Verse of the day: Remember your word to your servant, for you have given me hope. -Psalm 119:49
My circuit workout for the week is chest. I'm not a huge fan of chest circuits because the delts burn out, but it's a good change up. It is a killer pump and really shocks the muscle. Here's what it looked like this time around:
incline dumbbell press: 25s-25; 65s-10; 85s-8; 95s-6
flat dumbbell press: 35s-10; 80s-6; 85s-6; 75s-6
bent over cable fly: 40-10; 60-8,8,8
dip: 6,6,6,8
cable fly upright: 40-10; 60-8,8,8
pullover: 60-8,8,8,10
Wednesday, December 14, 2016
Thursday, December 1, 2016
Thur., 12/01/16, Happy December!
Verse of the day: Turn my eyes away from worthless things; preserve my life according to Your Word. -Psalm 119:37
I'm taking a little time to change it up for a week or so, and incorporate some stuff I haven't done in a while. This week I've done giant sets for 3 different muscle groups. The soreness in each muscle has made me thing that I should use them more often- I AM SORE! Here's what my back workout looked like:
wide pulldown
bent over barbell row
straight arm pulldown
machine row
v-grip pulldown
rope row
standing v-grip pulldown
I performed 1 set of each without rest; rested for 1 minute; and repeated 4 times through.
I'm taking a little time to change it up for a week or so, and incorporate some stuff I haven't done in a while. This week I've done giant sets for 3 different muscle groups. The soreness in each muscle has made me thing that I should use them more often- I AM SORE! Here's what my back workout looked like:
wide pulldown
bent over barbell row
straight arm pulldown
machine row
v-grip pulldown
rope row
standing v-grip pulldown
I performed 1 set of each without rest; rested for 1 minute; and repeated 4 times through.
Friday, November 18, 2016
Fri., 11/18/16, Legs
Verse of the day: I have chosen the way of truth; I have set my heart on Your Law. -Ps 119:30
My training is very basic. Some would call it boring. I believe that consistency is the key to true success. You can do the most insane workout in the whole world, but if you don't continue the normal hard work training every day then you will not succeed. Here's another day in the office:
squat (I put my hands on the plates to make myself control it more): 45-25; 95-5; 135-5; 225-5; 315-5; 405-5
reverse barbell lunge: 135-5; 155-5 ... 35 MINUTE INTERMISSION ... 0-5, 45-5, 65-5, 95-5, 145-5, 195-8 (no rest)
leg extension: 80-20; 100-20; 120-16
leg curl: 25-15; 45-12; 70-6
calf press: 180-15, 270-12, 360-10, 450-10, 540-8, 630-6, 450-11, 270-15 (no rest)
My training is very basic. Some would call it boring. I believe that consistency is the key to true success. You can do the most insane workout in the whole world, but if you don't continue the normal hard work training every day then you will not succeed. Here's another day in the office:
squat (I put my hands on the plates to make myself control it more): 45-25; 95-5; 135-5; 225-5; 315-5; 405-5
reverse barbell lunge: 135-5; 155-5 ... 35 MINUTE INTERMISSION ... 0-5, 45-5, 65-5, 95-5, 145-5, 195-8 (no rest)
leg extension: 80-20; 100-20; 120-16
leg curl: 25-15; 45-12; 70-6
calf press: 180-15, 270-12, 360-10, 450-10, 540-8, 630-6, 450-11, 270-15 (no rest)
Friday, November 4, 2016
Fri., 11/04/16, Shoulders
Verse of the day: I delight in Your Decrees; I will not neglect Your Word. Psalm 119-16
At this point I have picked out what I find to be the few exercises for the shoulders that have the most impact on the muscle and the least impact on the joint. I have to watch my rotator cuff, my elbow, my neck and my back when I train any muscle group- so I want the most bang for my buck. I like the seated dumbbell press with a 90 degree bench for overall size and the front and side deltoid; the seated dumbbell lateral raise to nail the side; and dumbbell rear lateral raise face down on an incline bench. Here's what my shoulder workout looked like yesterday:
seated dumbbell press: 15s-25; 35s-12; 55s-8; 70s-6; 85s-6; 70s-9
lateral raise: 20s-20; 30s-15; 40s-10; 50s-5
incline rear lateral: 35s-12,12,12
...boom- that's it. short and sweet.
At this point I have picked out what I find to be the few exercises for the shoulders that have the most impact on the muscle and the least impact on the joint. I have to watch my rotator cuff, my elbow, my neck and my back when I train any muscle group- so I want the most bang for my buck. I like the seated dumbbell press with a 90 degree bench for overall size and the front and side deltoid; the seated dumbbell lateral raise to nail the side; and dumbbell rear lateral raise face down on an incline bench. Here's what my shoulder workout looked like yesterday:
seated dumbbell press: 15s-25; 35s-12; 55s-8; 70s-6; 85s-6; 70s-9
lateral raise: 20s-20; 30s-15; 40s-10; 50s-5
incline rear lateral: 35s-12,12,12
...boom- that's it. short and sweet.
Monday, October 24, 2016
Eating to Grow
Verse of the day: I will praise You with an upright heart as I learn Your righteous laws. -Psalm 119:7
In order to make changes to your body, you have to eat accordingly. During a contest prep, the goal is to lose body fat while maintaining muscle mass to shape and bring out the lines- so the calories are restricted to accomplish that goal. During the "off-season" the goal is to build muscle (I don't like like the term off-season, because it is by no means off- that's when you build your physique.) So you have eat to grow quality muscle. You don't want to eat junk, you need quality calories, but you need calories. I aim for about 1 1/2g of protein, 2g carb and 1/2-3/4g fat per pound of body weight- so it's about 270-330g protein, 350g carb and 100-150g fat. It's a little different every day, but this is a good model (this is what I ate a couple days ago):
5am: 5 eggs; 1cup oatmeal; 1 apple
7:30am: chicken breast; sweet potato
10:30am (post workout): whey isolate, glutamine, Shaklee Performance, sweet potato
12:30pm: chicken breast with bbq sauce, spinach, little cheese, tomato
3:30pm: chicken breast; sweet potato, spinach
6pm: 5 eggs; potato + a little cheese
8pm: whey isolate + glutamine
In order to make changes to your body, you have to eat accordingly. During a contest prep, the goal is to lose body fat while maintaining muscle mass to shape and bring out the lines- so the calories are restricted to accomplish that goal. During the "off-season" the goal is to build muscle (I don't like like the term off-season, because it is by no means off- that's when you build your physique.) So you have eat to grow quality muscle. You don't want to eat junk, you need quality calories, but you need calories. I aim for about 1 1/2g of protein, 2g carb and 1/2-3/4g fat per pound of body weight- so it's about 270-330g protein, 350g carb and 100-150g fat. It's a little different every day, but this is a good model (this is what I ate a couple days ago):
5am: 5 eggs; 1cup oatmeal; 1 apple
7:30am: chicken breast; sweet potato
10:30am (post workout): whey isolate, glutamine, Shaklee Performance, sweet potato
12:30pm: chicken breast with bbq sauce, spinach, little cheese, tomato
3:30pm: chicken breast; sweet potato, spinach
6pm: 5 eggs; potato + a little cheese
8pm: whey isolate + glutamine
Monday, October 17, 2016
October17/16, chest/back super sets
Verse of the day: Blessed are they whose walk is blameless, who walk according to the law of the Lord. Psalm 119:1
Last week we had a hurricane (for those who didn't know) so I was pretty busy. But I still got in all the muscle groups, I just combined 2 so I had 4 workouts. I just super set chest and back. This is very challenging, as it is 2 large muscle groups, and really the whole upper body is working the whole time. Here's how it looked:
Inclined dumbbell press: 25s-25; 50s-10; 75s-8; 100s-6; 120s -6
Super set with wide pull down: 55-25, 80-12; 10"-12; 165-10; 210-6,6 + 3 drop set s
Flat dumbbell press: 70s-12; 80s-10; 90s-6
s/s bent over dumbbell row: " " "
bent over cable fly (for upper chest): 70-12; 80-10; 90-6
s/s machine row: 155-6,8,8
dip: 12,12,6
s/s v-grip pull down: 140-12,10,8
pullover: 65-10,5
Last week we had a hurricane (for those who didn't know) so I was pretty busy. But I still got in all the muscle groups, I just combined 2 so I had 4 workouts. I just super set chest and back. This is very challenging, as it is 2 large muscle groups, and really the whole upper body is working the whole time. Here's how it looked:
Inclined dumbbell press: 25s-25; 50s-10; 75s-8; 100s-6; 120s -6
Super set with wide pull down: 55-25, 80-12; 10"-12; 165-10; 210-6,6 + 3 drop set s
Flat dumbbell press: 70s-12; 80s-10; 90s-6
s/s bent over dumbbell row: " " "
bent over cable fly (for upper chest): 70-12; 80-10; 90-6
s/s machine row: 155-6,8,8
dip: 12,12,6
s/s v-grip pull down: 140-12,10,8
pullover: 65-10,5
Tuesday, October 4, 2016
Tue., 10/04/16, Chest
Verse of the day: For the earth will be filled with the knowledge of the Glory of the LORD, as the water covers the sea. -Habakkuk 2:14
Yesterday's workout was a little less volume than what I've done recently, because I had a fairly exhausting weekend. But it was a great workout with medium volume and a decent intensity. My goal, as always, is maximum muscle stimulation with the least impact on the joint- that is the reason for all the dumbbell motions:
incline dumbbell press: 25s-25; 50s-8; 75s-6; 100s-6; 120s-8
bent over cable fly (for upper chest): 70-12; 80-10; 90-8
high incline dumbbell press: 75s-8,6
low incline dumbbell press: 75s-8,8
flat dumbbell press: 90s-8,8
+ dip: 12 / cable crossover: 60-14 / cross-bench pullover: 65-12
Yesterday's workout was a little less volume than what I've done recently, because I had a fairly exhausting weekend. But it was a great workout with medium volume and a decent intensity. My goal, as always, is maximum muscle stimulation with the least impact on the joint- that is the reason for all the dumbbell motions:
incline dumbbell press: 25s-25; 50s-8; 75s-6; 100s-6; 120s-8
bent over cable fly (for upper chest): 70-12; 80-10; 90-8
high incline dumbbell press: 75s-8,6
low incline dumbbell press: 75s-8,8
flat dumbbell press: 90s-8,8
+ dip: 12 / cable crossover: 60-14 / cross-bench pullover: 65-12
Wednesday, September 28, 2016
Wed., 9/28/16, ARMS
Verse of the day: Heal me, O LORD, and I will be healed; save me and I will be saved, for You are the One I praise. -Jer. 17: 14
My arm workouts are pretty fast and intense. It's a medium volume most of the time, with 12-16 sets for bi's and the same for tri's. This particular workout took me about 20 minutes- so I was moving:
cambered bar curl: 20-25; 40-6; 60-6; 80-6; 100-6; 120-5 + 3 drop sets
super-set with lying triceps extension: " " " " " ; 120-10 + 3 drop sets
incline dumbbell curl: 35s-8,6,6
s/s seated 1 arm triceps extension: 35-15,10,8
preacher curl: 70-6,5; 60-8
s/s pushdown: 85-8,8,8
My arm workouts are pretty fast and intense. It's a medium volume most of the time, with 12-16 sets for bi's and the same for tri's. This particular workout took me about 20 minutes- so I was moving:
cambered bar curl: 20-25; 40-6; 60-6; 80-6; 100-6; 120-5 + 3 drop sets
super-set with lying triceps extension: " " " " " ; 120-10 + 3 drop sets
incline dumbbell curl: 35s-8,6,6
s/s seated 1 arm triceps extension: 35-15,10,8
preacher curl: 70-6,5; 60-8
s/s pushdown: 85-8,8,8
Friday, September 23, 2016
Fri., 9/23/16, SUPER-HERO-SHOULDERS
Verse of the day: Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing and perfect will of God. -Roman 12:2
Today I finished the last of my 6 week "Super Hero Shoulder" program. I found this workout in a Flex magazine when I was a teenager. This is the third time I've set aside 6-8 weeks to do it. It is a very challenging routine, with little rest and some unusual stuff. Here's how it looked for me:
seated dumbbell press: (3 warm ups 15s-15, 30s-8, 45s-8) 65s-15,11,6,5 (should be 15,12,10,8)
super-set with standing lateral hold/pumps*: 20s,20s,15s,15s
incline front raise: 15s-15,12,10,8
super-set with seated front hold/pump**: 12s,12s,12s,10s
incline rear lateral raise: 35s-15,12,10,8
super-set with lying lateral hold/pump***: 20s,20s,15s,15s
*Stand holding a set of dumbbells out to the sides for 20 seconds and then do 6 reps of lateral raises.
**Sit holding a set of dumbbells to the front for 20 seconds and then stand and do 6 front raises.
***Lay flat on your face on a flat bench holding a pair of dumbbells out to the sides for 20 seconds and then do 6 reps of bent over lateral raises.
****NOTE: There is only 20 seconds of rest between super-sets.... It takes no longer than 21 minutes, and if you do it right will pump your delts like nothing else.
Today I finished the last of my 6 week "Super Hero Shoulder" program. I found this workout in a Flex magazine when I was a teenager. This is the third time I've set aside 6-8 weeks to do it. It is a very challenging routine, with little rest and some unusual stuff. Here's how it looked for me:
seated dumbbell press: (3 warm ups 15s-15, 30s-8, 45s-8) 65s-15,11,6,5 (should be 15,12,10,8)
super-set with standing lateral hold/pumps*: 20s,20s,15s,15s
incline front raise: 15s-15,12,10,8
super-set with seated front hold/pump**: 12s,12s,12s,10s
incline rear lateral raise: 35s-15,12,10,8
super-set with lying lateral hold/pump***: 20s,20s,15s,15s
*Stand holding a set of dumbbells out to the sides for 20 seconds and then do 6 reps of lateral raises.
**Sit holding a set of dumbbells to the front for 20 seconds and then stand and do 6 front raises.
***Lay flat on your face on a flat bench holding a pair of dumbbells out to the sides for 20 seconds and then do 6 reps of bent over lateral raises.
****NOTE: There is only 20 seconds of rest between super-sets.... It takes no longer than 21 minutes, and if you do it right will pump your delts like nothing else.
Monday, September 19, 2016
Wed, sep 14,2016, legs
Verse of the day: Ps 127:1, Unless the Lord builds the house it's builders labor in vain;
I obviously didn't post last week, so this is my make up post. My leg workouts have been very cautious the last few months due to a lower back injury that is still recovering. I've changed my rep undulating so that I will start with one rep range and change it for each exercise. This time I started with a different technique and went back to it for the next exercise:
Squats: 45-25; 135-6; 225-6; 335-16
Leg press: 360-15,15,15
Superset with calf raise: 360-20,20,20 (no rest)
Leg extensions: 100-10; 120-10; 140-10
S/s leg curl: 120-10:140-10;160-10
Seated calf: 135-20;180-15;225-12
I obviously didn't post last week, so this is my make up post. My leg workouts have been very cautious the last few months due to a lower back injury that is still recovering. I've changed my rep undulating so that I will start with one rep range and change it for each exercise. This time I started with a different technique and went back to it for the next exercise:
Squats: 45-25; 135-6; 225-6; 335-16
Leg press: 360-15,15,15
Superset with calf raise: 360-20,20,20 (no rest)
Leg extensions: 100-10; 120-10; 140-10
S/s leg curl: 120-10:140-10;160-10
Seated calf: 135-20;180-15;225-12
Tuesday, September 6, 2016
Tue., 9/06/16, Back
Verse of the day: This is the one I esteem: he who is Humble and Contrite in spirit, and trembles at My Word. -Isaiah 66:2
I'm doing a medium range volume with 17 sets for back, today, and the target for reps is 10 today. I'm being very careful with my lower back and shoulders, so everything is executed with proper form. To look at it you might say my back workouts are boring, but I believe in the basics with consistency. Here it is:
bent over barbell row: 45-25; 95-10; 145-10; 195-10; 245-8
pull-up: 10, 10, 10, 9 (wide, wider, widest, and narrow on the grip)
V-grip pulldown: 160-10,10,9
incline rows (face-down on bench): 70s-10; 80s-8
standing v-grip pulldown: 120-10,10,6
I'm doing a medium range volume with 17 sets for back, today, and the target for reps is 10 today. I'm being very careful with my lower back and shoulders, so everything is executed with proper form. To look at it you might say my back workouts are boring, but I believe in the basics with consistency. Here it is:
bent over barbell row: 45-25; 95-10; 145-10; 195-10; 245-8
pull-up: 10, 10, 10, 9 (wide, wider, widest, and narrow on the grip)
V-grip pulldown: 160-10,10,9
incline rows (face-down on bench): 70s-10; 80s-8
standing v-grip pulldown: 120-10,10,6
Tuesday, August 30, 2016
Tue., 8/30/16, The Chest Workout
Verse of the day: It is I Who have created the destroyer to work havoc; no weapon forged against you will prevail, and you will refute every tongue that accuses you. Isaiah 11:16
So, my influence from the "DUP" (daily undulating periodization) is rotating my rep range each day: 5 reps, 10 reps and 15 rep sets. My focus is always on bringing up my week points. So the upper chest and shoulders are priority for me. I've been incorporating a lot of upper chest/ incline motions. Here's what my chest workout looked like yesterday (again the weights and reps have been changing every day, and I was focusing on the 15 rep range):
regular 45 degree incline dumbbell press: 25s-25; 50s-15; 65s-15; 80s-15; 90s-12
bent over cable fly (for upper chest): 70-15,12
high incline dumbbell press: 45s-15,13
low incline dumbbell press: 55s- 15,12
bench press (everyone can laugh at this one): 95-15; 115-15; 135-12
dip:12,9+ cable fly
pullover: 45-15,15
...lots of different motions, medium volume, fairly high intensity.
So, my influence from the "DUP" (daily undulating periodization) is rotating my rep range each day: 5 reps, 10 reps and 15 rep sets. My focus is always on bringing up my week points. So the upper chest and shoulders are priority for me. I've been incorporating a lot of upper chest/ incline motions. Here's what my chest workout looked like yesterday (again the weights and reps have been changing every day, and I was focusing on the 15 rep range):
regular 45 degree incline dumbbell press: 25s-25; 50s-15; 65s-15; 80s-15; 90s-12
bent over cable fly (for upper chest): 70-15,12
high incline dumbbell press: 45s-15,13
low incline dumbbell press: 55s- 15,12
bench press (everyone can laugh at this one): 95-15; 115-15; 135-12
dip:12,9+ cable fly
pullover: 45-15,15
...lots of different motions, medium volume, fairly high intensity.
Tuesday, August 23, 2016
"Off-Season"
Verse of the day: I am the LORD your God, Who teaches you what is best for you, Who directs you in the way you should go. -Isaiah 48:18
It's been a while since my last post... I recently placed fourth at the WNBF Pro American. This was a disappointing finish for me, but alas this is the game. I've not missed a workout since and my diet has been on point- I'm not one to give up at a disappointment. My next goal is to put on some muscle over all; bring up my upper chest and shoulders; and improve my conditioning. And I will either compete in the 2017 Mr America (in July) or the 2017 WNBF World Champ (in November.)
I've tinkered around a bit with some different training splits. I hit everything twice per week and changed the rep scheme for each workout. This was using some "daily undulating periodization" principles. And while I think some aspects (mainly changing the rep schemes) are great, I find that training everything twice per week is not realistic for me.
I have just started back on a 5 day split: Monday- chest; Tuesday- back; Wednesday- legs; Thursday- arms; and Friday- shoulders. And I'm incorporating some "DUP" along with my normal stuff.
This year I just opened my own personal training studio and had my third son, so I'm BUSY. So realistically my goal is to post once a week, showing different workouts, techniques, theories and diet updates. I hope this is a help and encouragement to all those trying to achieve fitness goals... bodybuilding or not. BE STRONG.
It's been a while since my last post... I recently placed fourth at the WNBF Pro American. This was a disappointing finish for me, but alas this is the game. I've not missed a workout since and my diet has been on point- I'm not one to give up at a disappointment. My next goal is to put on some muscle over all; bring up my upper chest and shoulders; and improve my conditioning. And I will either compete in the 2017 Mr America (in July) or the 2017 WNBF World Champ (in November.)
I've tinkered around a bit with some different training splits. I hit everything twice per week and changed the rep scheme for each workout. This was using some "daily undulating periodization" principles. And while I think some aspects (mainly changing the rep schemes) are great, I find that training everything twice per week is not realistic for me.
I have just started back on a 5 day split: Monday- chest; Tuesday- back; Wednesday- legs; Thursday- arms; and Friday- shoulders. And I'm incorporating some "DUP" along with my normal stuff.
This year I just opened my own personal training studio and had my third son, so I'm BUSY. So realistically my goal is to post once a week, showing different workouts, techniques, theories and diet updates. I hope this is a help and encouragement to all those trying to achieve fitness goals... bodybuilding or not. BE STRONG.
Friday, May 27, 2016
Fri., 5/27/16, 8 Days Out
Verse of the day: He who dwells in the shelter of the Most High will abide in the shadow of the Almighty. -Psalm 91:1
Tomorrow is my last leg workout, both a much welcomed and dreaded day. I will begin my depletion process on Sunday. So, there's lots of fun stuff coming up. I am feeling confident about my shape, with my waist having met the 29" goal last week and my bodyweight under 170. My calories are around 2500. And I seem to be maintaining my strength pretty well. Here's todays chest and shoulder workout:
flat dumbbell press: 30s-25; 45s-15; 65s-12; 85s-10; 105s-8; 120s-6
cable cross over: 60-14; 70-10; 80-6
incline dumbbell press: 70s-10,9,8
flat dumbbell fly: 35s-12; 45s-10
super-set with dips: 8,8
machine shoulder press: 100-12; 120-8,6
super-set with face-pulls: 100-12; 120-12,12 + incline rear lateral raise: 35s-8
seated lateral raise: 20s-15; 25s-12; 30s-10; 40s-9
Tomorrow is my last leg workout, both a much welcomed and dreaded day. I will begin my depletion process on Sunday. So, there's lots of fun stuff coming up. I am feeling confident about my shape, with my waist having met the 29" goal last week and my bodyweight under 170. My calories are around 2500. And I seem to be maintaining my strength pretty well. Here's todays chest and shoulder workout:
flat dumbbell press: 30s-25; 45s-15; 65s-12; 85s-10; 105s-8; 120s-6
cable cross over: 60-14; 70-10; 80-6
incline dumbbell press: 70s-10,9,8
flat dumbbell fly: 35s-12; 45s-10
super-set with dips: 8,8
machine shoulder press: 100-12; 120-8,6
super-set with face-pulls: 100-12; 120-12,12 + incline rear lateral raise: 35s-8
seated lateral raise: 20s-15; 25s-12; 30s-10; 40s-9
Tuesday, May 17, 2016
Tue., 5/17/16, Diet Update
Verse of the day: The LORD is my Shepherd; I shall not want. -Ps 23:1
I'm on point.. Just letting you know.. I'm very happy with my conditioning and the progression of this, really experimental, 12 week prep. My 4 day split is working great with the progression of 1st just 4 days, then 5 and now 6 days per week. The body has adapted nicely.
The diet is the diet. I am 2 1/2 weeks from contest day, so I just want a stinking cheeseburger. Deprivation is deprivation, and the point I have to get my body to in order to see the shreds is NOT pleasant. Here's what I've been eating:
meal#1: 2 eggs; 3/4c whites; 1c oatmeal
(post workout) meal#2: 45g whey protein; 5g glutamine; 8oz sweet potato
meal#3: 5oz chicken breast; broccoli
meal#4: 4oz ground turkey; peas; 1/2c oatmeal
meal#5: 4oz chicken breast; spinach; small apple
meal#6: 5oz chicken breast; spinach; 8oz sweet potato
meal#7: 4oz chicken breast
I'm on point.. Just letting you know.. I'm very happy with my conditioning and the progression of this, really experimental, 12 week prep. My 4 day split is working great with the progression of 1st just 4 days, then 5 and now 6 days per week. The body has adapted nicely.
The diet is the diet. I am 2 1/2 weeks from contest day, so I just want a stinking cheeseburger. Deprivation is deprivation, and the point I have to get my body to in order to see the shreds is NOT pleasant. Here's what I've been eating:
meal#1: 2 eggs; 3/4c whites; 1c oatmeal
(post workout) meal#2: 45g whey protein; 5g glutamine; 8oz sweet potato
meal#3: 5oz chicken breast; broccoli
meal#4: 4oz ground turkey; peas; 1/2c oatmeal
meal#5: 4oz chicken breast; spinach; small apple
meal#6: 5oz chicken breast; spinach; 8oz sweet potato
meal#7: 4oz chicken breast
Monday, May 9, 2016
Mon., 5/09/16, legs
Verse of the day: Unless the LORD builds the house, they that build it labor in vain. -Ps 127:1a
I have officially entered the 3rd stage of my contest prep. Now I am training with weights, posing for 20 minutes and doing at least 20 minutes of cardio 6 days per week. My training split is still the same:
Day #1: chest and delts
Day #2: back and traps
Day #3: bi's and tri's
Day #4: legs
I rotate so 2 groups are done twice and the next week the other 2 are done twice. This seems to be working fairly well.
Today was the "favorite": Legs. It was a great workout. I've not been impressing myself with the numbers, but at 170 pounds that's to be expected. Here's today's leg workout:
squat: 45-15; 95-15; 135-15; 225-15; 275-12; 315-10; 365-5
leg press: 360-20; 540-12; 720-6
reverse lunge: 135-10
alternate forward lunge: 90-12
leg extension: 80-15
seated leg curl: 60-20; 90-15; 120-12; 150-6
super-set with hyper extension: 20,20,12
seated calf raise: 100-20; 155-20; 210-10
calf press: 360-20; 450-17; 540-10
Immediately followed by a whey protein isolate shake with a little glutamine and 20 minutes of posing and 20 minute walk.
I have officially entered the 3rd stage of my contest prep. Now I am training with weights, posing for 20 minutes and doing at least 20 minutes of cardio 6 days per week. My training split is still the same:
Day #1: chest and delts
Day #2: back and traps
Day #3: bi's and tri's
Day #4: legs
I rotate so 2 groups are done twice and the next week the other 2 are done twice. This seems to be working fairly well.
Today was the "favorite": Legs. It was a great workout. I've not been impressing myself with the numbers, but at 170 pounds that's to be expected. Here's today's leg workout:
squat: 45-15; 95-15; 135-15; 225-15; 275-12; 315-10; 365-5
leg press: 360-20; 540-12; 720-6
reverse lunge: 135-10
alternate forward lunge: 90-12
leg extension: 80-15
seated leg curl: 60-20; 90-15; 120-12; 150-6
super-set with hyper extension: 20,20,12
seated calf raise: 100-20; 155-20; 210-10
calf press: 360-20; 450-17; 540-10
Immediately followed by a whey protein isolate shake with a little glutamine and 20 minutes of posing and 20 minute walk.
Thursday, April 28, 2016
Thur., 4/28/16, Split Update
Verse of the day: Like a muddied spring or a polluted well is a righteous man who gives way to the wicked. -Proverbs 25:26
It's coming right along. The progress is right on point. This week I am taking the weight training from 4 days to 5 days. The split is the same (day#1 chest/delt; day#2 arms; day#3 legs; day #4 back.) But each muscle will be trained slightly more often with the added day. So I will train Monday, Tuesday, Wednesday- take off Thursday- train Friday, Saturday- take off Sunday- rotating the workouts accordingly. Let's see what happens!
I'm currently about 1/2" on the waist away from where I want to be... With 5 weeks from Saturday- easy weight!!
It's coming right along. The progress is right on point. This week I am taking the weight training from 4 days to 5 days. The split is the same (day#1 chest/delt; day#2 arms; day#3 legs; day #4 back.) But each muscle will be trained slightly more often with the added day. So I will train Monday, Tuesday, Wednesday- take off Thursday- train Friday, Saturday- take off Sunday- rotating the workouts accordingly. Let's see what happens!
I'm currently about 1/2" on the waist away from where I want to be... With 5 weeks from Saturday- easy weight!!
Friday, April 8, 2016
Fri., 4/8/16, 8 Weeks Out
Verse of the day: with long life will I satisfy him, and show him my salvation. -Ps 91:16
Since I last posted, I have gone from pt at a gym to opening my own studio/gym called Physique Transformation- Levi's House of Pain; I found out that my wife and I are pregnant with our 3rd son; and I have begun preparing for the wnbf pro America this year... Needless to say I've been busy.
My game plan after my last contest (2014 wnbf world champ) was to do take off 2015, to recover and build, after having way overtrained in 2014, and hit the 2016 worlds.. But in light of having a brand newborn at the start of my prep, we decided to change plans. So here we go...
I have taken a VERY different approach to the whole offseason, and this prep, than I have in the past. I usually get much heavier in the offseason, getting up to 195. This year I stayed around 180. Normally I would allow 16 weeks (last year I did 19) to get down to stage weight (166-168). So this time, starting at 175 with my waist 2" smaller than usual start size, I'm allowing 12 weeks. My usual precontest training routine is a 5 day split training 6 days per week with weights; cardio 20 minutes, 6 days per week; 20 minutes posing 5 days per week. This time around it's a 4 day split training 4 days per week with weights (arranging the off-days so that there is not 2 in a row); 20 minutes cardio, 5-6 days per week; 15-20 minutes posing 4-5 days per week. My goal hear is optimal recovery, health and muscle retention. Another difference is the diet: Before, I ate much less fat getting ready for a show. Now, I'm eating 70-100g fat per day, pulling the calories from both carb and protein.
So, at 8 weeks out, I am in better shape than I have ever been at this point in prep. Let's see what happens.....
Since I last posted, I have gone from pt at a gym to opening my own studio/gym called Physique Transformation- Levi's House of Pain; I found out that my wife and I are pregnant with our 3rd son; and I have begun preparing for the wnbf pro America this year... Needless to say I've been busy.
My game plan after my last contest (2014 wnbf world champ) was to do take off 2015, to recover and build, after having way overtrained in 2014, and hit the 2016 worlds.. But in light of having a brand newborn at the start of my prep, we decided to change plans. So here we go...
I have taken a VERY different approach to the whole offseason, and this prep, than I have in the past. I usually get much heavier in the offseason, getting up to 195. This year I stayed around 180. Normally I would allow 16 weeks (last year I did 19) to get down to stage weight (166-168). So this time, starting at 175 with my waist 2" smaller than usual start size, I'm allowing 12 weeks. My usual precontest training routine is a 5 day split training 6 days per week with weights; cardio 20 minutes, 6 days per week; 20 minutes posing 5 days per week. This time around it's a 4 day split training 4 days per week with weights (arranging the off-days so that there is not 2 in a row); 20 minutes cardio, 5-6 days per week; 15-20 minutes posing 4-5 days per week. My goal hear is optimal recovery, health and muscle retention. Another difference is the diet: Before, I ate much less fat getting ready for a show. Now, I'm eating 70-100g fat per day, pulling the calories from both carb and protein.
So, at 8 weeks out, I am in better shape than I have ever been at this point in prep. Let's see what happens.....
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