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

[rantorcha]

I decided to cave in and run a new log too for the New Year.

Hey Crader!!! It's nice to see ya around here again. I will absolutely be on the lookout for your journal!

[rantorcha]

Woke up this morning and hit the treadmill. But that was after lying awake in my bed for over two hours. I woke up at 4am and could not go back to sleep. Not sure what happened, but I guess we'll see how it goes tonight.

On my way to the gym in a few...

[rantorcha]

Quick update on last week...
Majorly busy both at work and at home. Quarter-end and year-end at work brings about many reporting needs and with the new year, more and more projects are coming my way. I am really liking how things are going work-wise lately...so that's good. At home, I've reorganized some things, including my kids room to have things flow more easily. My closet got the once over as well. Plus I had my girls in the middle of the week, so getting on the computer was difficult to get to.

That said, my workouts were pretty crazy! I was sore as HELL all week long and after doing legs on Thursday, I could barely walk ALL WEEKEND!! UGH. Last week was my "normal" week where I hit each bodypart once. This week is my N.I. (Needs Improvement) week, where I hit bodyparts that need a little help once the normal way and once again in a mini-workout fashion.

BACK-Width
Pulldowns
195/13, 210/7+1, 195/8+1..drop..150/6
One-arm Row
105/11, 105/11, 115/9..drop..95/6
Rev Hammer Pulldown
90each side/11, 90each side/9+1
Rope Stiff-arm Pulldown
102/13, 120/11..100/6+1

Mini-Delts - I decided to concentrate all my efforts on side laterals with limited rest between sets
30/12, 30/10, 30/9, 25/11, 25/9, 22.5/10
6 Total Sets and MAN were my arms ready to fall off!

CALVES
I tried calves, but they were still sore from last week and started to cramp, so I stopped. Since I do them 2x per week, I don't feel so bad.

CARDIO - was done in the morning at home for 20 min.

That's pretty much it for today!

[crader]

Wow sounds like you were busy!

[rantorcha]

Wow sounds like you were busy!

Ugh! I AM! lol

[rantorcha]

Today started as normal with 20 min of cardio. Not a bad round of cardio...jstu got through it with SportsCenter!

This afternoon was Chest and Biceps. I was particularly "in the mood" to train this afternoon. I was ready to rock and roll when I set foot in the gym.

CHEST
Incl DB Press - hands angled
85/8, 85/6-1/2, 80/7..drop..65/6
Machine Press
195/11, 195/12, 195/10
Dips
bw/13, bw/11..ss/ Cable Crossover 27.5/12

BICEPS
DB Curl
45/10, 45/10
Incl DB Curl
35/10, 35/8+1
DB Preacher - 90 degree
35/6, 30/9

My arms and chest were spent after this one.

[crader]

Sounds like you had a good day in the gym!!!

[rantorcha]

Sounds like you had a good day in the gym!!!

It was a happy day!

[rantorcha]

It is Wednesday, so it is an off day for me I didn't do cardio either because I like to have my off days with no work what so ever. I call it "priming the pump" for when I have to hit cardio everyday for a contest.

I am staying consistent with my supps, though. I really feel that my supp regimine has been spot on. With the drug-free status and absolute purity of the products AAEFX makes, it has helped me get past some serious stagnations in my muscle-building quest. And at age 36, I can use every advantage I can get.

I'll give you a quick rundown of my protocol tomorrow...I'm spending the evening with my girlies!

[rantorcha]

Its unreal these days…it seems the more time I need, the less I have. I meant to get on the computer yesterday to give my update, but I had NO time and ended up having to go bed later than I wanted. Needless to say, waking up was not much fun this morning. But, I rolled out of bed and did my 20 minutes of cardio nonetheless.

I mentioned I would update everyone on my latest supplement regimen for this off-season. I am giving a TON of credit to my All American EFX supps for getting me past a very serious plateau last year and it is proving its worth, as I continue to improve at a much faster rate than ever! I really feel that the extreme high-quality and purity of these products make then second-to-none. So, here’s where I am at right now…

Kre-Alk PRO - 1 cap pre workout; 1 cap post workout
LBA Pro – 1 srvg before Meal #1, 3, 5 (& one more in the middle of the night)
CELL RUSH - 1 srvg pre workout
NYTRIC PRO - 2 tabs pre & 1 post workout
Kre-Generator - 1 scoop mixed with NF-Pro post workout
LG-5 PRO – 1 srvg post workout; 1 srvg before bed
HBM: 2 caps Meal 1; 2 caps pre workout; 2 caps post workout
V & M: 2 caps in AM; 2 caps in PM

That’s my current/quick rundown. This is the Flex Wheeler signature series of EFX supps and they have really taken it to a new level.

Anyway, although yesterday’s workout kicked ass, today’s was even better. For some reason I was frothing at the mouth at the gym today. Don’t question it…just take it and say thank you! lol

BACK (Thickness day)
Rack Smith Deads (just below knee..full stop before coming up)
405/12, 455/6, 455/6..drop..315/6 WHEW!!!

Smith WG Bent Row ss/ Smith Rev Grip Bent Row – 225/12; 225/8
2nd set…reversed the order (did Rev Grip 1st) – 225/11; 225/5+1

CG Seated Cable Row – 20/9, 210/7+1

Hammer Row-1 arm at a time – 3plts/8..drop..2plts/8

TRAPS
Seated DB Shrug – 105/14+1, 105/14+1

I can now go home to take a nap!!

[crader]

I know exactly how you feel on both sleep and time! I hope you get a good nap!

[rantorcha]

I know exactly how you feel on both sleep and time! I hope you get a good nap!

Thanks, C. I made due. lol

[rantorcha]

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

BACK-Width
Chin ups
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
CG Pulldowns
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
130/10, 130/10

Mini-DELTS
Seated Side Laterals ss/ BB Upright Row
30/10..65/13
30/9+1..65/11
30/8 + 5-XReps..65/10

CALVES (still a little sore from Sat, but went ahead and did a mini-calf)
Seated Raises
4plts/8..drop..3plts/10..drop..2plts/12..drop..1plt/15

[rantorcha]

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!

CHEST
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
Dips
bw/13, bw/10+1
Star Trac Flat Mach Press
165/18

BICEPS
Incl DB Curl
35/13, 40/6 (SERIOUS pump!)
Stand Alt DB Curl
45/8, 45/7
EZ Bar 90 degree Preacher
65/9, 65/9

ABS
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.

HAMS/GLUTES
Lying Leg Curl ss/ Butt-blaster using leg curl machine (in reverse)
140/10…40/12
125/11…50/12
125/10+1…60/15!!
QUADS
Leg Press (1-1/2 Reps)
5plts each/10
5plts each/9

Rev Hack Squats
3plts each/12
3plts each/12

Leg Ext
110/15, 110/13+1

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.

[rantorcha]

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!

BACK-Thickness
T-bar Rows - I'm pretty sure this was a PR for me!
5plts/12
6plts/6
6plts/5..drop..5plts/6..4plts..7..3plts/8 (could've stopped here!)

Rack Deads
365/10
365/9

High Seated Cable Row - using horizontal D-bar
195/13
225/8+2

One Arm Row
105/13
115/9

Mini-CHEST
Incl Hammer
90each side/13
115each/8..drop..90each/7

Incl Flyes
50/11
50/11

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

[crader]

Hope the babies are okay!

[rantorcha]

Hope the babies are okay!

My beautiful babies are great...thanks!

[rantorcha]

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
Rope Pushdowns
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!

[rantorcha]

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...

BACK/LOW BACK
CG Pulldown
225/13, 240/9, 240/8
Smith WG Row
225/13, 245/11+2, 255/10+1
Underhand Machine Row
205/18, 235/13+2
Rope Stiff-arm Pulldown
130/12..drop..100/9
130/12..drop..100/9
Hyperextensions
BW/20, 25/15, 25/14

TRAPS
Seated DB Shrug
110/15, 110/14+1
Behind-neck Pulldown to top of head
120/20

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!

[crader]

Awesome back day!!!!! Now you can relax for the night!