Thursday and Friday Workouts
I did not write Tuesday’s Leg Workout, but I know we Squats, Unilateral Leg Press, York Squat Machine, Calf Raises (seated and standing), leg extensions, leg curls, hyperextensions and hill sprints…that’s all I can remember
Thursday 8/30
Chest & Arms + extra delts
Incline Barbell Press (1 giant triple drop set to failure)
D-Bell Flys on Ball
EZ Bar Curls
Giant Set: Hammer Curls (d-bells), Push-ups w/ feet elevated, Bench Dips
Hammer Strength Decline w/ Band Tension
Superset: Cable Flys w/ Tricep Pushdown
Lateral Raises
BFR: Tricep Pushdown
Friday 8/31
Legs & Back
Giant Set: Unilateral H-Squat, HS Kneeling Leg Curl, HS Horizontal Calf Raise
Superset: Abductor & Adductor
Traps Bar Deads: triple drop set on last set
Superset: Underhand Pull-Downs w/ Smith Machine Split Squats
Superset: Standing Calf Raises w/ Pull-ups
Superset: Glute/Ham Raise w/ Seated Calf Raises
Prowler
Monday’s Workout 8/27/12
Monday 8/27/12
Back, Traps, Rear Delts, Biceps
Wide Grip Pronated Seated Cable Row
Close Grip Pull Downs
Alt D-Bell Curls
Cable Pullovers
Underhand Pull-ups
Superset: Reverse Cable Flys w/ Rope Pull Down
D-Bell Shrugs
Precor Preacher Curl
Cable Low Row
Blood Flow Restriction (Biceps): EZ Bar Curls
Sunday Morning Workout
Thought I’d share what I did for my 7am Sunday workout this morning.
The Sunday workout focuses on Delts & Triceps, while throwing in extra work for Calves and Chest
Hammer Strength Shoulder Press using Band Tension (5 or 6 sets…don’t remember)
Giant Set: Lateral Cable Raises, Tricep Pushdowns, Standing Calf Raises
Overhead D-Bell Press
Decline Skull Crushers
Superset Alternate Front Cable Raises w/ Cable Upright Rows
Superset Dips w/ Push-ups (feet elevated)
Blood Flow Restriction for tricep: Tricep Rope Pushdown
Superset Seated Calf Raises w/ Close grip Chest press on Precor Chest Press Machine
Friday Workout 8/24/12 Legs & Back
Great 2 hour Legs & Back workout today
Superset: Abductor & Adductor
Superset: Lat Pull Downs (close and wide grip) w/ Cable (glute) kickbacks
Giant Set: SLDL, Seated Calf Raises, Glute/Ham Raises
Giant Set: Bear Squat, Pull-ups, Standing Calf Raises
Superset: HS DY Row w/ HS Kneeling Leg Curl
Finished with 5 sets of Prowler
Food Prep and Simple Meal Ideas
I wanted to share a simple meal idea with everyone…this is what I eat for my 2nd and 3rd meal of the day
5oz Baked Chicken Breast, 6oz Broccoli, 30g Guacamole (from avocado), flavored with Mrs. Dash Southwest Chipotle, Frank’s Red Hot, Spicy Brown mustard and ground black pepper…easy to prep, tastes delicious!
The meal has about 50g protein, 11g carbs (6 of which are fiber) and 6.5g fat
I also add 5oz sweet potato to my second meal which is directly after my morning hit cardio…this adds about 30g carbs (4 of which are fiber)
The sweet potatoes are just diced up, I add some Saigon Cinnamon and bake them
This is how I prep my chicken ahead of time…I cook 8-12 packages at a time…aluminum foil on the pans and I bake it at 350 degrees for about 40 minutes
threw some Mrs Dash on there
Prep your meals ahead of time and you can’t go wrong
Today’s Leg Workout
Sitting at my kitchen table eating my post-workout special: Oatmeal with pumpkin puree, saigon cinnamon, splenda, nutmeg, ground cloves and whey isolate…Damn Good!
Here was today’s workout:
Barbell Squats: 5 regular Sets + 4 pause sets (drop on the last set) superset with Calf Raises on Leg Press & Seated Calf Raises
Giant Set: H-Squat w/ Band Tension, Prone Leg Curls, Leg Extension
Superset: York Squat Machine w/ Standing Calf Raise
Superset: Hyperextension (Barbell across back) w/ Standing Calf Raises
Blood Flow Restriction Superset: Leg Extension w/ Leg Curls
10 Hill sprints in my front yard
Traveling
I’ve had people ask me before what I do when I travel in terms of food. The answer is simple: I take everything with me, keep the same meal structure and eat the same exact stuff as when i’m home…just requires some prep.
I went to the beach for a couple days this past weekend, got a place with a kitchen and took all my food and supplements with me
Last year when I traveled 3 times to compete I obviously had to take all my stuff with me
Hotel pics from 2010 (staying in NJ for WNBF Universe in NYC)
NO EXCUSES!!!
Today’s Leg Workout 8/14/12
Solid Leg Workout today
Squats: 2 warm-up sets, then 5 sets of 12 reps with 315, ending with a double drop set on the 5th set
Giant Sets: Unilateral H-Squat, HS Kneeling Leg Curl, HS Calf Raises (5 sets)
Giant Sets: Leg Extension, Prone Leg Curl, HS Calf Raises (5 sets)
Superset York Squat Machine w/ Standing Calf Raise (4 sets)
Weighted Hyperextension: 3 x 12 with barbell across back
10 Hill Sprints
Videos showing use of Band Tension During Leg Workout
I have mentioned a couple times that i’ve been incorporating Band tension into my workouts, so here are a few videos from today’s workout demonstrating use of band tensions with 3 different leg exercises:
Friday 8/3/12 Workout
Today kept it simple
Trap bar Deadlifts: 10 sets of 10 w/ 405 lbs
10 sets of Standing Calf Raises supersetted w/ 10 sets of pull-ups (varying grips)
10 sets of Prowler
6 Hill Sprints in my front yard
Doesn’t look that bad written down, but it was a good one
Chest & Arms
Inspired by all the reading i’ve been doing about Navy Seal training (currently reading The Warrior Elite by Dick Couch) I decided we needed to step it up today revert to some old-school methods of building a bigger chest: LOTS OF PUSH-UPS!!!
Over the course of a 100 minute Chest & Arm workout I did 559 push-ups with my feet elevated on a bench
Started the workout off with a quadruple drop set on incline smith machine
then 120 push-ups w/ feet elevated
followed by 4 sets D-Bell Flys on the swiss ball
then 120 push-ups w/ feet elevated
followed by numerous sets of Alt D-Bell Curls, with the last set being a triple drop set
then 100 push-ups w/ feet elevated
followed by Cable Flys supersetted with Dips (4 sets each)
then 117 push-ups w/ feet elevated
followed by lying cable curls supersetted w/ Tricep Rope pushdowns (5 sets)
Decline skull crushers (3 sets)
then 102 push-ups w/ feet elevated
