg
I think that was good enough. Not my best leg workout by any stretch, but I think it was pretty effective!
02-12-2010, 04:38 PM
What a great end to the workout week! Although I had ZERO desire to do a damn thing today, getting to the gym was my salvation. And it even took me a few sets to get my head and heart fully into the game.
Side Lateral Machine
DB Press – I started too light…I thought it’d be tougher after side laterals
70/10, 75/5, 70/6+neg (the first set zapped me!)
Plate Front Raises
Incline Ext (I had to watch out for these due to my ongoing elbow issue; I went lighter for a deep stretch, plus a hold at the bottom)
70/13, 80/9, 80/9
One-arm Rev Cable Pushdowns
15/12, 15/12 (hold contraction)
02-15-2010, 12:14 AM
02-16-2010, 04:19 PM
This week started out fantastically! My girls were with me all weekend and through Monday (off from school) and we had a terrific time doing a bunch of Valentine’s Day activities & spending time with family. There aren’t too many things better than that in my opinion.
As for training, I had a phenomenal day yesterday. I took the girls with me and they played in the play area while I tackled Lats-Width, Mini-Delts and Calves. I am HURTIN’ today!
Machine Pulldowns – this machine gives me an amazing crunch!
190/14, 210/9, 210/7..drop..170/5
195/10, 195/10, 195/9+1
Chins – after the first two, I was WEAK!
6+2 forced and 1 xrep
Rope Stiff-arm Pulldowns
Plate Front Raises ss/ Side Laterals (from the side/hips)
Rev Pec Dec
Final set – drop
135/??, 90/??, 45/??
Oh yeah…I’m sore!
I ended up doing my cardio at night before my last meal. I liked doing it at night. I might try this every once in a while
Incline DB Press (hold for 1-sec at bottom; squeeze at top for 1-sec)
80/11, 80/8, 80/6..drop..70/3
Decline Hammer Press
Flat DB Press – don’t like these bc they f-with my shoulder. I tried it for one set, then moved on. Did NOT like how they felt
Flat Machine Press ss/ Cable Cross
DB Preacher Curl
Alt. Hammer Curl
Lying Top Cable Curl
I had to ice my elbow after this one! I am bummed that tomorrow is my off day…but I really think I need it!
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