Posing practice

/ Posted 06.29.2007

I’m about to leave the gym to head out to San Antonio for the the NPC South Texas Championships.  I was lucky today!  I had a totally full schedule of personal training from 6am until 2pm, but several clients cancelled giving me time to get some things done….including this blog entry.  One of my clients today was 2007 Texas Shredder Classic Masters Champion, Don Strickland.  Don has been coming to me for one-on-one posing work, so I get to practice my posing as well.  Don is preparing for the NGA Southern States which will be held in Galveston on July 13th and 14th.  Don is in just his second year of competition and is improving rapidly.  I think he will do very well at his show!  I welcomed the chance to get a pump going and pose.  We went through the mandatories 6 times.  I was feeling pretty beat after that, but I’m looking good.  I’m very excited about the show tomorrow!  I will post the results as soon as I get to a computer on Sunday.

Filed Under: Contest Prep

Solo Workout

/ Posted 06.28.2007

As much as I enjoy training with my friends, today I was really pressed for time and everyone was busy. So, I had to suck it and hit the weights solo. It was pretty intense though, because I didn’t talk to anyone and my rest periods were considerably shorter. I got a terrific pump in my shoulders and arms, I was able to get my workout done more quickly. I’m kinda sore right now after training my whole body in just 4 (consecutive) days, but otherwise I’m feeling strong and looking pretty good. Here’s a look at today’s workout:

Overhead DB press 8 sets 10-15 reps

Lateral raises 4 sets 10-12 reps

Rear Delt machine flys 6 sets 10-12 reps

Tricep pressdowns 4 sets 10-12 reps

Seated DB tricep extension 4 sets 15-20 reps

Seated DB curl 4 sets 6-12 reps

Cable curls 4 sets 10-12 reps

I have some problems, and I have some aches and pains, but today things were put back into perspective for me. I went to visit my friend, Philip, who is in the rehab hospital. Philip suffered a severe neck injury on March 7th and spent weeks and weeks in ICU. At this point he’s pretty much paralyzed, but is starting to regain some feeling and movement in his arms and legs. He wanted me to come by because he wants me to train him when he gets out of rehab and physical therapy. Now that’s optimism in the face of adversity! He was in good spirits and I know he’s going to walk again! It was very inspiring!

Filed Under: Arms, Shoulders

Back and posing with David

/ Posted 06.27.2007

Dave Goodin and David Nall

Today both Abby and Brenda were unavailable for training. Lucky for me, David Nall was looking for a partner for a back workout and some posing practice. We got together at Hyde Park Gym in the early afternoon and got a fantastic workout!

Partial Deadlifts (in the power rack from the knees up) 6 sets 12-15 reps

Lat pulldowns 4 sets 8-12 reps

Seated cable rows 4 sets 10-12 reps

High pulley rows 4 sets 8-10 reps

Following our back workout we went through several rounds of mandatory poses and took photos of each other. The pics didn’t come out that great but here they are.

After looking at the pics we both agreed that the flash washed out a lot of definition. I’ll be competing in the NPC South Texas this weekend so I should come back with some better photos on Sunday. Since my main goal is the Team Universe in two and half weeks, I’m treating this week more like a normal training week than a contest week. I’d love to win the South Texas, but my focus is on being perfectly peaked for the Team U. I just now took my bodyfat on the skindex and came out 2.5%, so I’m right on track!!!

Filed Under: Back, Contest Prep, Photos

Tag-teamed by Brenda and Abby on chest

/ Posted 06.26.2007

Today was a bit unusual to say the least.  I was feeling really tired because I started watching Apocalypto last night (a little too late).  I kept getting interrupted and had to pause it, since I didn’t want to miss reading any of the subtitles.  Well, I got hooked and couldn’t stop watching until it was over…about 12:30am.  I had to get up at 5am to meet my first client at the gym at 6.  So, I was tired!!!

Abby’s car got hit on her way to the gym, so she didn’t think she was going to make it.  I was running a little late, and Brenda was doing cardio when I got there.  Well, Brenda and I got through a great bench press routine to start the chest workout.  Abby made it in about the time we started on incline.  By the time we finished inclines Abby was ready to start.  Brenda got a call and had to leave immediately to pick up her sister who was ill.  So, I jumped in on extra sets of incline presses with Abby.  Abby and I finished up with flys on the pec machine, and then a few supersets of hanging knee raises and pulley ab curls.  It turned out to be a fantastic chest workout….just a little out of the ordinary.

By the way, if you missed Abby’s Hardbody layout in the June issue of Ironman, you’ll have another opportunity to check her out in the August issue.  She’s got a great Bill Dobbins photo in the Hardbody section and a couple great shots by Mike Neveux on the Reader’s Write page.

Here’s today’s chest workout (my sets and reps)

Bench Press 5 sets 10-18 reps

Incline Press 6 sets 8-12 reps

Pec fly machine 4 sets 12-15 reps

Hanging knee raises supersetted with rope pulley crunches 3 supersets 12-15 reps.

This morning I weighed 171 lbs stripped down.  Skindex says 2.7% bodyfat.

Filed Under: Chest

Leg training with Abby and Brenda

/ Posted 06.25.2007

Today I got to workout with both Brenda and Abby Marie.  I’m sure that I’m the envy of every guy in the gym when I get to train with both of them at the same time!  It’s always a great time and a fantastic workout with these gorgeous gals.  Anyway, today was serious leg training…well, every leg workout is serious leg training!  Today we really blasted’em!  I had to use the handrail to make it upstairs to my home office to get this blog in.  I’m sure I will be plenty sore tomorrow!  Here’s today’s leg workout:

Leg Press  7 sets 20-25 reps

Squats (below parallel) 5 sets 5-15 reps (I usually keep these around 10-12 reps, but my heaviest set was a bit too heavy.  So, I had to redeem myself with a higher rep finishing set.)

Leg curls supersetted with leg extensions  5 supersets 10-12 reps.

Filed Under: Legs

Posing Practice with David Nall

/ Posted 06.25.2007

I met up with David and Brenda today at Hyde Park Gym for some posing practice.  Brenda didn’t do any posing and didn’t say why.  But, she was more than willing to put David and I through 6 rounds of mandatory poses.  I got to the gym a little earlier than I expected and was able to get a good pump before we started posing.  I feel like I’m right on track.  I still need to get a bit tighter in the shoulders, triceps and lower back, but I’m very close.  I have striations everywhere….just not quite as crisp as I want in the areas I mentioned. 

David is preparing for the INBF Central Texas Cup here in Austin on July 14th.  He’s looking better and better.  He had a great off season and is considerably heavier than last year, and will be in even better condition this year. 

It always helps to pose with someone else.  It gets the competitive juices following and I flex everything harder.  It was a really good posing session.

Filed Under: Contest Prep

Brenda and I at the NPC Lackland Classic

/ Posted 06.25.2007

Dave and Brenda at the NPC Lackland Classic. November 2006

Dave Goodin and Brenda Mikalajunas

Filed Under: Contest, Photos

June 22 Arms with Brenda

/ Posted 06.25.2007

Today Brenda and I teamed up again for arm training. Abby Marie is off competing in the Bikini/Fitness America Universe today and tomorrow and we miss her smile and energy! (things looked good for her at prejudging)We like to do 2 exercises for triceps and 2 for biceps. My elbows are still sore so I kept my weights a little light and reps high, which gave me a searing burn in the muscles!Seated DB tricep extension 6 set 20-25 reps

Tricep pressdowns 4 sets 12-15 reps

Seated DB curls 5 sets 10-12 reps

Straight bar cable curls 4 set 10-12 reps

First thing this morning I was 170.5 stripped down and 2.7% bodyfat on the skindex. Getting close!

Filed Under: Arms

June 21 Shoulder workout w/ Brenda Mik

/ Posted 06.24.2007

Today I got to train shoulder with my gorgeous friend, Brenda. My preference is to train shoulders and arms in the same workout, but Brenda (and Abby) like to have a separate day for shoulders. It was a good choice as my elbows were still pretty sore from doing chest and triceps together on Monday.

Brenda and I are both competing in the NPC South Texas Championships on June 30th, so we are both a little tired from the dieting and cardio, but we manage to pick each other up and have a great workout.

Seated DB presses 6 sets 10-12 reps

DB lateral raises 4 sets 12-15 reps

Rear Delt flys on machine 4 sets 12-15 reps

Filed Under: Shoulders

Abby Marie Back Workout

/ Posted 06.19.2007

Today I got to train with superstar Abby Marie again. She was full of energy today and the workout was a lot of fun. For my back workout I like to start with a deadlifting movement (unless my lower back is really sore) so that I can use as much weight as possible. Here’s the back workout for the day:
Partial Deadlifts (in the rack, from just below the knees) 5 sets 15 reps
Wide grip lat pulldown 4 sets 10-12 reps
Seated Cable row 4 sets 12-15 reps
High pulley row 4 sets 12-15 reps
Abby is competing in the Fitness and Bikini America Universe this week, so with fully pumped backs we took turns working on our posing.

Filed Under: Back