Sunday Morning 7am workout
Sunday 9/2/12
Shoulders & Triceps + Extra Chest & Calves
Overhead D-Bell Press
Incline Skull Crushers
Superset: One Arm Lateral Cable Raises (double drop on last set) w/ Standing Calf Raises
Hammer Strength Shoulder Press
Tricep Pushdown (triple drop on last set)
Superset: Alternate Front D-Bell Raises w/ Push-ups (feet elevated on bench)
Superset: Dips w/ Lateral Raises
BFR: Tricep Rope Pushdown
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
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
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
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
Update
Well, it’s been forever since I posted anything on here so I figured i’d share some things that i’m doing.
First off, had a killer leg workout today:
Started with leg press: 2plates x10,4platesx20,6platesx30, 8platesx40,10platesx50, 12plates x 60
that seemed to get some blood in my legs…then onto squats: 6 sets total, 2 regular, 4 pause sets
then supersetted prone leg curl with calf raises
then supersetted H-Squat: 6plates + 350 lbs band tension, focus on eccentric
then supersetted leg ext with calf raises (seated and HS horizontal)
then supersetted seated leg curl with calf raises (seated and HS horizontal)
then supersetted Weighted Hyperextensions with Barbell Step-ups
finished the workout off with 10 hill sprints
Last week I had a great chest & arm workout which started with a mega drop set on incline d-bell press: 100′s x max down to 80′s down to 60′s down to 40′s
then a huge drop set on alt d-bell curls starting with the 75′s
then 100 reps of 100 per side on cable flys
182 push-ups with feet elevated
lying cable curls
around 140 dips
tricep pushdown 100 lbs x 100 reps
band resistance on hammer strength
some other stuff for arms…can’t remember what all we did
So my good friend Brian Whitacre attended Layne N orton’s Camp as a presenter…came back with a lot of valuable info that has made both us rethink parts of our approach.
Part of this has to do with the approach to cardio. In short, whereas I was doing a good amount of steady state cardio on both the elliptical and treadmill, I am shifting towards intervals on both the bike and stepmill. HIIT cardio which offers greater intensity, resistance and elevates the heart rate far faster, more closely mimics the type of conditioning and range of motion in resistance training. It conditions the muscles for recruitment of fast twitch rather than slow twitch fibers and appears to be more muscle sparing. The studies presented showed a significant difference in preservation of strength, lean mass and power capacity in favor of cardio done interval style with intensity and higher resistance. Cycling also seems to be favorable over other forms of steady state cardio for preservation of strength and size.
So far, i’m liking the change.
I should add that I have always been an advocate of HIIT cardio, but I never incorporated it more than twice a week (not including my post leg workout sprints and prowler)…I am now moving towards all cardio being a form of HIIT
One of the other key points, was the benefits of HMB as a supplement for preservation of strength and lean mass, especially under conditions of caloric deficit.
I will try to post the link to some of the studies referenced.
The only other new thing i’ve played around with this off-season to shock the muscle in a different way is the introduction of band tension. I purchased 3 sets of bands (a pair of 65′s, 100′s and 175′s) I have used these with quite a few different exercises, but really like focus on eccentric stress to produce greater muscle damage on squats and hammer strength pressing movements…I have used them on about any exercise I possibly can.
Well, that about wraps it up for now. If anyone has questions, fire away
5/22 Legs
Barbell Pause Squats: 315×5,365×5,385×5,405×4
Regular Squats: 315×15,225×20
Hack Squats: 2plx10,4plx10,6plx10,8plx10,8plx10,6plx20
Prone Leg Curl: 190×10,190×7,175×8,160×10
Calf Raises on BM Leg Press: Stack x 20,15,15,15,12
Leg Extension: 250×15,12,12
Prowler:16pl,12pl,12pl
Hyperextension w/ Barbell: 12,12
5/21 Shoulders & Back
Medium Grip Pull Downs: 160×12,200×12,240×12,280×12,300×8 drop:240×15>200×8>160×8
Standing Barbell Military Press: 110×12,130×12,150×5,130×8,110×12
T-Bar Rows:4plx12,5plx12,6plx7,6plx6 drop:5plx12>4plx8>3plx8
Overhead D-Bell Press: 80′sx17,12,7
Underhand Pull Downs: 220×12,250×10,260×8,260×6,220×10
One Arm Lateral Cable Raises: 60×12,70×8,60×12 drop: 60×12>50×10>40×10
Precor Rear Delt: 175×12,190×8,190×8,175×10
Cable Upright Rows: 150×12,180×12,200×8 drop: 160×12>120×10>90×10
Tricep Rope Pushdown: 75 x 20,16 drop: 75×15>60×8>45×10>30×12
Alt D-Bell Curls: 65′s x7,6 drop: 60′s x6>45′sx5>30′sx6
dips: 30
Off-Season Update
Well, it’s time for another off-season update. I’ve been following my old faithful 4 day split:
Monday: Shoulders & Back + occlusion for triceps & biceps
Tuesday: Quads, Hamstrings, Calves + occlusion for quads and hamstrings
Thursday: Chest, Triceps & Biceps + occlusion for triceps & biceps
Friday: Backs (upper and lower), Hamstrings, Glutes, Calves
While i’m only doing weight training 4 days a week, i’ve been doing cardio up to 6-7 days a week (30 minutes at a time) + throwing abs/core in 3-4 days per week outside my main workouts. Now that spring is upon us, the outdoor work begins…fired up the lawnmower this weekend (rain prevented me from finishing my task) + did some weeding
In the last couple of months, I feel that training has been going quite well and i’ve been firing on all cylinders. Been weighing around 218-220 lbs in the morning. I have implemented a couple of things in the last few weeks to shock my body into growth. The first is 100 rep totals on exercises. Do your warm-ups sets and choose a weight to do all your sets with…continue doing sets until you hit 100 reps total.
a few weeks ago, I did this on incline D-bell press for chest with the 100 lb d-bells…last week on my tuesday leg workout I did it on squats w/ 315 lbs…then later in the week did 100 reps on SLDL with 315. You take the equivalent volume of GVT and add the element of time (performing the same number of reps in as few sets as possible). We had another chest workout where we did 100 reps w/ 3 plates per side on HS Chest Press and then 100 reps w/ 100 lbs per side on cable flys…BTW, if you get to 100 but your workout partner hasn’t yet, you keep going until he/she finished, so sometimes you end up doing more than 100…i think i ended up doing 120 reps on seated lateral d-bell raises with the 30′s on a shoulder workout.
In addition to the 100′s (which we don’t do every workout), i have also added the occlusion training for triceps, biceps, quads and hamstrings back in the last 3 weeks…I always feel I get a nice response in terms of strength and muscle fullness when I perform occlusion training.
The Fitness Challenge to raise money for the humane society is coming up on April 21st:
http://teamanimal.net/fitnesschallenge/
the last time I promoted this event, I did trap bar deadlifts with 405 lbs:
http://www.youtube.com/watch?v=Hafd5IPs1xk
and 850 lb tire flip:
http://www.youtube.com/watch?v=XJhdl33perA
with the event right around the corner, i’ve had to decide what i’ll do to raise money this year. Friday, I finally had a decent show of strength on Trap bar deads friday at 500 lbs, so i’m considering doing this:
http://www.youtube.com/watch?v=FDUG7t5P39w
I will likely also do Barbell Pause Squats w/ 315 lbs:
http://www.youtube.com/watch?v=a_Cn95yyMvw
So those are my numbers to beat.
Friday I had the opportunity to use a Prowler…Been itching to use this thing for awhile now…F***ing awesome!!! Absolutely Brutal!!! This was exhausting (done after 4 heavy sets of deads)
http://www.youtube.com/watch?v=4zzdmipiKn4
I will definitely be incorporating this tool in my training on friday’s on a regular basis…great for conditioning
That’s about all there is to report at this point.
Tuesday’s Leg Workout
Had a pretty solid leg workout tuesday
4 sets Unilateral Leg Press
a bunch of sets standing calf raises (not sure how many)
5 or 6 sets of Prone Leg Curl, including a set of 175 x 15 and 205 x6
Barbell Pause Squats: 6 sets x 6 reps w/ 315 lbs, then 1 set regular squats: 225 lbs x 36 reps
4 sets of HS Horizontal Calf Raises supersetted with Seated Calf Raises
4 sets Leg Ext
not bad
Week 4 Off-Season update
I took a little hiatus from my blog last week, because I decided to take a break from logging my workouts. Last week the extended contest season caught up with me. I have had a number of bodily issues that I put up with and worked through during the latter portion of my prep…finally hit the breaking point. Last week I had to backoff considerably on the weight and not train to complete failure. I basically maintained the workout structure and split, but used reduced weight with increased tempo to facilitate blood flow without causing further damage. In the meantime i began seeking therapy. My shoulders have been extremely tight and problematic since prior to my second show back in October. I have tendonitus in the anterior delt attachments as well as the bicep tendon attachments and some impingement of the AC joint (worse in the left shoulder). This was becoming increasingly limiting. I have a lower abdominal strain on the right side (almost in the groin) which started several weeks before Worlds. It got so bad that i’ve had to avoid training abs/core directly…hoping it’s just a strain and not a tear. I also have had pain in my right knee that is symptomatic of a meniscus issue (my own diagnosis…I don’t bother with Doctors…I don’t need to waste my time or money having them tell me what I can figure out on my own). The issue started well before my first show of the season, but the beginning of last week, became so bad that I had a lot of trouble effectively training legs. Beyond that, my body was just feeling very tired and my muscles did not want to do anything.
After backing off for a week, reintroducing many of my supplements and beginning therapy this week (both massage therapy and acupuncture) i’m already feeling like i’m getting back up to speed. I had 2 solid workouts this week (today was an off day) and I have consistently done at least 30 minutes of cardio almost everyday since disappointing season end at Worlds.
Workouts from this week
Monday 12/5
Trap Bar Deads: 135×10,225×10,315×10,315×5,405×10,495×10,515×6,515×6,495×10,405×15
Leg Ext: 160×10,250×16,12
Barbell Pause Squats:315×6,6,6,6
HS Calf Raises: 10plx12,12plx10,12plx6,12plx6,10plx10,10plx10,10plx10,10plx10,10plx10,10plx10
Seated Calf Raises: 3plx20,4plx12,4plx12,3plx20
Glute/Ham Raise:15,12,12
10 Hill Sprints
Tuesday 12/6
Overhead D-Bell Press: 40′sx15,60′sx10,80′sx10,100′sx10,100′sx8,100′sx7,100′sx6,80′sx10
Underhand PullDowns:200×12,250×12,280×7,280×7,250×9,220×12
Incline Sm Press, 2plx10,4plx12,11,9
Seated Cable Row: 250×12,270×12,300×8,300×6,250×12
HS Decline: 2 sets, had to stop…too much shoulder pain
HS Front Mil Press: 4plx20,12,12
HS Hi Row:8plx10,8,6 6plx16
Push-ups:31,20,20
One Arm D-Bell Row: 170×10,10,10
I’m still pathetically weak, but at least my strength is improving
Friday 11/25 Off-Season Day 12
30 minutes AM cardio
afternoon:
Close Grip Pull-ups:12,9,8,8
D-Bell FLys on Ball: 50′sx15,75′sx15,100′sx7,100′sx6,75′sx12
One Arm Lateral Cable Raises: 50×15,60×12,60×12,50×15
Tricep Pushdown:75×12,100×22,120×9,120×7,100×12,75×25
Alt Front D-Bell Raises:40′sx15,50′sx8,50′sx6,40′sx15
Cable Curls:stack x 12,10,10,7
Reverse Cable FLys:100×10,100×8,80×15,80×12
Overhead Rope Ext:80×10,8,6, 60×15
Hammer D-Bell Curls:50′sx8,8,8,6
Close Grip Pull Downs:220×10,8,8,8
grippers: 3 sets
superset w/
push-ups:40,30,20
Thanksgiving Day Workout
Yesterday, Wednesday 11/23 (Day 10 off-season) I did a 30 minutes cardio session in the morning and then another 30 minute cardio session in the middle of the day
Thursday 11/24 Thanksgiving (Day 11 Off-Season)
Since it’s THANKSGIVING and it’s LEG DAY, i’m posting a picture of TURKEY LEGS!!!
7am Workout
Unilateral Leg Press:2plx15,4plx12,4plx12,6plx12,8plx8,8plx8,6plx12,4plx20
Front Squats:2plx10,4plx10,6plx10,8plx10,10plx10,10plx10,8plx16
superset w/
Standing Calf Raises on Bear Squat:8plx12,10plx12,12plx12,14plx7,14plx7,12plx12,12plx12,12plx12,12plx12,12plx12
HS Kneeling Leg Curl:105×10,115×8,125×6,105×10
superset w/
Leg Ext: 250×16,12,12,12
10 Hill Sprints
Day 9 Off-Season
Tuesday 11/22
25 minutes AM cardio + abs/core
Afternoon:
Overhead D-Bell Press:40′s15,60′sx12,80′sx12,100′sx6,100′sx5,80′sx9,60′sx12
Underhand Pull Downs: 180×12,220×12,250×9,270×6,250×8,220×10
Incline SM Press:2plx15,4plx12,9,8,6
Seated Cable Row:250×10,270×10,280×7,250×10,220×15
HS Decline:6plx12,10,8,8
HS Hi Row: 8plx8,7,7 6plx12
Push-ups with feet on swiss ball & hands on bosu: 30,20,20
One Arm D-Bell Row: 170×10,10,10
Precor Lateral Raise:100×16,12,10,8
Close Grip Chest Press: 175×10,8,8
Precor Shoulder Press: stack x 14
Very sore from yesterday, shoulders are extremely tight (have been for the past several weeks) and my strength has a long way to go to get back to where it was off-season
Off-Season Days 6,7,8
Saturday 11/19: 20 minutes am cardio + 4 mile in the afternoon
Sunday 11/20: 30 minutes am cardio
Monday: 11/21:
30 minutes am cardio
afternoon workout:
Trap Bar Deads:135×10,225×10,315×10,315×5,405×10,495×8,495×7,495×6,495×6,405×15
Barbell Pause Squats: 2 warm-ups, then 315×6,6,6,6
SM Split Squats: 2plx10,4plx10,10,10
HS Horizontal Calf Raises: 10plx15,12,11,10,10,10,10,10,10,10
Seated Calf Raises: 4plx12,10,10
Glute/Ham Raise: 15, w/ 25 lb plate x 6, 12
10 Hill Sprints
Day 5 Off-Season
25 minutes morning cardio
Afternoon:
Incline Cable Flys:60×15,100×15,120×10,140×4,120×9,100×15
superset w/ wide grip pronated pull-ups: 12,10,10,9,9,8
Seated Lateral D-Bell Raises:30′sx20,40′sx15,50′sx7,45′sx8,40′sx11,35′sx12,30′sx16,25′sx20
Tricep Rope Pushdown: 75×20,90×10,100×6,90×7,75×12,60×16,50×20
Alt Front Cable Raises:50×15,60×8,60×6,50×12
Alt D-Bell Curls:65′sx7,4 (shoulder issue),50′sx10
Precor Rear Delt (reverse pec deck):175×15,190×10,205×7,190×8,175×10
Decline Skull Crushers: 110×10,9,7,6
Hammer Cable Curls: 4 sets
Captains of Crusher grippers: 3 sets
superset w/ push-ups:50,30,30
15 minute post-workout cardio
Thursday 11/17 Day 4 Off-Season
30 minutes am cardio
Unilateral H-Squat:4plx10,4plx10,6plx10,8plx6,8plx5,6plx10
Bear Squat: 6plx10,10plx10,12plx10,14plx6,14plx6,12plx10
Prone Leg Curl: 190×8,190×7,190×6,175×8
Leg Ext:250×12,12,10,10
HS Horizontal Calf Raise:10plx12,12,12,10,10,10,10,10,10,10
10 Hill Sprints
11/15 Day 2 off-season
Morning: 15 min abs/core training + 30 min cardio
Afternoon workout:
Incline D-Bell Press: 50′sx12,75′sx12,100′sx12,10,8,7
Wide Grip Lat Pull Down: 160×12,220×12,260×12,280×10,260×12,240×16
HS Shoulder Press:2plx10,4plx10,6plx5,6plx4,4plx18
Underhand Seated Cable Row:240×12,270×10,300×7,300×6,240×12
HS Incline (slow descent>6 second eccentric):6plx7,5,5
Precor Lat Pull Down: 220×8,7,6,6
Dips: w/ 90 lb weighted vest x 10,7 bdywtx20
T-Bar Rows: 4plx12,5plx8,5plx8,4plx12
15 minutes cardio after workout
Day 1 Off-season
Today began a new journey in the relentless pursuit of improvement. Saturday completed my long 2 year journey back to the stage with the last of 3 shows for this year (32nd of my career) and the end of a 28 week contest prep. I’ll do a complete write-up about the show and the season in review after i’ve had a chance to get some feedback from the judges.
This morning I got up at 4:45am, had some whey isolate w/ water and did 25 minutes light intervals on my elliptical. I then had my preworkout meal and headed to the gym for an 8:30am workout with Day 1 of my new split. Time to work on improvements!
Barbell Pause Squats: 4 warm-up sets, then 315 x6,6,6,6,6
SLDL:135×10,225×10,315×12,335×10,355×10,375×10,315×15
Standing Calf Raises on Bear Squats:8plx10,10plx10,12plx10,14plx10,14plx6,14plx6,12plx10,12plx8,10plx12,10plx12,10plx12
Barbell Walking Lunges: 135 x 2 long sets
Hyperextension w/ Barbell: 10,10,10
Seated Calf Raises: 4plx10,10,10
10 Hill Sprints
I plan on doing some more cardio this afternoon
Last Week of Contest Prep
I won’t be logging my workout for my 28th and final week of contest prep, so instead i’ll just briefly lay out my plan for workouts.
This morning (Saturday…one week out) I did 30 minutes cardio first thing in the morning, then I trained Shoulders & Arms for an hour and did a 25 minutes posing session afterwards. Tomorrow (Sunday) is a non-training day…just 30 minutes of cardio in the morning. I don’t log my cardio on my blog, but i’ve been consistently doing 30 minutes every day. Weight has been holding nicely around 197-198 lbs.
The Week ahead:
Monday: morning cardio… afternoon workout>Legs…obviously not going to crush them, i’ll go about 75% and throw some hill sprints in at the end
Tuesday: morning cardio… afternoon workout>Back, Traps, Rear Delts (typical tuesday workout)
Wednesday: some light delts & chest + triceps and biceps…my shoulders have been tight lately…not recovering well, so after today i’m going going to hit them much…I want them to recover before I hit the stage on Saturday. The only chest and delt work I do on Wednesday will just be to get some blood in the muscles.
Thursday: i’ll leave early in the am for NJ (where i’m staying)…we’ll get to the hotel by mid-day/early afternoon. I will do some cardio as soon as I get there to loosen up…maybe a few light exercises in the hotel fitness room and some stretching.
Friday: i’ll mostly take it easy, but will do some walking around + some light cardio in the hotel fitness room…second half of the day i’ll rest up.
Only 7 days left!
