2 workouts today!

/ Posted 11.29.2007

Why would I do 2 workouts in one day….in the off-season? I got to train with 2 hot women, that’s why!!!

m_8808152611c9ce498c08c01e08c7f85e.jpgMy morning workout was with fitness model/physicians assistant, Cody Bentsen. If you have never seen Cody, check out the full page photo in the current issue of Planet Muscle. Or go to my myspace page (www.myspace.com/davegoodin) and click her link on my top friends list. Today was the first time Cody and I have met in person. She’s not only gorgeous, she works out super-hard and loves to watch football! She’s one of those people who is full of energy and was alot of fun to train with. Although training shoulders this morning was out of my normal rotation, I couldn’t pass up the opportunity. We had a great workout!

m_2a122b755dace839d4b65ee9dad59b67.jpgMy second workout was with my beautiful friend Brenda. She’s already fired up about competing next year. She’s had very few workouts in the last 3 weeks because she’s been traveling so much. I think the break was good for her. She’s rejuvenated and very excited about her training again. She’s extremely sore from our workouts this week, but “loving it”.

Shoulder workout

Seated DB Press 7 sets 10-12 reps

Lateral Raises 5 sets 15 reps

Rear Delt machine flys 5 sets 15 reps

Back workout

Partial Deadlift 5 sets 12-15 reps

Lat pulldown 4 sets 10-12 reps

Seated Cable Row 4 sets 10-12 reps

Hammer Strength Incline Row 4 sets 10-12 reps

Filed Under: Back, Shoulders

Leg Workout

/ Posted 11.28.2007

Yesterday Brenda and I met up at Gold’s North for a leg workout.  I was a little worried about it because, for some reason, my repaired hamstring tendon got really sore and tight monday evening, and the semitendinosus and semimembranosus both got really tight….like in a state of semi-spasm.  But, yesterday the muscles had relaxed although the tendon was still a little sore.  I got to the gym a little early to give myself some time to get warmed up before Brenda arrived.  I did a few sets on the horizontal squat machine and a couple sets on the leg press.  I was doing some light leg presses when Brenda got there, so we went ahead and did leg presses first.  It was kinda painful but I was able to crank out 30 reps with 540 lbs.  Last week I was only able to do 20 with that weight.  I wasn’t feeling very confident about the squats, but was still able to work up to 225 lbs. for 10 reps below parallel.  Getting to workout with Brenda two days in a row, plus performing that well on the squats and leg presses put me in a really good mood for the rest of the day!

Leg Press  7 sets  20-30 reps

Squats 4 sets 10 reps

Seated leg curls 4 sets 12 reps

Leg extensions 4 sets 12-15 reps

Yesterday evening I had dinner with my buddy Ken O’Neill.  Ken is someone whose wisdom I value and I wanted to talk to him about some decisions I needed to make concerning the 2008 Texas Shredder Classic.  We had some great Mexican food and spent about 2 hours discussing the contest, my personal bodybuilding goals, my vision for the future drug-free bodybuilding, and a wide variety of other Iron game topics.  The only thing that topped the conversation was a young waitress interrupting our conversation to tell me that she and her co-workers thought I was “sexy as hell” and wanted to know how old I am. …..as if I need an ego boost :)

Filed Under: Legs

My last few workouts

/ Posted 11.26.2007

Last week I had a fantastic chest workout on Tuesday. My chest was so freakin’ sore Wed, Thurs and Friday! And, my legs were sore the whole week from my leg workout last Monday. I took Wednesday off of training because I was so sore, and my personal training schedule was so packed, plus Wednesday is not usually a training day for me anyway. I considered working out Thursday morning before heading over to my parents house for Thanksgiving dinner, but I’ve been so sleep deprived lately that I couldn’t drag my sore body out of bed in time. I ate a little of everything at dinner, but not too much of anything. That’s been my Thanksgiving eating strategy for a number of years now, so I don’t end up gaining much, if any, weight.   Both of my daughters were here for Thanksgiving and we had a great Thanksgiving Day with the rest of my family.

Friday Back Workout:

Partial Deadlifts 6 sets 10-15 reps

Lat Pulldowns 3 sets 6-8 reps

Close Grip Iso lateral pulldowns 3 sets 8-12 reps

Seated Row 4 sets 6-10 reps

Vertical Traction Machine 4 sets 6-8 reps

Saturday Shoulder and Arms Workout:

My shoulders were sore and stiff, so I did some light machine work first.

Shoulder Press Machine 4 sets 10 reps

Techno Upperback (it’s mostly rear delts) 5 sets 10-12 reps

Seated DB Press 4 sets 8-12 reps

DB Lateral Raise 3 sets 10-12 reps

Rear Delt Machine Fly 3 sets 10-12 reps

Seated DB Curls 4 sets 8-12 reps

Pressdowns 4 sets 15-20 reps

Hammer Curls 3 sets 10-12 reps

My right shoulder and my left elbow (tricep tendon) were really sore and the workout just did not feel good.

Monday Chest Workout:

Monday is normally legs for me, but Brenda just got back from a long trip and was not up to training legs today. My shoulder and elbow are still sore. I had to back off on the weights today, but still ended up getting a good pump.

Bench Press 4 sets 12-20 reps

Incline Press 4 sets 12 reps

Free Motion Chest Fly 4 sets 10-12 reps

Filed Under: Back, Chest, Shoulders & Arms

More pics from the Nationals

/ Posted 11.20.2007

samantha1.JPGcecil-ronnie-jim.JPGwith-catherine.JPGI just got some more photos from Cecil “CBX” Ballard from the NPC Nationals. Actually, they came from his e-mail address but I know that his wife, Samantha, sent them because Cecil doesn’t know the in’s and out’s of e-mailing photos. I have a photo with birthday girl, Samantha Ballard, at their home on Sunday. Also, a photo of Cecil with Ronnie Coleman and Jim Manion. And, a photo of me with outstanding figure competitor, Catherine Zidelle.

Filed Under: Contest, Photos

Another excellent workout

/ Posted 11.20.2007

Today I got to workout with my good friend, Jerry Hermanto.  We haven’t worked out together for a couple weeks so we had a lot to talk about between sets.  He especially wanted to hear all about the NPC Nationals that I attended last Saturday.  Jerry is really fun to workout with, as he is extremely enthusiastic and just generally has a great demeanor.

I had to get back to train a client so our workout time was limited.  But, with Jerry’s positive energy and having a good spotter, I got a fantastic chest workout!

Bench Press 8 sets  8 reps on most of the sets, then I finished with a lighter set (185 lbs) for 18 reps

Incline Press 5 sets 6-8 reps  I did a drop set on the last set

Filed Under: Chest

Vote for Alicia

/ Posted 11.20.2007

Please cast your vote for the lovely Alicia!!!



Filed Under: Contest

Fizeek Brazil

/ Posted 11.20.2007


Here’s a photo from the NPC Nationals of me with Ana Tigre and her sister, Lulu (hope I spelled that right).  Ana is a national level Figure competitor.  She and her sister have just come out with a new line of women’s workout and active wear.  Their new company is called Fizeek Brazil.  Their website will be up soon.  Ana was one of my clients when she first moved to Austin a couple years ago.  Her sister, Lulu, has just recently moved to Austin from their native Brazil.  I’m trying to talk them into designing a couple of items for men, as well.  I was telling them that men’s athletic shorts just don’t fit bodybuilders well.  We need something new! 

Look for Ana to compete in the Figure division at the Ironman in February!

Filed Under: Photos

Jim Cordova WNBF World Champ

/ Posted 11.20.2007


Check this guy out! This is my buddy, Jim Cordova, from Evansville, Indiana. On Nov. 10th, Jim won the midwt and Overall titles at the WNBF Pro World Championships in NYC. Brian Whitacre won the ltwt. class and Rodney Helaire (guest poser at the 2007 Texas Shredder Classic) won the heavies. Congrats to all three! These are not just great drug-free bodybuilders, they’re great guys too!

Glad I didn’t have to compete against Jim this year!!!

Filed Under: Contest

Fabulous Fern Asard

/ Posted 11.20.2007

mytwins-redu.JPGstagenov18-redu.JPGMy friend, Fern Assard (some of you may have seen her in the Ironman Magazine booth at the Olympia Expo), competed yesterday in an NPC National Qualifier. She won the Masters Figure and placed 4th in the Open division. While she was disappointed in placing 4th in the Open, she still qualified for Masters Nationals. I’m pretty proud of her! She’s been training for only about a 1 year!!!

Way to go Fern!!! Well done!!!

Filed Under: Contest

Awesome Leg workout!

/ Posted 11.19.2007

My alarm  went off at 5am this morning.  Man, I didn’t want to get up.  I felt like I’d been hit by a truck.  My back hurt like hell!  I think it must have been from all of the traveling (sitting) I’ve done the last 2 weekends.  My lower back and glutes felt as tight as a drum and were killing me!  As I was training my morning clients I was wishing that I had some hydrocodone with me….it hurt that bad. 

Since it was Monday I planned to work legs, but I didn’t see how that was going to happen.  I was fortunate that Massage Envy was able to get me in as soon as I got done with my clients.  The therapist, Barbara, spent most of the hour working on my back and the upper part of my glutes.  By the time she got finished it was feeling much better, but I still didn’t know if I’d be able to squat today.

Well, I headed to the gym.  I started with some really light leg presses.  Even the lightest weights felt heavy, but I added a pair of 45′s after each set and amazingly it wasn’t much more difficult as I continued to go up doing sets of 20.  I ended up doing 20 reps with 540 lbs….90 lbs heavier than I’ve lifted since my surgery.  I was really feeling it in my knee though, so I lightened the weight to 450 and performed  sets of 30 and 40 reps with the weight that I was struggling to get 20 with last week.

Then I decided I would go ahead and try some squats.  Squatting  just the bar wasn’t easy.  But, once again, as I continued to add weight I was able to get through the sets of ten.  I had planned to not go over 185.  The most I’ve done since my injury was 205 for 10 reps.  I completed my set of 10 with 185 lbs and it didn’t feel too bad.  I decided to go ahead and see if I could get some reps with 225.  It felt heavy at first but as I cranked out the reps, one at a time, I kept thinking “ok, I can get one more”.  I was able to complete 10 good (below parallel) reps!  Then I lowered the weight to 185 for my final set.  Again, it felt heavy at first.  My thighs were tired.  But, one at time, I knocked’em out and finished 15 solid reps.  Pretty damn good for a day that I thought I might not be able to train, and certainly didn’t think I’d be able to squat.

Bodyweight 175.6 (up 3 lbs from last week)

Leg Press 8 sets 20-40 reps

Squats 5 sets 10-15 reps

Leg Extension (each leg separately) 3 sets 10-12 reps

Seated Leg Curls (separately) 3 sets 10-12 reps

Donkey calf raise 4 sets 12-15 reps

Standing calf raise 3 sets 12-15 reps

Filed Under: Legs