Great week of workouts

/ Posted 01.26.2008

I’ve been so busy with working on stuff for the Texas Shredder Classic (scheduled for April 26th) that I haven’t really had the time to stay on top of my blog.  That, and the fact that my home internet is down…so I can’t just log on and blog in my jammies before bedtime…

Anyway, I had an incredible week of workouts!  Since I got back from Dr. Joe’s bodybuilding camp I’ve been super-fired up and my workouts have been going great!   The only drawback is that now I’m very sore all the time, but I kinda like that.  Ok, I love that! 

Right now my hamstring tendon is tight and sore from the intense training, but it’s actually improving extremely quickly now.  I had another outstanding leg workout on Monday, and also improved on my partial deadlifts on Thursday (that’s why the ham is sore today).

Yesterday we were both very sore from our Thursday back workout.  I was worried that my shoulder/arm workout would suffer, but once we got going and got warmed up we ended up getting the best shoulder and arm workout we’ve had since last summer! 

My bodyweight is hovering about 13 lbs over my contest weight.  I seem to be look bigger by the week.  I ‘d like to maintain my weight here (about 183) until I start my contest diet in mid-March.

Workouts:

Legs: 

Leg press 8 sets 20 reps (720lbs on the heaviest set)

Squats 4 sets 7-10 reps, final set 20 reps with 185lbs.

Seated leg curls 5 sets 10-12 reps’

Leg extension  4 sets 12-15 reps

Standing Calf raise 5 sets 12-15 reps

Chest:

Bench press 4 sets 10-12 reps, final set 185lbs for 17 reps

Incline press 5 sets 8-10 reps

Pec Fly Machine 4 sets 10-15 reps

Cable curls  3 sets 10-15 reps (just sneaking in a little extra bicep work)

Back:

Partial Deadlifts 5 sets 13-15 reps

Lat pulldowns 4 sets 8-10 reps

Seated cable row 4 sets 10-12 reps

High Pulley Row 4 sets 8-12 reps

Shoulders/arms:

Seated DB Press 6 sets 12-15 reps (best set 80 lb DBs for 15 reps)

DB Lateral raise 4 sets 10-12 reps

Rear Delt machine fly 4 sets 12-15 reps

Skull crushers 4 sets 12-15 reps

Pressdowns 4 sets 10-12 reps

Standing DB Curl 4 sets 10-12 reps

Cable Curl 4 sets 10-15 reps

Filed Under: Arms, Back, Chest, Legs, Shoulders
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Back to blogging

/ Posted 01.14.2008

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Pictured above: Me, Jon Harris, Jim Cordova, and Dr. Joe…..doing a little post workout partying.

It’s been a month since I posted a blog! It sure didnt’ seem that long. Up until about a week and a half ago there was just nothing too exciting to write about. I had to back off the intensity for a few weeks starting mid-December. My shoulders, elbows, back and knees were hurting and I needed to be feeling better when I attended Dr. Joe’s Fantasy Bodybuilding Camp Jan. 4-6. Part of the draw of the camp is that the attendees get to workout with the Pros. So, I needed to be feeling good enough to train at the Pro level. The Camp was so much fun! In addition to me and Dr. Joe Klemczewski, there were Pro Natural World Champions Jim Cordova (2007), and Jonathon Harris (2006). Other Pros working with the camp were Duke Bell, Mary Bell, Shawn McCauley and Layne Norton. During workout segments there were about 15-18 serious people training in a relatively small gym, with great equipment and driving metal music. You could literally taste the intensity as the campers did their best to keep up with the Pros who stoked and training at the highest levels! It was simply awesome to witness! It’s always a treat to get to listen to Dr Joe speak about nutrition and training, and with Layne Norton in attendance everyone came away with great cutting edge information. I think the most inspiring part of the camp for me was the round table question and answer session with all the Pros. Listening to Jim, Jon, and Duke talk about their mental approach to training and seeing the passion that they have for it really got me stoked. While I arrived home on Sunday night very tired and very sore (and a bit hung over), working at Dr. Joe’s Fantasy Camp really recharged my mental batteries. Since I’ve returned home every workout has been fantastic!

Today I had (by far) the best leg workout I’ve had since before the Team Universe in mid-July. I was able to increase my heaviest (post injury) leg press by 90 lbs…..cranking out 20 reps with 720 lbs today! I increased my squats another 25 lbs, up to 275 for 6 reps, and then cranked out 20 below parrallel reps with 185 lbs. As I’m sitting here writing 4 hours later, my left quad is on the verge of cramping!

Leg press 8 sets 20 reps

Squats 5 sets 10, 10 10, 6, 20

Seated Leg Curl (separately) 4 sets 10-12 reps (they were on fire!)

Leg Extensions 4 sets 12-15 reps

Filed Under: Demos, Legs
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