What a weekend!

I have had the scare of my life this weekend.....i am going to post this up as 2 different blogs

Bad news first

then the good news

7/12 Legs with WNBF Pro Rob Moran

Yesterday i had the pleasure of meeting up with and training with a Pro Natural Bodybuilder. Rob is an awesome guy and we had a great workout.

Heres a quick rundown of what we did
We started with
ATM Squats (Ass to Mat Squats)
4 sets ending off with 365 for a good 6 reps
then we moved on to

Deep Hack Squats
4 sets working up to 4 plates per side for 12 reps

Vertical Leg Press

4 sets getting up to 8 plates supersetted with
Barbell Lunges


Seated Leg Extention supersetted with lying leg Curls x 4 sets

1-leg Leg Curl Machine supersetted with Glutenator Machine x 3 sets

Standing Calf Raise x 2 sets

Donkey Calf Raise x 3 sets

Seated Calf Raise x 3 sets with drop set on 3rd

Followed this up with 10 minutes of Posing

It was a great workout......Rob and I pushed each other. I can honestly say that Rob is setting the standard for natural bodybuilding. He is 6 weeks out from his first pro show and looks unreal

We will be having many more intense workouts to come....that you can be sure off!
Here is a pic of rob!

7/11 V-Taper Day

Back and Shoulders-!

Well ever since i cut back on the calories some, I havent felt like a zombie as much as i did before...alittle weird

But it has been alittle hard to "wake up" for a workout

i need alittle more time to "warm up" before i get going.....

Bent Over Rows (did not feel awake yet)
275lbs with a wider grip for 8 reps

Cable Low Rows (getting there)
150lbs for 12 reps

Smith Machine Reverse Grip Rows (i was ready and raring after this one)
275lbs for 10 reps

Barbell Pullovers w/Ez-curl bar
135lbs for 10 reps (3 sets)

Upright Rows
135lbs for 8 reps

DB Shoulder Press
90lb DB's for 8 reps ?? :D

Machine Rear Delt Flyes
115lbs for 8 reps

Behind the Neck Barbell Shrugs
315lbs for 10 reps

Done!

Notes: After having my postworkout meal....i had some time to go in my families pool
so i did some non-stop swimming for about 10 minutes
Also sitting out taking the sun really dried me out......i saw viens in my chest and stomach that i have never seen b4 even in my legs!

Now a couple of hours later i am alittle burnt! but its ok that was my first time out in the sun all summer!!

Side Notes: i spoke with Rob today about tomm's workout.....Rob is a really nice guy and i am really looking forward to tomm!! I am going to give him a run for his money!!

have a good friday everyone!

7/10 Chest and Arms

Chest and Arms
Incline Cable Flyes
60lbs for 12 reps PR!

Incline DB Press
105lbs for 6 reps

Weighted Dips
bw + 45lbs for 12 reps

Incline DB Curls
50lbs for 6 reps, rest paused til i got 10 reps

Alternating DB Curls
40lbs for 15 reps

Ez-Barbell Extension Skullcrushers
135lbs for 8 reps

Cable V-bar Pushdowns
100lbs for 12 reps PR

Notes: Triceps were really pumped, overall i think the reduction of carbs from my diet really tightened me up alot more.....we will see the outcome this sunday!

Otherwise i am feeling good lately some days i feel like a zombie but some days i feel like arnold....so overall i am in a better place then i was last year, i am going to be unstoppable in a couple of years!

7/9 HIIT, Low Intensity and Posing

Today is my off day from weight training
but today is where i hit that cardio real hard

So far today

Light leg circuit
15 HIIT sprints
5 min cooldown

Then tonight will be
15 min posing
Light Ab circuit
30 min low intensity cardio heart rate at 140-150bpm

Diet notes:Everything is perfect i am hitting my macros 100% as usual
feeling like a zombie, but thats just how it goes!!!
__________________

7/8 Legs and Cardio

Hey everyone

Heres todays workout

Leg Press
6 sets
8 plates x 15 reps

Supersetted with
Hamstring Deadlifts
315lbs for 5 reps (grip gave out at 5....ehhhhhh)

Glut-Ham Raises
bw for 15 reps

Standing Calve Raise
Strip sets
300lbs for 25 reps cut to
260lbs for 20 reps cut to
200lbs for 20 reps!!!

followed this up with some Low intensity cardio

I have set up a new workout routine....this week i will be working out with Rob (lando on the bodybuilding.com board) He is a WNBF Natural Pro Bodybuilder on Sat....we going to have a sick session

So changing my routine for this week

Monday: Upper body
Tuesday: Legs
Wednesday: HIIT Cardio in the am......Low intensity in the pm
Thursday: Chest and Arms
Friday: Back and Shoulders
Sat: Legs with Lando!
Sunday: HIIT Cardio am

My workout on Sat will definately be a big motivation for me......i will be training with someone who is where i want to be....i am sure i will be going set for set with him ;)

Until tomm!!!

Take care!

7/7 Upper Body Power Plus Catch-up!

Ok its been some time since i updated everyone. I have been so busy with school and work that its hard for me to get a chance to blog but here it goes

Week 11 on diet Results

Weight: 182

Bodyfat: 3.9%

Not to bad, i am getting closer to being ready!

Now For todays Workout

7/7

Reverse-Grip Bent Over Rows

315lbs for 5 reps (Solid Movement with a nice squeeze, alittle cheating but its ok :D )

1-Arm DB Rows

120 for 10 reps (good squeeze on top)

Chin-ups 50 reps done in 3 sets PR!

Barbell Standing Press

155lbs for 7 reps....missed 8 ehhhh

DB Rear Delt Raises with head on bench

40lbs for 10 reps

Barbell Bench Press

315lbs for 3 reps PR!!!!!!!!!!!!!! (Surprised myself here)

Cable Crossovers

60lbs for 12 reps

Ez-Barbell Curls

110lbs for 5 reps

Close-grip Bench

275 for 5 reps

Straight Barbell Curls

115lbs for 10 reps

Overhead DB Tricep Extensions

100lbs DB for 8 reps w/ a good stretch on bottom

Notes: Felt really good today, i shocked myself with the 315 today on bench press...i was really excited about that.....i wasnt planning on doing that but listened to my body and hit it hard!

Overall i think i am alittle behind course, i will drop some carbs and see what happens!

Here are some pics taken on sunday....take care all!