Hello everyone,
Well now that my contests are over i am slowly transitioning back into bulking. I am taking a much slower approach to fully take advantage of the "post-contest window of growth".
As you all know I recently hurt my shoulder (nerve damage while doing hack squats?). Really weird injury but in the end I believe it helped me train alittle smarter. So i have taken a full week off after my contest and am starting on a 3 week deload period before getting into my old PR's. I want to make sure my shoulder is 100% before anything else!
My main focus while bulking is...
**PROGRESSIVE POUNDAGE INCREASE and STRIVING TO INCREASE MY 1-Maximum Rep ON THE "BIG 3"(Squat, Deadlift, Bench)**
I will be judging the effectiveness of my training by the poundages I am moving in "good form"
For the past 2 years i have been training higher volume in hope of more gains, so my new approach is Reduced Training Volume + Frequency will produce more gains....based on my previous journals lower volume and progressive poundage increase worked the best for me. For a while i was spinning my wheels doing every new routine i read or saw, and i took my eye off the big picture.
Key Points I will be focusing on:
-Riding the notion that more exercises = more growth
-To get bigger I must focus on the body as a whole rather then in "parts"
-Getting stronger in the "Big 3" and increasing my ability in others
-"Milking" each exercise in each Training cycle until i plateau on that exercise then switch it out
-Less training usually means more strength and growth
-Staying relatively lean while making good strength gains
My routine:
Monday: Legs (Squats*)
Tuesday: Rest
Wednesday: Push (BB Presses*)
Thursday: Rest
Friday: Pull (Deadlifts*)
Saturday: Rest
Sunday: Rest
**Main focus exercises
Cardio: 2 HiiT sessions/week, but this will get cut down eventually as i slowly increase my calories back to baseline
I have giving myself plenty of rest days this time around, which is something i missed and overlooked in the past
Basics of my training split:
40 to 60 minutes/session
1 main work set/main focus exercise
2 to 3 work sets/exercise
4 to 15 reps per work set
Nutrition
BULK: 10 week (40/40/20; P/C/F)
CUT: 2 week (-25-35% calories)
Note: I will be gradually raising my calories over the 10 week bulk, whatever is necessary to keep steady and consistent weight gain (>1 lb/2 weeks).
Goals for my first training cycle:
Increase 10lbs to Big 3 by end of cycle
Bodyweight Goal: "Lean" 185lbs by end of cycle
Starting 1RM (I underestimated these big time due to my shoulder, i believe these are good starting points)
Bench: 270
Deadlift: 420
Squat: 400
Starting Weight: 174lbs
Supplements:
Xtend- 1 scoop btwn meals, 2 scoops Post W/O
Creatine
Glutamine
Vasocharge
Animal Cuts
Multi
Fishoil
Sunday, August 31, 2008
Final Review Of Hypertrop-X
Body Stats
My Starting Stats 7/2
Weight: 178lbs
Bodyfat: 4.4% (based on the 9site caliper test)
My Ending Stats 8/30
Weight: 171lbs (-7lbs)
Bodyfat: 3.2% (based on the 9site caliper test)
Hypertrop-X Review Critique:
Stength 9/10
Strength went up like crazy, even when rehabing an injury i was still gaining my strength back
Energy 2/10
I did not see much of an energy boost
Endurance/Stamina 8/10
Eundurance/Stamina was much better than usual, definately an increase and i believe it was due to the beta alanine
Pumps 3/10
The pump was decent, not much a pump from the supplement
Recovery 8/10
Hypertrop-X definately help me recover much faster from my workouts, thus helping to increase my strength
Fat Loss 6/10
Hypertrop-X helped me lose that last bit of bodyfat needed
Overall Thoughts 7/10
Overall pretty solid product, Definately worth it for strength gains. As far as the fat loss goes, it was ok. I had to split the dosage into 2 pills taken upon rising and 2 tabs 30 min before workout. I felt no beta alanine tingle dosing it this way. It does help with strength though, but its definately do to the beta alanine.
The supplement is pretty good if you have the extra cash to spend. If not stick with regular Beta- Alanine and you will get similar results
Once again i want to thank Hypertrop-X for the chance to try out this supplement!
My Starting Stats 7/2
Weight: 178lbs
Bodyfat: 4.4% (based on the 9site caliper test)
My Ending Stats 8/30
Weight: 171lbs (-7lbs)
Bodyfat: 3.2% (based on the 9site caliper test)
Hypertrop-X Review Critique:
Stength 9/10
Strength went up like crazy, even when rehabing an injury i was still gaining my strength back
Energy 2/10
I did not see much of an energy boost
Endurance/Stamina 8/10
Eundurance/Stamina was much better than usual, definately an increase and i believe it was due to the beta alanine
Pumps 3/10
The pump was decent, not much a pump from the supplement
Recovery 8/10
Hypertrop-X definately help me recover much faster from my workouts, thus helping to increase my strength
Fat Loss 6/10
Hypertrop-X helped me lose that last bit of bodyfat needed
Overall Thoughts 7/10
Overall pretty solid product, Definately worth it for strength gains. As far as the fat loss goes, it was ok. I had to split the dosage into 2 pills taken upon rising and 2 tabs 30 min before workout. I felt no beta alanine tingle dosing it this way. It does help with strength though, but its definately do to the beta alanine.
The supplement is pretty good if you have the extra cash to spend. If not stick with regular Beta- Alanine and you will get similar results
Once again i want to thank Hypertrop-X for the chance to try out this supplement!
Saturday, August 30, 2008
8.30.2008
Off Day
Weight
174lbs
Notes:
I am all ready to begin this offseason, I will be taking pictures every 4 weeks along with bodyfat. I will be weighing myself every Sunday morning
I am going to post my offseason routine in another post
here are some pics of me exactly 1 week post contest, after a week off
Off Day
Weight
174lbs
Notes:
I am all ready to begin this offseason, I will be taking pictures every 4 weeks along with bodyfat. I will be weighing myself every Sunday morning
I am going to post my offseason routine in another post
here are some pics of me exactly 1 week post contest, after a week off
Friday, August 29, 2008
8.29.2008 The Anticipation is killing me!!!!
Cardio
5 min Warmup
15 HiiT
5 min Cooldown
Weight
173lbs (back to where i was before peak week)
Notes
Having a week off from the gym has many benefits, it allows your muscles to heal fully from lifting. Gives your central nervous system time to relax and recover, gives your mind a mental break. It also allows for any nagging injuries to fully heal. All in all a week off from the gym have much more benefit then negative, but i can not take it anymore!!! I have so much work to get done this offseason that i want to get it underway already! I am starting up again Monday morning at 7am! I can not wait!
Side Note
I have enrolled myself in a Trigger Point therapy class, Trigger point therapy is a great way to heal pains. Practicing some stuff on myself and my shoulder feels a lot more looser....The class starts This sunday! Add another certification to the wall! :)
Cardio
5 min Warmup
15 HiiT
5 min Cooldown
Weight
173lbs (back to where i was before peak week)
Notes
Having a week off from the gym has many benefits, it allows your muscles to heal fully from lifting. Gives your central nervous system time to relax and recover, gives your mind a mental break. It also allows for any nagging injuries to fully heal. All in all a week off from the gym have much more benefit then negative, but i can not take it anymore!!! I have so much work to get done this offseason that i want to get it underway already! I am starting up again Monday morning at 7am! I can not wait!
Side Note
I have enrolled myself in a Trigger Point therapy class, Trigger point therapy is a great way to heal pains. Practicing some stuff on myself and my shoulder feels a lot more looser....The class starts This sunday! Add another certification to the wall! :)
Wednesday, August 27, 2008
8.27.2008
Cardio:
HiiT
5 min warmup
15 HiiT Sprints
5 min cooldown
Weight:
174.5lbs (-2lbs)
Notes:
My weight is just about where it should be...i was 173 before Peak week and i dried out to 171lbs so by sunday my weight should be normal
Nothing really much else to post....I am feeling really relieved taking this weekoff, my body needed the rest....i am so fired up to start up again though
But i will be very patient this time around
School starts today :D
Cardio:
HiiT
5 min warmup
15 HiiT Sprints
5 min cooldown
Weight:
174.5lbs (-2lbs)
Notes:
My weight is just about where it should be...i was 173 before Peak week and i dried out to 171lbs so by sunday my weight should be normal
Nothing really much else to post....I am feeling really relieved taking this weekoff, my body needed the rest....i am so fired up to start up again though
But i will be very patient this time around
School starts today :D
Tuesday, August 26, 2008
8.26.2008
Cardio
20 min Low intensity
Weight:
176.5lbs -3.5lbs since yesterday
Diet:
On point
Notes:
Everything is right on point, I am devising my offseason plan as we speak as well as how i will breakdown my macros
I will be taking the rest of this week off of weight training to allow my shoulder any other little nagging injuries to heal up before starting up again
On tap for tomm
HiiT Cardio
Cardio
20 min Low intensity
Weight:
176.5lbs -3.5lbs since yesterday
Diet:
On point
Notes:
Everything is right on point, I am devising my offseason plan as we speak as well as how i will breakdown my macros
I will be taking the rest of this week off of weight training to allow my shoulder any other little nagging injuries to heal up before starting up again
On tap for tomm
HiiT Cardio
Monday, August 25, 2008
VIDEOS!
Here is my Posing Routine from Sat Night
http://www.youtube.com/watch?v=6dnG7VcUd2o
Here is my Individual Posing Routine from Sunday (Sunday was judged like in the old days!)
http://www.youtube.com/watch?v=9Zv5FGXB8w4
http://www.youtube.com/watch?v=6dnG7VcUd2o
Here is my Individual Posing Routine from Sunday (Sunday was judged like in the old days!)
http://www.youtube.com/watch?v=9Zv5FGXB8w4
8.25.2008 Off Day
Cardio:
20 min Low intensity
Diet:
Pro- 225g
Carb- 260g
Fat- 60g
Weight:
180lbs <- up 9lbs since Sat morning....guess those fries that burger and the handful of oreos took their toll! Notes
I am up 9lbs but the weirdest thing is i still have all of my cuts! My hammies are still cut and i still got my striations in my quads.....I must have lost a lot of water, I am so much fuller today!
My body is absolutely killing me....my lats, calves, abs, serratus, triceps, quads.....needed rest day today!
Cardio:
20 min Low intensity
Diet:
Pro- 225g
Carb- 260g
Fat- 60g
Weight:
180lbs <- up 9lbs since Sat morning....guess those fries that burger and the handful of oreos took their toll! Notes
I am up 9lbs but the weirdest thing is i still have all of my cuts! My hammies are still cut and i still got my striations in my quads.....I must have lost a lot of water, I am so much fuller today!
My body is absolutely killing me....my lats, calves, abs, serratus, triceps, quads.....needed rest day today!
Breathe of Fresh Air!
Deep Breathe in......and exhale......ahhhhhh.....you feel that? I do, the mind easing breathe of air!
Wow 18 weeks of strict dieting, training and cardio all coming down to probably a total of 2 hours max! Seems like a lot of work for such a little reward but it was worth every second and every ounce of energy! 3,024 hours of living and breathing one date with one goal in mind, to win!
To stand under those bright lights knowing you have busted your behind to get there and earn your position is a PRICELESS feeling! The rush i get from standing on stage showing the judges my package i have worked so hard for!
Peak week went just as planned, I kept my water intake high and with every passing moment i was getting harder and harder! Actually on Saturday i consumed prob a total of almost 3 gallons of water! So big myth there on having to cut water and all that other fun stuff!
I actually slept on Sat morning, strange but i woke up the time i wanted too. Prepared for my day and i was off. The hour and half ride to NJ seemed like an eternity. I was cool, calm and collected the whole prejudging morning. I focused on myself and no one else. I knew i did all the work i was suppose too and that no matter what the judges had to say or "place" me that i already achieved my goal for this prep. Speaking of goals I set a goal for myself to "Weigh in 5lbs heavier then last year, with more lines and striations in my quads".......Last year i weighed in at 166lbs in the morning, This year i weighed in at exactly 171lbs!! Then looking in the mirror stuck my quad out, flexed....boom striations (not as many as i'd like but still, they were there!)
So anyway.....The pump-up room is small room usually backstage where competitors all get together to "pump-up" and oil/tan up. This is also known as the psych-out room! No tricks were played in my head this time around....i didnt size up my competition, i didnt care! i worried about me and only me and that made such a difference in the way i presented myself onstage. I finally understand what everyone means when they say "Look confident up there". It's not about trying to look confident, its about being 100% with the hard work you put into your prep and showing it off!
Prejudging went extremely well, I was center stage pretty much the whole time.....i have the video to prove it!
I ended up placing 3rd in the Open Mens Division (3 out of 8), which i was very satisfied with! I was once again the youngest in my line up but thats ok!
I left the event very pleased with my progress and was onto my next mission, a charity show the following day!
8/24
4am.......Can't sleep....Staring at the ceiling....total opposite from the night before.....Was i nervous? No more anxious! I was excited to get back out there this time and do it this time for my family and friends who came out to support me
Looked over my body in the mirror....i was so much fuller/harder then yesterday and alot more veiny....made me even more confident!
Arrived at the Event to find out the show was not-tested......I laughed and said "This should be fun" i pumped up and did what i had to do once again....then i walked behind the outdoor stage to find my class! I was competing against guys that were monster! Complete Monster....i asked one guy how much he weighed and he said 221lbs! lol I weighed in yesterday at 171lbs!
I thought to myself, your here to have fun and give your family (some of which have never seen me compete) a good show.
Prejudging went well.....Moved everyone around alot which is good....But i thought out of the 8 guys i came dead last!
Finals time came rolling around and i found out only the top 3 get a trophy...so i knew i was not recieving one lol
I preformed my posing routine on a platform on Jones beach which was an amazing experience!
After posing i decided to go and get some much needed food!
i hit up this place Cheeburger Cheeburger
www.cheeburger.com
They have a 20oz Burger that if you finish the whole burger u get your pic taken and put on the wall.....needless to say my photo is on their wall now :D
So all in all....was the 3,024 hours of my life worth those minor 2 hours of a weekend........in one word......YES! I am a stronger person today because of the struggle's i went through this prep
I have decided to not continue on with the string of my contests i had planned.....I had planned on Competing Sept 6th, and Sept 20th. After analysis the various pictures and video i have, i see many flaws in my physique that must be corrected....the only way to do that is to take a break from competing and focusing on building myself up!
I am in no rush to become a pro, A "Pro Card" doesnt enhance my life in anyway.....it wont make me rich, or famous but it will prove that i am among the few who work that much harder then everyone else, the extra few who drive themselves past their current situation in order to succeed! I am there in spirit, its time to take my body there!
Back on the Diet...Monday morning 12am
These past 2 shows have left a chip on my shoulder.....I am now hungrier then ever!
Time to fight!
Some pics from both days....the pics are all mixed up....i will try and post the videos as soon as i can!
Wow 18 weeks of strict dieting, training and cardio all coming down to probably a total of 2 hours max! Seems like a lot of work for such a little reward but it was worth every second and every ounce of energy! 3,024 hours of living and breathing one date with one goal in mind, to win!
To stand under those bright lights knowing you have busted your behind to get there and earn your position is a PRICELESS feeling! The rush i get from standing on stage showing the judges my package i have worked so hard for!
Peak week went just as planned, I kept my water intake high and with every passing moment i was getting harder and harder! Actually on Saturday i consumed prob a total of almost 3 gallons of water! So big myth there on having to cut water and all that other fun stuff!
I actually slept on Sat morning, strange but i woke up the time i wanted too. Prepared for my day and i was off. The hour and half ride to NJ seemed like an eternity. I was cool, calm and collected the whole prejudging morning. I focused on myself and no one else. I knew i did all the work i was suppose too and that no matter what the judges had to say or "place" me that i already achieved my goal for this prep. Speaking of goals I set a goal for myself to "Weigh in 5lbs heavier then last year, with more lines and striations in my quads".......Last year i weighed in at 166lbs in the morning, This year i weighed in at exactly 171lbs!! Then looking in the mirror stuck my quad out, flexed....boom striations (not as many as i'd like but still, they were there!)
So anyway.....The pump-up room is small room usually backstage where competitors all get together to "pump-up" and oil/tan up. This is also known as the psych-out room! No tricks were played in my head this time around....i didnt size up my competition, i didnt care! i worried about me and only me and that made such a difference in the way i presented myself onstage. I finally understand what everyone means when they say "Look confident up there". It's not about trying to look confident, its about being 100% with the hard work you put into your prep and showing it off!
Prejudging went extremely well, I was center stage pretty much the whole time.....i have the video to prove it!
I ended up placing 3rd in the Open Mens Division (3 out of 8), which i was very satisfied with! I was once again the youngest in my line up but thats ok!
I left the event very pleased with my progress and was onto my next mission, a charity show the following day!
8/24
4am.......Can't sleep....Staring at the ceiling....total opposite from the night before.....Was i nervous? No more anxious! I was excited to get back out there this time and do it this time for my family and friends who came out to support me
Looked over my body in the mirror....i was so much fuller/harder then yesterday and alot more veiny....made me even more confident!
Arrived at the Event to find out the show was not-tested......I laughed and said "This should be fun" i pumped up and did what i had to do once again....then i walked behind the outdoor stage to find my class! I was competing against guys that were monster! Complete Monster....i asked one guy how much he weighed and he said 221lbs! lol I weighed in yesterday at 171lbs!
I thought to myself, your here to have fun and give your family (some of which have never seen me compete) a good show.
Prejudging went well.....Moved everyone around alot which is good....But i thought out of the 8 guys i came dead last!
Finals time came rolling around and i found out only the top 3 get a trophy...so i knew i was not recieving one lol
I preformed my posing routine on a platform on Jones beach which was an amazing experience!
After posing i decided to go and get some much needed food!
i hit up this place Cheeburger Cheeburger
www.cheeburger.com
They have a 20oz Burger that if you finish the whole burger u get your pic taken and put on the wall.....needless to say my photo is on their wall now :D
So all in all....was the 3,024 hours of my life worth those minor 2 hours of a weekend........in one word......YES! I am a stronger person today because of the struggle's i went through this prep
I have decided to not continue on with the string of my contests i had planned.....I had planned on Competing Sept 6th, and Sept 20th. After analysis the various pictures and video i have, i see many flaws in my physique that must be corrected....the only way to do that is to take a break from competing and focusing on building myself up!
I am in no rush to become a pro, A "Pro Card" doesnt enhance my life in anyway.....it wont make me rich, or famous but it will prove that i am among the few who work that much harder then everyone else, the extra few who drive themselves past their current situation in order to succeed! I am there in spirit, its time to take my body there!
Back on the Diet...Monday morning 12am
These past 2 shows have left a chip on my shoulder.....I am now hungrier then ever!
Time to fight!
Some pics from both days....the pics are all mixed up....i will try and post the videos as soon as i can!
Friday, August 22, 2008
Last Blog Before the Show
Well as i sit here, I can't help but think what a journey it has been for me. Every contest prep has a story attached to it. As i sit here writing this i am looking at the trophy from my first show. Looking back at all the mistakes i made and i still manage to end up in the top 5. Its not about the trophy, its about the journey to the stage that makes the bodybuilder. I have learned a lot about my body in these past 17 weeks. My take away message from this years prep so far is, never give up, even when you think you can not push yourself that one step more, do it and you wont regret what the final outcome will be! I have way exceeded my goal of this prep so i have already accomplished what i needed too, The rest is in God's hand.
Today I cleared the rest of my day to just sit back and relax. I have to run a couple of errands and cook my meals for tomm. I actually find cooking kind of relaxing, i dont know if its because i know i get to eat them! I plan on taking plenty of naps today because i know i will not be able to sleep tonight and i have a long day ahead of me tomm!
And now before i go a few thank you's
I want to start off by thanking my mom and my sisters. Without them this would never be able to occur. They are my support base and without their love and support i would be nothing today!
I want to thank my best friend Yury for being the only person, who will do anything for me. Thanks for being there bro!
I want to thank my clients, Everyday when i step foot into the gym to train them each one of them puts their full faith in me and that alone gives me that extra push to be the best! Hopefully i'll see all of you guys on sunday!
I want to thank some of the board members as well,
DPD555- Dom thanks for all your help and the motivation you provide me with!
Layne- Without you man, i dont know where i'd be thanks!
FatherFlex- I followed your prep journey and saw what you accomplished, that helped push me in so many different ways
Tigerstealth- Joe, you provided me with that added push i needed on those days that got tough...thinking i might be in the overall with you...pushed me far!
Marc and Derek of Scivation- Thank you for making such great products and building a great support base and team!
This list can go on and on if i left anyone out, im sorry but each one of you i met along this journey has helped me in some way shape or form....thanks again!
GAME OVER!!!!!!!!!!!!!
Today I cleared the rest of my day to just sit back and relax. I have to run a couple of errands and cook my meals for tomm. I actually find cooking kind of relaxing, i dont know if its because i know i get to eat them! I plan on taking plenty of naps today because i know i will not be able to sleep tonight and i have a long day ahead of me tomm!
And now before i go a few thank you's
I want to start off by thanking my mom and my sisters. Without them this would never be able to occur. They are my support base and without their love and support i would be nothing today!
I want to thank my best friend Yury for being the only person, who will do anything for me. Thanks for being there bro!
I want to thank my clients, Everyday when i step foot into the gym to train them each one of them puts their full faith in me and that alone gives me that extra push to be the best! Hopefully i'll see all of you guys on sunday!
I want to thank some of the board members as well,
DPD555- Dom thanks for all your help and the motivation you provide me with!
Layne- Without you man, i dont know where i'd be thanks!
FatherFlex- I followed your prep journey and saw what you accomplished, that helped push me in so many different ways
Tigerstealth- Joe, you provided me with that added push i needed on those days that got tough...thinking i might be in the overall with you...pushed me far!
Marc and Derek of Scivation- Thank you for making such great products and building a great support base and team!
This list can go on and on if i left anyone out, im sorry but each one of you i met along this journey has helped me in some way shape or form....thanks again!
GAME OVER!!!!!!!!!!!!!
8.22.2008 <- 1 day away!
Todays Workout
Broomstick Twists- 30 reps
Smith Machine Squats- 1 set 15 reps
Barbell SLDL- 1 set of 12 reps
BW Dips- 1 set of 12 reps
Chin-ups- 2 sets of 12 reps
DB Lying Lateral Raises- 1 set of 15 reps
Lying DB Rear Delt Raises- 1 set 15 reps
DB Curls 1 set of 15 reps
Lying DB Skullcrushers- 1 set 15 reps
Leg Press Calve Raises- 1 set 15 reps
Reverse Crunches- 1 set 15 reps
Cardio
15 min PWO
Notes:
Everything is falling into place....after my post workout meal...i am seeing good things :D
Todays Workout
Broomstick Twists- 30 reps
Smith Machine Squats- 1 set 15 reps
Barbell SLDL- 1 set of 12 reps
BW Dips- 1 set of 12 reps
Chin-ups- 2 sets of 12 reps
DB Lying Lateral Raises- 1 set of 15 reps
Lying DB Rear Delt Raises- 1 set 15 reps
DB Curls 1 set of 15 reps
Lying DB Skullcrushers- 1 set 15 reps
Leg Press Calve Raises- 1 set 15 reps
Reverse Crunches- 1 set 15 reps
Cardio
15 min PWO
Notes:
Everything is falling into place....after my post workout meal...i am seeing good things :D
Thursday, August 21, 2008
Weekend Of Events!
I have been recieving emails about where my shows are going to be held.
For those of you thinking about attending here is the info:
8.23.2008
OCB Mid-Atlantic IFPA Pro Qualifier
http://www.theocbwebsite.com/Results/2008/TrentonNJ/OCB082308NJflyer.jpg
Location: Burlington, New Jersey - Burlington Township High School at the Performing Arts Center. The corner of 610 Fountain Avenue at Jacksonville Road, Burlington, NJ 08016
8.24.2008
Mr Jones Beach USA, Charity Event
http://www.jonesbeachusa.com/info
Hopefully i'll see you all there!!!
For those of you thinking about attending here is the info:
8.23.2008
OCB Mid-Atlantic IFPA Pro Qualifier
http://www.theocbwebsite.com/Results/2008/TrentonNJ/OCB082308NJflyer.jpg
Location: Burlington, New Jersey - Burlington Township High School at the Performing Arts Center. The corner of 610 Fountain Avenue at Jacksonville Road, Burlington, NJ 08016
8.24.2008
Mr Jones Beach USA, Charity Event
http://www.jonesbeachusa.com/info
Hopefully i'll see you all there!!!
8.21.2008 <- 2 days remaining!
Workout
Full Body about 30-40 min workout
Broomstick Twists- 25 reps
Smith Machine Squats- 2 sets of 10 reps
Barbell SLDL- 2 sets of 10 reps
H/S Incline Press- 2 sets of 10 reps
Assisted Dips 1 set of 12
Assisted Chin ups- 2 sets of 12
DB Rows- 2 sets of 10
DB Shrugs- 1 set of 10
Cybex Machine Shoulder Press- 1 set of 10
Cable Laterals- 2 sets of 10
DB Bent Over Laterals- 1 set of 10
DB Curls- 2 sets of 10
DB Lying Skullcrushers- 2 sets of 10
Seated Calve Raises- 2 sets of 10
Crunches on ball- 2 sets of 20
Cardio
25 Min
Posing
15 min
Notes:
Was an absolute zombie this morning.....felt like my brain could not function. After eating my preworkout meal, energy levels were back and i had a good amount of energy....1st coat of dream tan went on last night....time for coat 2 tonight
I was going to snap some pictures but i do plan on having a big write up of this weekend so there will be plenty of pictures then
As of right now, i feel and look ready...its only thursday and im tight.....by saturday my skin is going to be "drum tight"!
I increased my meal timing to 2-4 hours between meals....i am preparing for sat and starting to take in more frequent meals.....Before this i was taking in meals 3-5 hours apart
Workout
Full Body about 30-40 min workout
Broomstick Twists- 25 reps
Smith Machine Squats- 2 sets of 10 reps
Barbell SLDL- 2 sets of 10 reps
H/S Incline Press- 2 sets of 10 reps
Assisted Dips 1 set of 12
Assisted Chin ups- 2 sets of 12
DB Rows- 2 sets of 10
DB Shrugs- 1 set of 10
Cybex Machine Shoulder Press- 1 set of 10
Cable Laterals- 2 sets of 10
DB Bent Over Laterals- 1 set of 10
DB Curls- 2 sets of 10
DB Lying Skullcrushers- 2 sets of 10
Seated Calve Raises- 2 sets of 10
Crunches on ball- 2 sets of 20
Cardio
25 Min
Posing
15 min
Notes:
Was an absolute zombie this morning.....felt like my brain could not function. After eating my preworkout meal, energy levels were back and i had a good amount of energy....1st coat of dream tan went on last night....time for coat 2 tonight
I was going to snap some pictures but i do plan on having a big write up of this weekend so there will be plenty of pictures then
As of right now, i feel and look ready...its only thursday and im tight.....by saturday my skin is going to be "drum tight"!
I increased my meal timing to 2-4 hours between meals....i am preparing for sat and starting to take in more frequent meals.....Before this i was taking in meals 3-5 hours apart
Wednesday, August 20, 2008
8.20.2008 <- 3 days until i hit the stage
Today's Workout: Chest, Shoulders, Triceps
Note: This workout was totally instinctive because of my shoulder
Ez-Barbell SkullCrushers- 2 sets of 10
Reverse Grip Pushdowns- 2 sets of 10
Machine Press- 2 sets of 12
H/S Incline Press- 1 set of 12
Assisted Dips- 2 sets of 12
Cable Laterals- 2 sets of 12
DB Rear Delt Laterals- 1 set of 12
Behind the Back Shrugs- 1 set 12
Cybex Lateral Machine- 1 set of 12
Cybex Shoulder Press Machine- 2 sets of 12
AM Cardio Session
35 min Li
5 min cooldown
Burnt 500 kcal again :D
Posing:
15 min
Practicing my routine every 15 minutes....i really want to nail this down...since i am going to dedicate it to my mom, my sis, my best friend and grandma who recently passed
Notes:
Super stressed out right now....I really just want to hit my mark! I am doing everything in my power! I NEED A VACATION LOL
Today's Workout: Chest, Shoulders, Triceps
Note: This workout was totally instinctive because of my shoulder
Ez-Barbell SkullCrushers- 2 sets of 10
Reverse Grip Pushdowns- 2 sets of 10
Machine Press- 2 sets of 12
H/S Incline Press- 1 set of 12
Assisted Dips- 2 sets of 12
Cable Laterals- 2 sets of 12
DB Rear Delt Laterals- 1 set of 12
Behind the Back Shrugs- 1 set 12
Cybex Lateral Machine- 1 set of 12
Cybex Shoulder Press Machine- 2 sets of 12
AM Cardio Session
35 min Li
5 min cooldown
Burnt 500 kcal again :D
Posing:
15 min
Practicing my routine every 15 minutes....i really want to nail this down...since i am going to dedicate it to my mom, my sis, my best friend and grandma who recently passed
Notes:
Super stressed out right now....I really just want to hit my mark! I am doing everything in my power! I NEED A VACATION LOL
Tuesday, August 19, 2008
8.19.2008 <-4 days out!
Training Back + Biceps
Assisted Pullups- 3 sets of 15 reps
Machine Pulldowns- 1 set of 15 reps
H/S Reverse Lat Pulldowns- 2 sets 15 reps
H/S Rows- 2 sets 12 reps
Cable Low Rows- 2 sets 12 reps
Braced DB Row- 1 set of 15 reps
Cable Pullovers - 1 set of 15 reps
Alternating Bicep Curl- 2 sets of 8 reps
Cable Preacher Curl- 2 sets of 12 reps
High Cable Curls- 1 set of 8 reps
LIIT Cardio
40 min
Notes:
These last couple of days feel like 4eva for me.....Im ready....just waiting for the day at this point
Training Back + Biceps
Assisted Pullups- 3 sets of 15 reps
Machine Pulldowns- 1 set of 15 reps
H/S Reverse Lat Pulldowns- 2 sets 15 reps
H/S Rows- 2 sets 12 reps
Cable Low Rows- 2 sets 12 reps
Braced DB Row- 1 set of 15 reps
Cable Pullovers - 1 set of 15 reps
Alternating Bicep Curl- 2 sets of 8 reps
Cable Preacher Curl- 2 sets of 12 reps
High Cable Curls- 1 set of 8 reps
LIIT Cardio
40 min
Notes:
These last couple of days feel like 4eva for me.....Im ready....just waiting for the day at this point
Monday, August 18, 2008
8.18.08 <- 5 days out!
Legs
Seated Calve Raises- 2 sets 15 reps
Leg Press Calve Raises- 2 sets 12 reps
Standing Calve Raise- 1 set 12 reps
Cybex Leg Press-3 sets 12 reps
Smith Machine Squats- 2 sets 15 reps
Matrix Leg Extensions- 2 sets 12 reps
StiffLegged Barbell Deadlifts- 2 sets 12 reps
Cybex Lying Leg Curl- 1 set 10 reps
Cybex Glute Curls- 1 set 12 reps
Abductor + Adductor Machine- 1 set of 15 reps each
Posing:
15 min
but prob more through the course of the day....maybe 30 min total
Macros
Salt: 6000mg
Water 2 gallons
Pro: 230g
Carbs: 350g
Fat: 40g
Cardio:
45 LiiT
Notes:
Thank god for the carbs today i really needed them...these past couple of days have been hell.....I am hard as stone right now....but still flat.....i got two more meals worth of carbs to have today so we will see and then i have to do some cardio as well.....my prediction is i will still be flat....but thats a good thing....i rather be alittle flat....then bloated!
Legs
Seated Calve Raises- 2 sets 15 reps
Leg Press Calve Raises- 2 sets 12 reps
Standing Calve Raise- 1 set 12 reps
Cybex Leg Press-3 sets 12 reps
Smith Machine Squats- 2 sets 15 reps
Matrix Leg Extensions- 2 sets 12 reps
StiffLegged Barbell Deadlifts- 2 sets 12 reps
Cybex Lying Leg Curl- 1 set 10 reps
Cybex Glute Curls- 1 set 12 reps
Abductor + Adductor Machine- 1 set of 15 reps each
Posing:
15 min
but prob more through the course of the day....maybe 30 min total
Macros
Salt: 6000mg
Water 2 gallons
Pro: 230g
Carbs: 350g
Fat: 40g
Cardio:
45 LiiT
Notes:
Thank god for the carbs today i really needed them...these past couple of days have been hell.....I am hard as stone right now....but still flat.....i got two more meals worth of carbs to have today so we will see and then i have to do some cardio as well.....my prediction is i will still be flat....but thats a good thing....i rather be alittle flat....then bloated!
As of right now i am about 120 hours away from the stage....I am literally practing my posing routine every chance i getthe song plays in my head.....I am envisioning the bright lights hitting me and just nailing each one with ease!!!
AHHHHHHHHHHHHHHHHHHHH LETS BRING THIS!!!!
on tap for today:
45 min LIIT
LEGS!
AHHHHHHHHHHHHHHHHHHHH LETS BRING THIS!!!!
on tap for today:
45 min LIIT
LEGS!
Sunday, August 17, 2008
Well its 5am Sunday morning and once again i find myself wide awake staring at the ceiling!
Im staring blankly at the ceiling but running through my mind is a vision of me on stage, going through each quarter turn with such smooth confidence that i just blow all the other guys away
I feel like when i was a kid again and christmas was only a couple of days away...the presents are in front of you and they are all mine for the taking I will not let myself down!
I am ready for this!
A 17 week buildup for one moment on stage will be all worth it! I already beat myself and accomplished a lot this prep....so my hard work is done....time to let the chips fall where they may
**I WILL NOT BE OVERLOOKED ON THAT STAGE**
Im staring blankly at the ceiling but running through my mind is a vision of me on stage, going through each quarter turn with such smooth confidence that i just blow all the other guys away
I feel like when i was a kid again and christmas was only a couple of days away...the presents are in front of you and they are all mine for the taking I will not let myself down!
I am ready for this!
A 17 week buildup for one moment on stage will be all worth it! I already beat myself and accomplished a lot this prep....so my hard work is done....time to let the chips fall where they may
**I WILL NOT BE OVERLOOKED ON THAT STAGE**
Interesting Article about Arnold Schwarzenegger Offseason Diet
According to an article in Muscle Builder (1969):
"THE WONDER-WORKING SCHWARZENEGGER DIETBREAKFAST"
He arises about 7 a.m. in the morning:
Instant Nature Breakfast (one container)
Meat
Eggs
A German -Swiss cereal called Birchermuesli which is comprised of rolled oats, ground nuts of many kinds, dried raisins, dried apples, and seeds of many kinds (such as wheat germ). This delicious cold cereal (you add milk only) can be purchased in health food stores.
A Vitamin-Mineral Tablet
One Protozyme Tablet to assist in protein and starch digestion
AT 9:00 A.M
BEFORE THE MORNING SECTOR OF HIS DOUBLE-SPLIT ROUTINE:
Insta Power (one container). Arnold usually sips half of this before his workout, and sips the remainder during the workout.
AT 11:00 A.M
Instant Nature Breakfast (one container) or Super-Pro 101
AT 2:00 P.M (Germans and Austrians eat a late lunch)
A light protein such as tunafish or cottage cheese.
A small green vegetable salad with lemon juice and roll
A piece of fresh raw fruit
AFTER WORK (A HALF-HOUR BEFORE THE SECOND SECTOR OF THE DOUBLE-SPLIT)
A container of Insta Power (sipped as before, ? before the workout, the remainder during the workout)
DINNER AT 7:00 P.M
A full pound of beef. Arnold prefers Rostbraten which is a Viennese sirloin steak pan-broiled with a few tablespoons of peanut oil in order to gain needed unsaturated fatty acids to offset the animal fat quotient in the beef
A baked potato with corn-oil margarine for topping
A mixed salad of potatoes, red beets and cucumbers
A typical Viennese dessert such as Kaiserschmarren or Schillerlocken (a pastry cone filled with whipped cream), or Nusstorte (you may substitute any kind of dry, nutty cake).
When Arnold was trying to gain weight he not only ate dessert just mentioned, but sipped a container of Crash Weight-gaining Formula #7 as a 'chaser.'
This was so effective that now, at his present weight of 250, he no longer need rely on Crash Weight daily, only when he finds his weight dropping below the 250 lbs. he likes to maintain throughout the year. He always takes a Protozyme Tablet after his big dinner.
AFTER HIS CALF WORKOUT JUST BEFORE BED:
A container of Super-Pro 101 to provide protein insurance for the day.
Thus his total protein consumption is 350+ grams per day.
Now Arnold alters this diet a few weeks before a contest or an exhibition. Then we find him 'fining down' . . . trying for the greatest 'cuts.'
At this time he omits many of the high carbo-gram foods. . . boosts his protein intake with Super-Pro 101, and includes Muscle Density Formula RX7.
This latter supplement is substituted for Insta-Power before (and during) each workout sector, and in place of Instant Nature Breakfast at the 11 :00 A.M. feeding. Because he then works in high sets and reps with lighter poundages, he does not require the super-energy boost necessary when working with the heaviest weights.
Thus Muscle Density Formula R7 which is formulated to help produce muscular definition in combination with brisk workout routines, is just what he needs.It is needless to add that when working for definition. Arnold omits desserts such as the creamy Kaiserschmarren, Schillerlocken or Nusstorte, and substitutes an apple or pear or peach peeled at the table and eaten raw. In this way he trims down a few pounds, and has 100% more cuts than anyone else on the posing platform! "
"THE WONDER-WORKING SCHWARZENEGGER DIETBREAKFAST"
He arises about 7 a.m. in the morning:
Instant Nature Breakfast (one container)
Meat
Eggs
A German -Swiss cereal called Birchermuesli which is comprised of rolled oats, ground nuts of many kinds, dried raisins, dried apples, and seeds of many kinds (such as wheat germ). This delicious cold cereal (you add milk only) can be purchased in health food stores.
A Vitamin-Mineral Tablet
One Protozyme Tablet to assist in protein and starch digestion
AT 9:00 A.M
BEFORE THE MORNING SECTOR OF HIS DOUBLE-SPLIT ROUTINE:
Insta Power (one container). Arnold usually sips half of this before his workout, and sips the remainder during the workout.
AT 11:00 A.M
Instant Nature Breakfast (one container) or Super-Pro 101
AT 2:00 P.M (Germans and Austrians eat a late lunch)
A light protein such as tunafish or cottage cheese.
A small green vegetable salad with lemon juice and roll
A piece of fresh raw fruit
AFTER WORK (A HALF-HOUR BEFORE THE SECOND SECTOR OF THE DOUBLE-SPLIT)
A container of Insta Power (sipped as before, ? before the workout, the remainder during the workout)
DINNER AT 7:00 P.M
A full pound of beef. Arnold prefers Rostbraten which is a Viennese sirloin steak pan-broiled with a few tablespoons of peanut oil in order to gain needed unsaturated fatty acids to offset the animal fat quotient in the beef
A baked potato with corn-oil margarine for topping
A mixed salad of potatoes, red beets and cucumbers
A typical Viennese dessert such as Kaiserschmarren or Schillerlocken (a pastry cone filled with whipped cream), or Nusstorte (you may substitute any kind of dry, nutty cake).
When Arnold was trying to gain weight he not only ate dessert just mentioned, but sipped a container of Crash Weight-gaining Formula #7 as a 'chaser.'
This was so effective that now, at his present weight of 250, he no longer need rely on Crash Weight daily, only when he finds his weight dropping below the 250 lbs. he likes to maintain throughout the year. He always takes a Protozyme Tablet after his big dinner.
AFTER HIS CALF WORKOUT JUST BEFORE BED:
A container of Super-Pro 101 to provide protein insurance for the day.
Thus his total protein consumption is 350+ grams per day.
Now Arnold alters this diet a few weeks before a contest or an exhibition. Then we find him 'fining down' . . . trying for the greatest 'cuts.'
At this time he omits many of the high carbo-gram foods. . . boosts his protein intake with Super-Pro 101, and includes Muscle Density Formula RX7.
This latter supplement is substituted for Insta-Power before (and during) each workout sector, and in place of Instant Nature Breakfast at the 11 :00 A.M. feeding. Because he then works in high sets and reps with lighter poundages, he does not require the super-energy boost necessary when working with the heaviest weights.
Thus Muscle Density Formula R7 which is formulated to help produce muscular definition in combination with brisk workout routines, is just what he needs.It is needless to add that when working for definition. Arnold omits desserts such as the creamy Kaiserschmarren, Schillerlocken or Nusstorte, and substitutes an apple or pear or peach peeled at the table and eaten raw. In this way he trims down a few pounds, and has 100% more cuts than anyone else on the posing platform! "
Saturday, August 16, 2008
8.16.2008 <- 7 days to go!
HiiT Cardio
5 min Warmup
20 HiiT Sprints
5 min Cooldown
Posing:
15 min
Macros:
Pro: 240g
Carb: 200g
Fat: 45g
Salt: 6g
Water: 2 gallons
Notes:
Well as of today I am offically 1 week away from my show. These past 2 days have been killer, (the lowest my calories have been). Today is alittle better (i get more carbs :D ), Monday is when the carbs get boosted big time and i can not wait for that!!! I feel good, my shoulder has been acting up again, maybe the reduction in calories, but i have been icing it and taking aspirin. At this point the shoulder can fall out and that still wouldnt stop me from stepping on that stage!
Song of the day (This line fit perfect for my injury)
"It's been a long time, been a long time comin
Looks like the death of me now
But you know, there's no turning back now
This is what makes me - this is what I am!!"
Nas- You can hate me now
Song doesnt apply but that line got me fired up!!!!
HiiT Cardio
5 min Warmup
20 HiiT Sprints
5 min Cooldown
Posing:
15 min
Macros:
Pro: 240g
Carb: 200g
Fat: 45g
Salt: 6g
Water: 2 gallons
Notes:
Well as of today I am offically 1 week away from my show. These past 2 days have been killer, (the lowest my calories have been). Today is alittle better (i get more carbs :D ), Monday is when the carbs get boosted big time and i can not wait for that!!! I feel good, my shoulder has been acting up again, maybe the reduction in calories, but i have been icing it and taking aspirin. At this point the shoulder can fall out and that still wouldnt stop me from stepping on that stage!
Song of the day (This line fit perfect for my injury)
"It's been a long time, been a long time comin
Looks like the death of me now
But you know, there's no turning back now
This is what makes me - this is what I am!!"
Nas- You can hate me now
Song doesnt apply but that line got me fired up!!!!
Friday, August 15, 2008
8.15.2008<- 8 Days to GO!
Lowerbody:
Leg Press Calve Raise- 4 sets 10 reps (8 plates per side)
Squats- 4 sets 12-6 reps (275 for 6 reps) Done Immediately after last set 1 Burnout Set 155lbs for 12 reps
Last set Supersetted with 1 set
Leg Extensions 1 set 12 reps (210 x 12)
Lying Leg Curl 4 sets of 10 reps
Reverse Crunches- 4 sets of 12 reps
Notes:
Decided to try a leg workout that worked well for me in the past today....A LOT lower volume then usual but i feel really really good right now. My legs feel worked but not to the point of complete annihilation! I went lighter and focused during each rep.
Posing
15 min
Macronutrients
Pro: 260g
Carb: 150g <- the lowest they have been since starting my diet by 70g
Fat: 40g <- Lowered by 15g
Water: 2 gallons
Salt Intake: 6000mg
Lowerbody:
Leg Press Calve Raise- 4 sets 10 reps (8 plates per side)
Squats- 4 sets 12-6 reps (275 for 6 reps) Done Immediately after last set 1 Burnout Set 155lbs for 12 reps
Last set Supersetted with 1 set
Leg Extensions 1 set 12 reps (210 x 12)
Lying Leg Curl 4 sets of 10 reps
Reverse Crunches- 4 sets of 12 reps
Notes:
Decided to try a leg workout that worked well for me in the past today....A LOT lower volume then usual but i feel really really good right now. My legs feel worked but not to the point of complete annihilation! I went lighter and focused during each rep.
Posing
15 min
Macronutrients
Pro: 260g
Carb: 150g <- the lowest they have been since starting my diet by 70g
Fat: 40g <- Lowered by 15g
Water: 2 gallons
Salt Intake: 6000mg
Thursday, August 14, 2008
8/14...9 days out
8.14.2008- Upper Body Hypertrophy
Barbell Bench Press- 3 sets of 10 (205lbs) <-up 20lbs since monday!
Incline DB Press-2 sets of 8 (70lbs)
Flat DB Flyes- 2 sets of 12 (30lbs) <- up 5lbs since Monday
Wide-Grip Pullups- 3 sets of 10 reps
DB Bent Over Rows- 2 sets of 8 reps (70lbs)
WideGrip Lat Pulldowns- 3 sets of 12 reps (80lbs)
DB Standing Shoulder Press- 2 sets of 10 reps (40lbs)
DB Standing Lateral Raises- 2 sets of 12 reps (30lbs)
Alternating DB Curls- 3 sets of 6 reps (40lbs)
Skullcrushers- 3 sets of 6 (115lbs)
High Cable Curls- 2 sets of 12
Single Arm Reverse Pulldowns- 2 sets of 12
Macronutrients
Pro: 260g
Carb: 150g <- the lowest they have been since starting my diet by 70g
Fat: 40g <- Lowered by 15g
Water: 2 gallons
Salt Intake: 6000mg
Notes
Today and Tommorrow will be the toughest 2 days of my prep, I lowered my carbs and fats to really deplete myself for the massive carb load i am going to give myself. Along with that i am also working my upperbody today and legs tomm....having sat and sun as two high intensity days....Really depleting myself further....Then the fun begins monday with the added carbs!
Side Note:
My shoulder was absolutely killing me today! I really do not understand why?? I am definately overtraining and need some time off....For the next 5 weeks i will change my training back to a more foundation training
Training the Body 3xs a week only....This routine has worked well for me in the past and it will allow me to recover as well
The New Split
Day 1- Push Day
Chest,Shoulders, Triceps
Day 2- Rest
Day 3- Legs
Day 4- Rest
Day 5- Pull Day
Back and Biceps
Day 6,7- Rest/Cardio
My offseason program will probably look similar to this split. I will have 4 days a week to rest up...which i think right now at this point in my prep will be very beneficial...especially if i want to finish this strong.....My body holds onto/Builds muscle pretty easily so i should have no problem with this routine
Barbell Bench Press- 3 sets of 10 (205lbs) <-up 20lbs since monday!
Incline DB Press-2 sets of 8 (70lbs)
Flat DB Flyes- 2 sets of 12 (30lbs) <- up 5lbs since Monday
Wide-Grip Pullups- 3 sets of 10 reps
DB Bent Over Rows- 2 sets of 8 reps (70lbs)
WideGrip Lat Pulldowns- 3 sets of 12 reps (80lbs)
DB Standing Shoulder Press- 2 sets of 10 reps (40lbs)
DB Standing Lateral Raises- 2 sets of 12 reps (30lbs)
Alternating DB Curls- 3 sets of 6 reps (40lbs)
Skullcrushers- 3 sets of 6 (115lbs)
High Cable Curls- 2 sets of 12
Single Arm Reverse Pulldowns- 2 sets of 12
Macronutrients
Pro: 260g
Carb: 150g <- the lowest they have been since starting my diet by 70g
Fat: 40g <- Lowered by 15g
Water: 2 gallons
Salt Intake: 6000mg
Notes
Today and Tommorrow will be the toughest 2 days of my prep, I lowered my carbs and fats to really deplete myself for the massive carb load i am going to give myself. Along with that i am also working my upperbody today and legs tomm....having sat and sun as two high intensity days....Really depleting myself further....Then the fun begins monday with the added carbs!
Side Note:
My shoulder was absolutely killing me today! I really do not understand why?? I am definately overtraining and need some time off....For the next 5 weeks i will change my training back to a more foundation training
Training the Body 3xs a week only....This routine has worked well for me in the past and it will allow me to recover as well
The New Split
Day 1- Push Day
Chest,Shoulders, Triceps
Day 2- Rest
Day 3- Legs
Day 4- Rest
Day 5- Pull Day
Back and Biceps
Day 6,7- Rest/Cardio
My offseason program will probably look similar to this split. I will have 4 days a week to rest up...which i think right now at this point in my prep will be very beneficial...especially if i want to finish this strong.....My body holds onto/Builds muscle pretty easily so i should have no problem with this routine
Wednesday, August 13, 2008
8/13....10 days out
I woke up at 5:15 am
For no reason at all, i woke up nervous, anxious and ready to do this
Dieting for about 16 weeks all coming down to this day...Brings me back to the days
when i used to play football and get psyched up for a big game
This is my superbowl, my olympics........i will leave no stone unturned in these final days
I have made some notes on what i did last year during my peak week....So now i know what to avoid and what to do
Good things are happening! IM READY!
Today was cardio day for me
AM
Light Leg Circuit
18 HiiT Sprints
Posing:
15 Min
For no reason at all, i woke up nervous, anxious and ready to do this
Dieting for about 16 weeks all coming down to this day...Brings me back to the days
when i used to play football and get psyched up for a big game
This is my superbowl, my olympics........i will leave no stone unturned in these final days
I have made some notes on what i did last year during my peak week....So now i know what to avoid and what to do
Good things are happening! IM READY!
Today was cardio day for me
AM
Light Leg Circuit
18 HiiT Sprints
Posing:
15 Min
Tuesday, August 12, 2008
8.12.2008- Legs Power
Barbell Squats- 3 sets of 10 reps (225lbs) <- up 40lbs since last week, Shoulder is getting better at handling weight on my back
Cybex Leg Extensions- 3 sets of 12 (210lbs) <- up 30lbs since last week
DB StiffLegged Deadlifts- 3 sets of 6 reps (80lbs) <- up 10lbs, stopped at sets of 6 reps could have easily done more but 6 was where my program called for me to stop
BodyMasters Single Leg Curl- 2 sets of 8 reps (55lbs)
One-Legged Calve Raise- 3 sets of 12 reps (80lbs)<- up 20lbs since friday
Seated Calve Raises- 2 sets of 15 (4 plates)
Notes:
With 11 days left my motivation is really high but my body is slacking! I got a bad night sleep last night and i paid for it today. My body feels so lazy but what do i expect 11 days out. Peak week starts next week and i couldnt be more happier! Everytime i have a peak week, it kind of revs up my metabolism! I was tired and dazed through my workout, i pushed through it with i could. I must say my endurance was up, i felt like i could have kept going but i just couldnt get my body moving....weird....My legs were also very pumped!
Posing:
Since i was feeling very zombie like, i thought it would be a better idea to pose before my workout since i am not going to gain any muscle in 11 days i rather put forth more effort into my posing
15 min Preworkout
I might hit up another 15 min before bed
Barbell Squats- 3 sets of 10 reps (225lbs) <- up 40lbs since last week, Shoulder is getting better at handling weight on my back
Cybex Leg Extensions- 3 sets of 12 (210lbs) <- up 30lbs since last week
DB StiffLegged Deadlifts- 3 sets of 6 reps (80lbs) <- up 10lbs, stopped at sets of 6 reps could have easily done more but 6 was where my program called for me to stop
BodyMasters Single Leg Curl- 2 sets of 8 reps (55lbs)
One-Legged Calve Raise- 3 sets of 12 reps (80lbs)<- up 20lbs since friday
Seated Calve Raises- 2 sets of 15 (4 plates)
Notes:
With 11 days left my motivation is really high but my body is slacking! I got a bad night sleep last night and i paid for it today. My body feels so lazy but what do i expect 11 days out. Peak week starts next week and i couldnt be more happier! Everytime i have a peak week, it kind of revs up my metabolism! I was tired and dazed through my workout, i pushed through it with i could. I must say my endurance was up, i felt like i could have kept going but i just couldnt get my body moving....weird....My legs were also very pumped!
Posing:
Since i was feeling very zombie like, i thought it would be a better idea to pose before my workout since i am not going to gain any muscle in 11 days i rather put forth more effort into my posing
15 min Preworkout
I might hit up another 15 min before bed
Monday, August 11, 2008
Review of Kelly's Cycling Class
So I finally took the plunge and took a cycling class at the gym......One of my good clients teaches the class and shes been dieing for me to take the class....So i replaced my 2nd session of cardio on wednesday with this class
I walked into the class not knowing what to expect but kelly walked me through the class and she even set up my bike!
The class was an hour long and what an hour it was
My legs were burning from start to finish....I definately recommend everyone who is local to take her class....well worth it!
WARNING!
Cycling is an intense class....make sure to eat before and after the class
KEEP UP THE GOOD WORK KELLY!
I walked into the class not knowing what to expect but kelly walked me through the class and she even set up my bike!
The class was an hour long and what an hour it was
My legs were burning from start to finish....I definately recommend everyone who is local to take her class....well worth it!
WARNING!
Cycling is an intense class....make sure to eat before and after the class
KEEP UP THE GOOD WORK KELLY!
My Progression Throughout the years!
I was rumaging through old files and happen to find my old workout journals so i put this together to show everyone where i came from, and what i learned thus far......
Age: 15 yrs old
Year: 2002
Weight: 140-155lbs
Notes: Trained at home, Was on a rowing team, Worked out 3xs per week M,W,F
Routine: Chest, Shoulders, Back, Arms, 3xs per week
Highlighted Lifts:
Bench Press 120 x 10 reps
Upright Row from the floor 60lbs x 10 reps
Bent Over Row 60lbs x 10 repsBarbell Curls 40lb x 10 reps
Age: 16 yrs old
Year: 2003
Weight: 160-170lbs
Notes: Trained at home on the bowflex for 6 months, 6 months in the gym, Rowing Team
Routine: 1 Bodypart per day/ 5 days per week
Highlighted Lifts: No recorded Lifts, all I know is I maxed out the bowflex 410lbs “resistance”
Age: 17 yrs Old
Year: 2004
Weight: 168lbs- Stopped tracking weight?
Notes: Got rid of the bowflex, started fulltime at the gym, Rowing team
Routine: Push, Legs, Pull 3xs per week
Highlighted Lifts-
Bench Press- 235lbs x 2 reps
Military Press- 135lbs x 2 reps
Squats- 335lbs x 2 reps (parallel)
Bent Over Row- 215lbs for 2 reps
EZ- Barbell Bicep Curls- 125 x 2 reps
Age: 18 yrs old
Year: 2005
Weight: 170-185
Routine: 1 bodypart per day/ 5 day split
Notes: Crew team again, followed more volume routine with crew, trained 2xs per day, way overtraining!
Nutrition: Ate Healthy food, I prob kept my calories around 2500 but never consistent
Highlighted Lifts:
Bench Press- 205lbs x 6 reps
Deadlifts- 315 x 6 reps
Stiff-Legged Deadlifts- 185lbs x 4 reps
Age: 19
Year: 2006
Weight: 180-190lbs
Routine: 1 Bodypart per day/ 5 day split
Nutrition: All over the place, but definitely increased calories got as high as 4000
Notes: First year of college, Typical Bodybuilding routine
Highlighted Lifts:
Incline DB Press- 110lbs for 5 reps
Squats- 405lbs for 4 reps
Deadlifts- 405lbs for 2 reps
Age: 20
Year: 2007
Weight: 190-206lbs cut to 170lbs @ 4%
Routine: Typical Bodybuilder routine, train 5xs per week
Notes: Trained with a natural bodybuilder, Cut down for contest
Nutrition: 2100 calories for cutting, got up 5000 for bulking
Highlighted Lifts
Squats: 365 x 12 reps
Incline Bench Press: 275 x 4 reps
Deadlifts: 405 x 8 reps
Pic Bulked up at 200lbs
Pic at Contest at 170lbs
My Thoughts:
-I definately have a mesomorph type body (gains muscle easily), I was able to gain about 10lbs per year despite my nutrition being all over the place. I believe my bodyfat decreased as well throughout my starting years.
-Spun my wheels with my nutrition in my early years, i had the mentally if i worked out hard my muscles would grow no matter what
-I never really understood the importance of keeping track of my weights and never really used and progression type programs with my lifts....just kinda went into the gym and spun my wheels...I lifted very hard and heavy
I think i got my best gains when 3 things happened
A. I increased my calories above 3500-5000kcal (gained the most size)
B. I was training 3xs per week, got strongest using this method
C. Progressively Overloading my muscles and lifted heavier each week
(i know these are the basics for gaining muscle, but throughout my journey i did one at each point and got good results, never used them at once)So for my offseason this year i will work on all Three!! )
I am curious to see what will happen! I do plan on keeping this "progression" going to learn the best route for my body
Age: 15 yrs old
Year: 2002
Weight: 140-155lbs
Notes: Trained at home, Was on a rowing team, Worked out 3xs per week M,W,F
Routine: Chest, Shoulders, Back, Arms, 3xs per week
Highlighted Lifts:
Bench Press 120 x 10 reps
Upright Row from the floor 60lbs x 10 reps
Bent Over Row 60lbs x 10 repsBarbell Curls 40lb x 10 reps
Age: 16 yrs old
Year: 2003
Weight: 160-170lbs
Notes: Trained at home on the bowflex for 6 months, 6 months in the gym, Rowing Team
Routine: 1 Bodypart per day/ 5 days per week
Highlighted Lifts: No recorded Lifts, all I know is I maxed out the bowflex 410lbs “resistance”
Age: 17 yrs Old
Year: 2004
Weight: 168lbs- Stopped tracking weight?
Notes: Got rid of the bowflex, started fulltime at the gym, Rowing team
Routine: Push, Legs, Pull 3xs per week
Highlighted Lifts-
Bench Press- 235lbs x 2 reps
Military Press- 135lbs x 2 reps
Squats- 335lbs x 2 reps (parallel)
Bent Over Row- 215lbs for 2 reps
EZ- Barbell Bicep Curls- 125 x 2 reps
Age: 18 yrs old
Year: 2005
Weight: 170-185
Routine: 1 bodypart per day/ 5 day split
Notes: Crew team again, followed more volume routine with crew, trained 2xs per day, way overtraining!
Nutrition: Ate Healthy food, I prob kept my calories around 2500 but never consistent
Highlighted Lifts:
Bench Press- 205lbs x 6 reps
Deadlifts- 315 x 6 reps
Stiff-Legged Deadlifts- 185lbs x 4 reps
Age: 19
Year: 2006
Weight: 180-190lbs
Routine: 1 Bodypart per day/ 5 day split
Nutrition: All over the place, but definitely increased calories got as high as 4000
Notes: First year of college, Typical Bodybuilding routine
Highlighted Lifts:
Incline DB Press- 110lbs for 5 reps
Squats- 405lbs for 4 reps
Deadlifts- 405lbs for 2 reps
Age: 20
Year: 2007
Weight: 190-206lbs cut to 170lbs @ 4%
Routine: Typical Bodybuilder routine, train 5xs per week
Notes: Trained with a natural bodybuilder, Cut down for contest
Nutrition: 2100 calories for cutting, got up 5000 for bulking
Highlighted Lifts
Squats: 365 x 12 reps
Incline Bench Press: 275 x 4 reps
Deadlifts: 405 x 8 reps
Pic Bulked up at 200lbs
Pic at Contest at 170lbs
My Thoughts:
-I definately have a mesomorph type body (gains muscle easily), I was able to gain about 10lbs per year despite my nutrition being all over the place. I believe my bodyfat decreased as well throughout my starting years.
-Spun my wheels with my nutrition in my early years, i had the mentally if i worked out hard my muscles would grow no matter what
-I never really understood the importance of keeping track of my weights and never really used and progression type programs with my lifts....just kinda went into the gym and spun my wheels...I lifted very hard and heavy
I think i got my best gains when 3 things happened
A. I increased my calories above 3500-5000kcal (gained the most size)
B. I was training 3xs per week, got strongest using this method
C. Progressively Overloading my muscles and lifted heavier each week
(i know these are the basics for gaining muscle, but throughout my journey i did one at each point and got good results, never used them at once)So for my offseason this year i will work on all Three!! )
I am curious to see what will happen! I do plan on keeping this "progression" going to learn the best route for my body
8.11.2008- Upper Body Day
12 + 13 days out!
Slight Incline DB Bench Press- 3 sets of 8 reps (70lbs) <- up 10lbs since last week
Slight Incline DB Flies- 2 sets of 12 reps (25lbs) <- up 5lbs but with a much better stretch
Bent Over Barbell Rows- 3 sets of 10 reps (185lbs) <- 155lbs last week
DB Bent Over Rows- 3 sets of 8 reps (60lbs) <- up 10lbs since last week, easy
T-Bar Rows- 3 sets of 12 reps (3 plates)
Standing DB Press- 3 sets of 10 (40lbs) <- Much better for shoulder development IMO Bentover Lateral Raises- 2 sets of 12 (25lbs) <- up 5lbs since Sat
Seated Lateral Raises- 2 sets of 8 (30lbs)
EZ-Barbell Curls- 3 sets of 6 (95lbs) <- up 20lbs since last week
Ez-Barbell Skullcrushers- 3 sets of 6 reps (115lbs) <-up 20lbs since last week
Cable Preacher Curls- 2 sets of 10 reps (60lbs) <-up 10lbs
Supersetted with
ReverseGrip Pressdowns- 2 sets of 10 (70lbs) <- up 10lbs
Posing
15 min
Notes:
Feeling great!! Really motivated today and i had plenty of energy, love my re-feed days!!!
Overall i think the increase in the cardio and the little drop in carbs got my metabolism reving....tommorrow i should be hard!!!
Had an unbelieveable pump today and endurance was crazy high...felt like i could have worked out again!
Shoulder Injury:
almost at a 100%, each week the little increases is really helping me rehab....i should be at 100% by last contest....i would say i am about 85-90% right now...i am still holding back as much as i can!
12 + 13 days out!
Slight Incline DB Bench Press- 3 sets of 8 reps (70lbs) <- up 10lbs since last week
Slight Incline DB Flies- 2 sets of 12 reps (25lbs) <- up 5lbs but with a much better stretch
Bent Over Barbell Rows- 3 sets of 10 reps (185lbs) <- 155lbs last week
DB Bent Over Rows- 3 sets of 8 reps (60lbs) <- up 10lbs since last week, easy
T-Bar Rows- 3 sets of 12 reps (3 plates)
Standing DB Press- 3 sets of 10 (40lbs) <- Much better for shoulder development IMO Bentover Lateral Raises- 2 sets of 12 (25lbs) <- up 5lbs since Sat
Seated Lateral Raises- 2 sets of 8 (30lbs)
EZ-Barbell Curls- 3 sets of 6 (95lbs) <- up 20lbs since last week
Ez-Barbell Skullcrushers- 3 sets of 6 reps (115lbs) <-up 20lbs since last week
Cable Preacher Curls- 2 sets of 10 reps (60lbs) <-up 10lbs
Supersetted with
ReverseGrip Pressdowns- 2 sets of 10 (70lbs) <- up 10lbs
Posing
15 min
Notes:
Feeling great!! Really motivated today and i had plenty of energy, love my re-feed days!!!
Overall i think the increase in the cardio and the little drop in carbs got my metabolism reving....tommorrow i should be hard!!!
Had an unbelieveable pump today and endurance was crazy high...felt like i could have worked out again!
Shoulder Injury:
almost at a 100%, each week the little increases is really helping me rehab....i should be at 100% by last contest....i would say i am about 85-90% right now...i am still holding back as much as i can!
Sunday, August 10, 2008
Saturday, August 9, 2008
8.9.08 Back and Shoulders
Broomstick Twists- 3 min
Wide Grip Pullups- 50 reps
Wide-Grip Pulldowns- 3 sets of 12 (70)
H/S Pulldowns- 3sets of 15 (55)
Close-Grip Pulldowns- 3 sets of 15 (60)
DB Shoulder Press- 3 sets of 10 reps (40lb DBs) <-Getting back to normal sorta lol
DB Seated Laterals- 2 sets of 12 reps (25lb DBs)
Bent Over DB Laterals- 2 sets of 12 reps (20lb DBs)
DB Shrugs- 1 set of 15 reps (60)
Cable Pullovers- 2 sets 15 reps (60lbs)
Posing:
15 min
Notes:
I feel really good today, i noticed that when i pose on days i dont do looks i have a more productive posing session, i will change some things around so i will be skipping posing on leg days. I also have to kick this up a notch....My training has been more of rehad/getting my body accustom to heavier weights again....I am 2 close to leave any in the tank...however i must be smart about this.....so this upcoming week i will be destroying it!
14 days away.....LETS DO THIS!
Broomstick Twists- 3 min
Wide Grip Pullups- 50 reps
Wide-Grip Pulldowns- 3 sets of 12 (70)
H/S Pulldowns- 3sets of 15 (55)
Close-Grip Pulldowns- 3 sets of 15 (60)
DB Shoulder Press- 3 sets of 10 reps (40lb DBs) <-Getting back to normal sorta lol
DB Seated Laterals- 2 sets of 12 reps (25lb DBs)
Bent Over DB Laterals- 2 sets of 12 reps (20lb DBs)
DB Shrugs- 1 set of 15 reps (60)
Cable Pullovers- 2 sets 15 reps (60lbs)
Posing:
15 min
Notes:
I feel really good today, i noticed that when i pose on days i dont do looks i have a more productive posing session, i will change some things around so i will be skipping posing on leg days. I also have to kick this up a notch....My training has been more of rehad/getting my body accustom to heavier weights again....I am 2 close to leave any in the tank...however i must be smart about this.....so this upcoming week i will be destroying it!
14 days away.....LETS DO THIS!
Friday, August 8, 2008
8.08.08
Legs Hypertrophy
Cybex Leg Extensions 3 sets 12 reps (170)
SUPERSETTED WITH
Cybex Leg Press 3 sets of 10 reps (4 plates per side)
Barbell Squats- 3 sets of 12 reps (135)
SUPERSETTED WITH
DB StiffLegged Deadlifts- 3 sets of 10 reps (55)
Matrix Leg Curl- 3 sets of 12 (100)
SUPERSETTED WITH
DB Walking Lunges- 3 sets (40)
One-Leg Standing Calve Raises- 3 sets of 12 (60lbs)
Cybex Calve Raise Machine- 3 sets of 15 (300lbs)
Posing:
15 Min
Notes:
Good workout today...Focused and dialed in! Nothing can stop me now!
Contest Countdown
August 23rd- 15 days away
August 24th- 16 days away
Sept 6th- 29 days away
Sept 20th- 38 days away
Currrent Supplements
Scivation Xtend
Scivation Whey
Scivation Dialene 4
Scivation Sesamin
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin
Fish Oil
Udos Oil
BSN Nitrix
Supplement Notes:
My endurance was pretty good today between supersets.....i felt like i definately could have used some more weight....but this close i decided to play it smart
Legs Hypertrophy
Cybex Leg Extensions 3 sets 12 reps (170)
SUPERSETTED WITH
Cybex Leg Press 3 sets of 10 reps (4 plates per side)
Barbell Squats- 3 sets of 12 reps (135)
SUPERSETTED WITH
DB StiffLegged Deadlifts- 3 sets of 10 reps (55)
Matrix Leg Curl- 3 sets of 12 (100)
SUPERSETTED WITH
DB Walking Lunges- 3 sets (40)
One-Leg Standing Calve Raises- 3 sets of 12 (60lbs)
Cybex Calve Raise Machine- 3 sets of 15 (300lbs)
Posing:
15 Min
Notes:
Good workout today...Focused and dialed in! Nothing can stop me now!
Contest Countdown
August 23rd- 15 days away
August 24th- 16 days away
Sept 6th- 29 days away
Sept 20th- 38 days away
Currrent Supplements
Scivation Xtend
Scivation Whey
Scivation Dialene 4
Scivation Sesamin
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin
Fish Oil
Udos Oil
BSN Nitrix
Supplement Notes:
My endurance was pretty good today between supersets.....i felt like i definately could have used some more weight....but this close i decided to play it smart
Thursday, August 7, 2008
8.7.2008
Chest and Arms
Barbell Bench Press- 3 sets of 8 reps (185)
Low Incline DB Bench Press- 3 sets of 12 reps (50)
Cable Crossover-3 sets of 15 reps (2 on cable) <- Had planed for 4 on cable but this gave me some pain so i lightened it
With Arm Blaster
Standing EZ-Barbell Curls- 4 sets of 8 reps (50)
Supersetted with
Cable Pressdown on Lat Pulldown- 4 sets of 8 (5 on cable)
EzBarbell Preacher Curls- 3 sets of 15 (50lbs)
Supersetted with
French Press- 3 sets of 15 (50lbs)
Notes:
Good workout....amazing pump today....I used for the first time today an Armblaster for 2 exercises....I must say i was alittle unhappy with it....It felt really good for biceps but triceps it felt weird...I will give these a go again next week...but i may donate this apparatus to the gym if i dont like it! I was pleased with my barbell bench pressing numbers considering the shoulder
Contest Countdown
August 23rd- 16 days away
August 24th- 17 days away
Sept 6th- 30 days away
Sept 20th- 39 days away
Currrent Supplements
Scivation Xtend
Scivation Whey
Scivation Dialene 4
Scivation Sesamin
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin
Fish Oil
Udos Oil
BSN Nitrix
Supplement Notes
Awesome pump! I think the supplement Nitrix is really working well....I was pumped all day....i am getting compliments from everyone saying how good i look.....Its just a matter of time now :D
Chest and Arms
Barbell Bench Press- 3 sets of 8 reps (185)
Low Incline DB Bench Press- 3 sets of 12 reps (50)
Cable Crossover-3 sets of 15 reps (2 on cable) <- Had planed for 4 on cable but this gave me some pain so i lightened it
With Arm Blaster
Standing EZ-Barbell Curls- 4 sets of 8 reps (50)
Supersetted with
Cable Pressdown on Lat Pulldown- 4 sets of 8 (5 on cable)
EzBarbell Preacher Curls- 3 sets of 15 (50lbs)
Supersetted with
French Press- 3 sets of 15 (50lbs)
Notes:
Good workout....amazing pump today....I used for the first time today an Armblaster for 2 exercises....I must say i was alittle unhappy with it....It felt really good for biceps but triceps it felt weird...I will give these a go again next week...but i may donate this apparatus to the gym if i dont like it! I was pleased with my barbell bench pressing numbers considering the shoulder
Contest Countdown
August 23rd- 16 days away
August 24th- 17 days away
Sept 6th- 30 days away
Sept 20th- 39 days away
Currrent Supplements
Scivation Xtend
Scivation Whey
Scivation Dialene 4
Scivation Sesamin
Primaforce Yohimbine HCl
Primaforce Glutaform
Multi-vitamin
Fish Oil
Udos Oil
BSN Nitrix
Supplement Notes
Awesome pump! I think the supplement Nitrix is really working well....I was pumped all day....i am getting compliments from everyone saying how good i look.....Its just a matter of time now :D
Wednesday, August 6, 2008
Quick Update
8.6.2008- Cardio Day
AM Session:
Light Leg Circuit
15 HiiT Sprints
5 min cooldown
PM Session:
30 min Low Intensity
Posing:
15 min
Notes:
Starting on Sunday i am going to up my cardio
I will be doing
18 HiiT Sprints
and 40mins Low Intensity Cardio
I have my italian final tomm, studying for it all week....wish me luck tomm!
AM Session:
Light Leg Circuit
15 HiiT Sprints
5 min cooldown
PM Session:
30 min Low Intensity
Posing:
15 min
Notes:
Starting on Sunday i am going to up my cardio
I will be doing
18 HiiT Sprints
and 40mins Low Intensity Cardio
I have my italian final tomm, studying for it all week....wish me luck tomm!
Tuesday, August 5, 2008
Leg Day Power?
Barbell Squats 3 sets of 15 reps (185lbs) <- Pretty impressed with that weight i am going to admit i was alittle nervous with that on my back because of the shoulder
Cybex Leg Extensions 3 sets of 12 reps (190lbs)
DB StiffLegged Deadlifts- 3 sets of 6 reps (75lbs)
Cybex Single Leg Curl 3 sets of 15 reps (50lbs)
Standing Single Leg Calve Raise- 3 sets of 15 (60lbs)
Leg Press Calve Raises 3 sets of 12 reps (400lbs)
Posing
30 minutes
Contest Countdown
OCB Mid Atlantic- 18 days!
Mr. Jones Beach- 19 days!
Notes:
Excited about todays workout, i was very tired throughout my workout. I was studying hard yesterday for my italian exam today. I managed to get good numbers anyway i just took alittle longer rests between sets. i cant wait until this week is done. I will finally be done with school for the summer!!! for 2 weeks lol
Barbell Squats 3 sets of 15 reps (185lbs) <- Pretty impressed with that weight i am going to admit i was alittle nervous with that on my back because of the shoulder
Cybex Leg Extensions 3 sets of 12 reps (190lbs)
DB StiffLegged Deadlifts- 3 sets of 6 reps (75lbs)
Cybex Single Leg Curl 3 sets of 15 reps (50lbs)
Standing Single Leg Calve Raise- 3 sets of 15 (60lbs)
Leg Press Calve Raises 3 sets of 12 reps (400lbs)
Posing
30 minutes
Contest Countdown
OCB Mid Atlantic- 18 days!
Mr. Jones Beach- 19 days!
Notes:
Excited about todays workout, i was very tired throughout my workout. I was studying hard yesterday for my italian exam today. I managed to get good numbers anyway i just took alittle longer rests between sets. i cant wait until this week is done. I will finally be done with school for the summer!!! for 2 weeks lol
Special Thanks
I would like to take a moment now to say thank you to one of my special clients, Pearl!
If you read back to one of my past posts you will see that i spoke about a supplement that was recommended to me....Pearl went out of her way to purchase the supplement for me and had it shipped next day so that i can have the product before she leaves for her vacation on thursday!
Thank you so much Pearl, i will not dissappoint you at my upcoming shows!!!!
So this morning after Pearl had given me my supplement i sat down and thought about all my other clients. I want to take this time out now to thank each and every one of you. Each one of you have your own hardships that you get over each day and still manage to make it to our sessions ready to lift hard! You guys are my true inspiration, some of you are mothers, business men and women, doctors, lawyers, teachers and you all have crazy busy lives but still manage to make fitness a part of it! That to me is the biggest prize in all this! The ability to help each one of you change your lives!!
So from now on, whenever i am to tired to do that extra rep, or to exhausted to do that extra 30 minutes of cardio i will think of each one of you and push myself the distance! I promise you all that i will not let you guys down at my next shows! You all are my biggest support system!
These next 4 shows are for you guys!!!!!
Thanks for everything you guys give to me!!!!
NOW LETS DO THIS!!!!!!!
TEAM BEVILACQUA!!!
If you read back to one of my past posts you will see that i spoke about a supplement that was recommended to me....Pearl went out of her way to purchase the supplement for me and had it shipped next day so that i can have the product before she leaves for her vacation on thursday!
Thank you so much Pearl, i will not dissappoint you at my upcoming shows!!!!
So this morning after Pearl had given me my supplement i sat down and thought about all my other clients. I want to take this time out now to thank each and every one of you. Each one of you have your own hardships that you get over each day and still manage to make it to our sessions ready to lift hard! You guys are my true inspiration, some of you are mothers, business men and women, doctors, lawyers, teachers and you all have crazy busy lives but still manage to make fitness a part of it! That to me is the biggest prize in all this! The ability to help each one of you change your lives!!
So from now on, whenever i am to tired to do that extra rep, or to exhausted to do that extra 30 minutes of cardio i will think of each one of you and push myself the distance! I promise you all that i will not let you guys down at my next shows! You all are my biggest support system!
These next 4 shows are for you guys!!!!!
Thanks for everything you guys give to me!!!!
NOW LETS DO THIS!!!!!!!
TEAM BEVILACQUA!!!
Monday, August 4, 2008
8/4 Upper Body Day
Contest Countdown
Show 1: 19 days away
Show 2: 20 days away
Today's Workout
DB Bench Press- 3 sets of 8 (65lbs)
Flat DB Flyes- 3 sets of 12 (20lbs)
Barbell Bent Over Rows- 3 sets of 8 reps (155lbs)
DB Bent Over Rows- 3 sets of 10 reps (50lbs) <- my new favorite exercise
T-Bar Rows- 3 sets of 12 reps (3 plates)
Weighted Hangs- 45 sec hang with no weight
Standing DB Press- 3 sets of 12 reps (25lbs)
Seated DB Lateral Raise- 2 sets of 8 reps (30lbs)
Bent Over Rear Lateral Raises- 2 sets of 8 reps (25lbs)
Spider Curls- 3 sets of 6 reps (75lbs)
SkullCrushers- 3 sets of 8 (95lbs)
Cable Preacher Curls- 2 sets of 10 reps (40lbs)
Reverse-Grip Pressdown- 2 sets of 10 reps (60lbs)
Notes:
Awesome workout today...i was pretty pleased with my numbers, 2nd time doing shoulders again! Even though these are light weights every rep was working the muscle fully.....no fooling around all mind muscle connection....Some lifts i am going to increase next week some will stay the same
I read a great article on when to move up in weights on an exercise....The article stated that you must complete the given amount of reps in two consecutive workouts before moving up in either weight or amount of reps
i like that philosphy so i will stick with that
I am stressed to the max right now between a test and a final this week, work and training for these contests....i plan on taking a nice long walk later on tonight to mental refresh myself....Walking is my anti-stress drug :D
Show 1: 19 days away
Show 2: 20 days away
Today's Workout
DB Bench Press- 3 sets of 8 (65lbs)
Flat DB Flyes- 3 sets of 12 (20lbs)
Barbell Bent Over Rows- 3 sets of 8 reps (155lbs)
DB Bent Over Rows- 3 sets of 10 reps (50lbs) <- my new favorite exercise
T-Bar Rows- 3 sets of 12 reps (3 plates)
Weighted Hangs- 45 sec hang with no weight
Standing DB Press- 3 sets of 12 reps (25lbs)
Seated DB Lateral Raise- 2 sets of 8 reps (30lbs)
Bent Over Rear Lateral Raises- 2 sets of 8 reps (25lbs)
Spider Curls- 3 sets of 6 reps (75lbs)
SkullCrushers- 3 sets of 8 (95lbs)
Cable Preacher Curls- 2 sets of 10 reps (40lbs)
Reverse-Grip Pressdown- 2 sets of 10 reps (60lbs)
Notes:
Awesome workout today...i was pretty pleased with my numbers, 2nd time doing shoulders again! Even though these are light weights every rep was working the muscle fully.....no fooling around all mind muscle connection....Some lifts i am going to increase next week some will stay the same
I read a great article on when to move up in weights on an exercise....The article stated that you must complete the given amount of reps in two consecutive workouts before moving up in either weight or amount of reps
i like that philosphy so i will stick with that
I am stressed to the max right now between a test and a final this week, work and training for these contests....i plan on taking a nice long walk later on tonight to mental refresh myself....Walking is my anti-stress drug :D
Sunday, August 3, 2008
8/3 Cardio Day
Cardio day!
Show 1: 20 days remaining
Show 2: 21 days remaining
7Am Session
Light Leg Circuit
15 HiiT Sprints
5 min cooldown
2nd Session- 4pm
Light Ab Circuit
30 min Low Intensity Cardio with heart rate at 140-150 bpm
Posing
15 min
Notes: I am getting really excited and antsy for these 2 shows!!! Everytime i go through my posing routine i can see it happening. i can see the crowd cheering, my mom smiling and me up there with a big smile
I feel like i get alittle tighter everyday!
Show 1: 20 days remaining
Show 2: 21 days remaining
7Am Session
Light Leg Circuit
15 HiiT Sprints
5 min cooldown
2nd Session- 4pm
Light Ab Circuit
30 min Low Intensity Cardio with heart rate at 140-150 bpm
Posing
15 min
Notes: I am getting really excited and antsy for these 2 shows!!! Everytime i go through my posing routine i can see it happening. i can see the crowd cheering, my mom smiling and me up there with a big smile
I feel like i get alittle tighter everyday!
Saturday, August 2, 2008
Updated Progress Pics....i already won!
i finally shaved lol....i decided if i was going to take some progress pics that i would put on a coat of dream tan.....so heres what i would look like if i stepped on stage right after my shoulder and back workout
Here are some comparsion pics
Last Year 2nd contest compared to today 8/2/08
Honestly im not into bodybuilding for the "competition" part of it......I mean granted i want to win but thats the least important part of it....i love getting on stage and doing what i love to do....whether my time is now or next time to win it doesnt matter to me
A couple of weeks ago i almost thought i was not going to be able to do anything....so right now i am already a winner for 2 reasons
1. I overcame an injury and continued onwards.
2. I blew last years conditioning and size out of the water
so to me its just a matter of going through the motions and enjoying the day when it comes......You can never control who comes into your show....i could stand on stage next a little ronnie coleman....the only thing i have to worry about is my body and how i look......The opinion of the judges should not effect how i feel about my body!!!
LETS DO THIS!!!!!!!!
LETS DO THIS!!!!!!!!
8/2 21days and counting!
Back and Shoulders- Trying to get more Yieldly looking!!
Broomstick twists- 3 min
Wide-grips Pullups- 50 reps total
Wide-Grip Pulldowns- 3 sets of 12 (70lbs)
Hammer Strength Pulldowns- 3 sets of 15 (55per side)
Close-grip Pulldowns- 3 sets of 15 reps (60lbs)
Clean and Press Starting from standing position- 3 sets of 15 reps (just the bar 45lb)
Seated DB Laterals- 2 sets of 12 reps (25lbs)
DB Bent Over Laterals- 2 sets of 12 reps (20lbs)
DB Shrugs- 2 sets of 15 reps (50lbs, nice and light to try and heal up the shoulder)
Rehab Exercises
Notes: Very exciting workout today, I am finally able to do shoulder presses again, i thought that standing clean and press would be a good choice because the tension is not on the shoulder throughout the movement..Shoulders happen to grow fast for me so i guess my delts have been waiting for this moment...as soon as i finished the clean and presses i could instantly feel the blood moving into the area.....SWOLE!!!!!! Other then that i was exhausted this morning...i am talking about beyond zombieness....i was going to take a nap after work and workout later, but before leaving work i stretched and immediately woke up....i hit the gym the same time as usual....im almost at the first stop on my journey to that pro stage!
Injury Notes: Bicep tendon area of my shoulder still gets tight but not so bad.....by the time i hit offseason i should be 100% again
I really believe that this injury is a blessing for me....it really forced me to concentrate of the muscle being worked...this will definately help my physique improve further!!!
Inspiration: I urge everyone to watch this video i posted below (click the link)
Very inspiring story, Whenever i get down i will definately think of this to instantly pick myself back up!
Video of Stevie Zee
http://www.myfitnesschannel.com/videos.asp
Broomstick twists- 3 min
Wide-grips Pullups- 50 reps total
Wide-Grip Pulldowns- 3 sets of 12 (70lbs)
Hammer Strength Pulldowns- 3 sets of 15 (55per side)
Close-grip Pulldowns- 3 sets of 15 reps (60lbs)
Clean and Press Starting from standing position- 3 sets of 15 reps (just the bar 45lb)
Seated DB Laterals- 2 sets of 12 reps (25lbs)
DB Bent Over Laterals- 2 sets of 12 reps (20lbs)
DB Shrugs- 2 sets of 15 reps (50lbs, nice and light to try and heal up the shoulder)
Rehab Exercises
Notes: Very exciting workout today, I am finally able to do shoulder presses again, i thought that standing clean and press would be a good choice because the tension is not on the shoulder throughout the movement..Shoulders happen to grow fast for me so i guess my delts have been waiting for this moment...as soon as i finished the clean and presses i could instantly feel the blood moving into the area.....SWOLE!!!!!! Other then that i was exhausted this morning...i am talking about beyond zombieness....i was going to take a nap after work and workout later, but before leaving work i stretched and immediately woke up....i hit the gym the same time as usual....im almost at the first stop on my journey to that pro stage!
Injury Notes: Bicep tendon area of my shoulder still gets tight but not so bad.....by the time i hit offseason i should be 100% again
I really believe that this injury is a blessing for me....it really forced me to concentrate of the muscle being worked...this will definately help my physique improve further!!!
Inspiration: I urge everyone to watch this video i posted below (click the link)
Very inspiring story, Whenever i get down i will definately think of this to instantly pick myself back up!
Video of Stevie Zee
http://www.myfitnesschannel.com/videos.asp
Friday, August 1, 2008
8/1 22 Days Left!!!
Leg day....its really coming down to the wire....With each passing day i am one step closer to show 1!
Session 1
Cybex Leg Extensions 4 sets of 15 supersetted with
Cybex Hamstring Curls 4 sets of 12-15
Close Stance Squats 4 sets of 20 reps (i have to go light because i have to avoid any compression of my shoulder)
DB StiffLegged Deadlifts 3 sets 12-15 reps Supersetted with
Cybex Leg Press 3 sets of 12-15 reps
Cybex Single leg Hamstring Curls 4 sets of 12-15 reps supersetted with
Matrix Single Leg Extensions 4 sets of 15 reps
Session 2
Single Leg Calve Raises 4 set
Leg Press Calve Raises 4 sets
Seated Calve Raises 4 sets
Notes: I was dead tired before my leg session.....it wasnt until after squats did i really wake up!
22 DAYS LEFT!!!!!!!!!!!! LETS GET SOME!
Session 1
Cybex Leg Extensions 4 sets of 15 supersetted with
Cybex Hamstring Curls 4 sets of 12-15
Close Stance Squats 4 sets of 20 reps (i have to go light because i have to avoid any compression of my shoulder)
DB StiffLegged Deadlifts 3 sets 12-15 reps Supersetted with
Cybex Leg Press 3 sets of 12-15 reps
Cybex Single leg Hamstring Curls 4 sets of 12-15 reps supersetted with
Matrix Single Leg Extensions 4 sets of 15 reps
Session 2
Single Leg Calve Raises 4 set
Leg Press Calve Raises 4 sets
Seated Calve Raises 4 sets
Notes: I was dead tired before my leg session.....it wasnt until after squats did i really wake up!
22 DAYS LEFT!!!!!!!!!!!! LETS GET SOME!
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